Experiencing mood changes, brain fog, hot flashes, bloating, and still managing daily responsibilities can feel overwhelming. Perimenopause is a journey-sometimes confusing, sometimes empowering. It is not the end of vitality, but the beginning of a new chapter marked by wisdom, strength, and deeper self-awareness.

Pre-menopause is the transitional period before menopause, during which the ovaries gradually reduce oestrogen production. It typically begins around age 40 but can start earlier and may last 4–10 years, ending in menopause – defined as 12 months without a menstrual period. While menopause is a clear milestone, perimenopause is dynamic, varying greatly from woman to woman.

Many symptoms stem from a hormone rollercoaster. Fluctuating oestrogen and progesterone levels create unpredictable physical and emotional changes. This can lead others to misinterpret behaviour as inconsistency or overreaction, when it is simply the body adjusting – not a sign of “going crazy.”

Common Symptoms

  • Irregular periods that appear like unexpected mystery guests.
  • Hot flashes and night sweats – sudden heat waves that feel volcanic.
  • Sleep disturbances, including being wide awake at 3 AM reorganising the house.
  • Stubborn weight gain that resists usual efforts.
  • Emotional shifts such as anxiety, irritability, low motivation, and stress intolerance.
  • Brain fog – walking into a room and forgetting why.
  • Physical discomforts like headaches, palpitations, joint aches, dry skin, nausea, and increased medical visits.

Teachers are particularly vulnerable because teaching relies heavily on emotional regulation, multitasking, communication, and sustained cognitive presence – all areas affected by hormonal shifts.

How Teachers Can Support Their Well-Being

Prioritise Sleep

  • Maintain regular sleep routines, limit screens before bed, and keep the room cool.

Exercise Regularly

  • Use weekends for movement; combine cardio, strength training, and yoga to boost mood, sleep, and bone health.

Focus on Nutrition

  • Increase protein, healthy fats, greens, and whole grains; reduce sugar and processed snacks; stay hydrated; consider supplements such as Vitamin D, Magnesium, and Omega-3 with medical advice.

Practice Stress Management

  • Use mindfulness, breathing exercises, journaling, or brief staffroom breaks to stabilise emotions.

Seek Medical Guidance

  • Get thyroid, anaemia, and Vitamin B12 levels checked.

How Our School Supports Teachers

Promoting Awareness through workshops, newsletters, and informative sessions.
Encouraging Empathy by recognising perimenopause as a legitimate health phase.
Wellness Programs including emotional, nutritional, and health counselling, yoga or mindfulness sessions, and regular medical check-ups.

By reducing stigma and prioritising wellbeing, schools can help teachers continue to shine through this natural, transformative stage. These challenges are biological – not a reflection of ability or commitment.

Dr Sangeeta Saraf

School Doctor