When your body starts acting like it missed the memo.
TL;DR: the quick version
- Hot flushes? Check. Joint pain? Yep. Weird tingles, aches, or heart flutters? Also yes.
- Physical symptoms in perimenopause can hit from all directions and most of us never saw it coming.
- Here’s what might be going on, what’s common, and what’s helped others manage it.
What’s going on?
Perimenopause is a hormonal transition, not a single event. And while we often hear about mood swings and erratic periods, what’s maybe less discussed, but just as real, are the physical changes. This stage can begin in your late 30s or early 40s and last several years. During that time, your oestrogen levels rise and fall unpredictably. That hormonal turbulence affects many systems in your body (not just your reproductive ones).
Oestrogen helps regulate temperature, manage inflammation, maintain skin and muscle tone, and support cardiovascular health. So when levels fluctuate, the symptoms can feel… well, all over the place. And because many of these symptoms don’t obviously link back to hormones, they’re easy to overlook (or get wrongly attributed to stress, ageing, or lifestyle).
Common physical symptoms during perimenopause
Let’s be clear: these are real, not in your head.
Hot flushes & night sweats
One minute you’re fine. The next? You’re overheating like a faulty radiator. This classic symptom is caused by how oestrogen affects your body’s temperature regulation. Night sweats can disrupt sleep and leave you feeling wiped out.
Joint & Muscle Pain
Feel creaky? Achy? Like you’ve aged a decade overnight? You’re not alone. Oestrogen plays a role in keeping joints lubricated and inflammation in check so when levels dip, pain can rise.
Heart palpitations
That sudden racing or fluttering feeling? Hormones might be the culprit. For some, it’s alarming—but common. Still, always speak to your GP if symptoms are intense or persistent.
Tingling, itching or burning skin
Bizarre but true: oestrogen helps with nerve function and skin health. So, you might notice pins and needles, crawling sensations, or itchy skin with no rash.
What might help?
The good news? There are ways to ease physical symptoms in perimenopause (no one-size-fits-all magic pill) but plenty of small tweaks that can add up:
- Movement: low-impact exercise like walking, yoga, or swimming helps joints, mood, and sleep.
- Food: focus on anti-inflammatory i.e. think leafy greens, berries, oily fish, nuts. Try to avoid ultra-processed snacks.
- Supplements: magnesium, B vitamins, and omega-3s often get mentioned (but always check with a professional).
- Sleep hygiene: a dark, cool room, regular wind-down routine, and limited screens before bed.
- Mind-body practices: meditation, journaling, or just regular time to unplug can make a real difference.
- Track your symptoms: a simple notes app or our Symptom tracker can help you spot patterns and triggers. Noticing when certain symptoms appear can also help you feel more in control and prepared.
And remember: even small changes can add up over time. Consistency often matters more than perfection.
You’re not alone.
If you’re googling “why does my skin feel like it’s buzzing” at 3am, we’ve been there. You’re not imagining it, exaggerating, or overreacting. Physical symptoms in perimenopause are real and often under-discussed. This page is part of changing that.
If you have questions you’d like answered by professionals but aren’t sure how to bring them up with your GP or healthcare provider, check out Ask the experts. We regularly share expert insights based on the real questions our readers send in, because you’re probably not the only one wondering.
Sources
– National Institute for Health and Care Excellence (NICE): Menopause diagnosis and management
– Women’s Health Concern: The menopause
– NHS, Menopause
– Jean Hailes for Women’s Health, Symptoms of menopause
– Dr Jen Gunter, The Menopause Manifesto, Piatkus, 2021
– Lara Briden, Hormone Repair Manual, Greenpeak Publishing, 2021
What to keep in mind
The content on this page is for informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. We share relatable stories, general knowledge, and practical tips, but we’re not medical professionals. Always speak with your doctor or a qualified healthcare provider about any questions or concerns related to perimenopause or your health.
Never ignore or delay professional advice because of something you’ve read here or somewhere else.
Stay in the loop
Get practical tips, useful resources, and the latest updates to help you navigate perimenopause, straight to your inbox.