What changes occur in a woman's body and mind before menopause? Experts explain

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A Guide to Perimenopause: Why Experts Call It "Second Puberty"

Hello everyone! I'm Jon, a self-help blogger. Today, I'd like to talk about perimenopause, a major life change for women. This period marks the transition toward menopause (when menstruation completely stops), typically beginning in the mid-40s. It's characterized by a variety of physical and mental changes. Some experts refer to this as a "second adolescence," as fluctuations in hormone balance affect the brain and emotions. Based on the latest information, I'll provide an easy-to-understand explanation for beginners, focusing on lifestyle changes that support the brain.

First, let's briefly explain what perimenopause is. According to a 2023 article published by mindbodygreen in the US, during this period, estrogen (a type of female hormone) fluctuates more dramatically, making women more likely to experience hot flashes, mood swings, and decreased concentration. A March 6, 2025, article in Women's Health magazine highlighted changes in the brain, pointing out that this may affect memory and cognitive function. Much like adolescence, the body is searching for a new balance.

This guide focuses on three lifestyle changes to support your brain during perimenopause. We've compiled information from trusted sources and offer easy-to-follow strategies. Please note: this article is not medical advice. If you're concerned about your symptoms, be sure to consult your doctor.

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Why is perimenopause called "second puberty"?

Perimenopause refers to the roughly 10 years before and after menopause. Since the average age of menopause in Japan is around 50, this period falls between the mid-40s and mid-50s. According to an October 2, 2023, MenotechLife article by Kracie, premenopause (the stage before menopause) begins in the late 30s, and the secretion of female hormones gradually decreases. This can affect brain function.

Experts are calling it a "second adolescence" because the hormonal fluctuations are similar to those of adolescence. In a March 6, 2025, Women's Health article, Jessica Shepherd, MD, explains that brain restructuring occurs in her new book, "Generation M: Living Well in Perimenopause and Menopause." This time of declining estrogen and changing brain circuits is reminiscent of adolescence, forcing us to make emotional changes and new adaptations.

In fact, a May 2, 2024, article by the Women's Health and Menopause Society states that there are over 200 types of menopausal symptoms, which are said to appear as messages from the brain. In addition to hot flashes and irritability, cognitive symptoms such as brain fog (difficulty concentrating and remembering) also increase, causing problems in daily life for some people.

Lifestyle changes that support the brain 1: Making exercise a habit

The first change that supports the brain during perimenopause is regular exercise. A 2023 article by mindbodygreen points out that exercise improves blood flow to the brain and maintains cognitive function. The April 10, 2025, Maeda Chiropractic column also states that exercise is effective as a command center for dealing with brain changes during menopause.

Specifically, 150 minutes of moderate aerobic exercise (e.g., walking or jogging) per week is recommended. This is said to increase brain-derived neurotrophic factor (BDNF: a protein that promotes brain growth), improving memory and mood. For beginners, start with a 10-minute walk every day.

Morning walk: Exposure to natural light increases serotonin (the happy hormone).
Yoga and Pilates: Effective for reducing stress and improving focus.
Strength training: Twice a week helps maintain bone density and supports brain health.

These habits are also supported as a way to prevent menopausal symptoms in a Nikkei Medical article published on May 24, 2022. However, please do not overdo it and adjust them to suit your physical condition.

Brain-Supporting Lifestyle Change 2: Diet

Next, dietary changes are important. An article in mindbodygreen states that foods rich in omega-3 fatty acids (essential fatty acids found in seafood) and antioxidants can reduce inflammation in the brain. A March 6, 2025, Women's Health article also recommends nutritional intake to positively utilize menopausal brain changes.

For example, a Mediterranean diet (centered on vegetables, fruits, fish, and nuts) is effective. A January 27, 2024, article in the Mimi Women's Clinic recommends treating menopause as an opportunity for personal growth and managing your health through nutritional balance. It's also a good idea to limit excessive caffeine and sugar intake and increase your intake of green tea and avocado.

Seafood: Eat at least three times a week to get omega-3s and protect your brain.
Vegetables and fruits: Vitamin E (antioxidant) protects brain cells.
Fermented foods: Improves intestinal environment and helps the brain produce serotonin.

This reduces symptoms of brain fog and helps you maintain focus. A February 3, 2022, article on smartdock also emphasizes the importance of nutrition to prevent menopausal fatigue and drowsiness.

Brain-Supporting Lifestyle Changes 3: Sleep and Stress Management

The final change is improving sleep quality and stress management. According to a mindbodygreen article, sleep disturbances during perimenopause negatively impact brain function, so getting 7 to 9 hours of quality sleep is essential. An April 10, 2025, column noted that meditation and relaxation are effective during menopause, when the brain's control center function is disrupted.

To increase your stress tolerance, practice mindfulness (a technique for focusing on the present moment). A May 15, 2021, article from the Women's Health and Menopause Society notes that interpersonal stress can worsen menopausal symptoms, so it's important to adapt to changes in your environment.

Turn off screens before bed: Avoid blue light and increase melatonin (the sleep hormone).
Use a meditation app: Take 5 minutes each day to calm your mind and help your brain recover.
Aromatherapy: Relax with lavender and other scents to improve your sleep quality.

These methods are also recommended in an October 2, 2023, MenotechLife article as a way to combat the physical and mental changes that occur during pre-menopause. Putting these methods into practice will improve your brain's adaptability and help you overcome your "second adolescence" in a positive way.

The mindset to turn perimenopause into an opportunity

Perimenopause is a time of change, but experts say that taking advantage of this brain restructuring can open up new possibilities. In an article published on March 6, 2025, Dr. Shepherd advises living menopause as "Generation M" and living positively. From a self-improvement perspective, develop good habits and increase productivity.

For example, keeping a diary to record your emotional fluctuations can help you objectively observe changes in your brain. A May 2, 2024, article by the association states that understanding the diversity of symptoms and treating them individually is key. Maintaining mental well-being can turn this period into an opportunity for growth.

Summary: Support your brain for a fulfilling perimenopause

This time, we've positioned perimenopause as a "second adolescence" and introduced three lifestyle changes (exercise, diet, sleep, and stress management) that support the brain. By practicing these, you can minimize changes in your physical condition and live each day with a positive attitude. Again, health advice depends on your individual situation, so be sure to consult a health professional.

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What you need to know! What is the "second adolescence" before menopause? Experts discuss women's health care