Perimenopause Symptoms & Relief Tips | Dr. Leveno in Plano, TX

As daylight hours shorten and routines change, perimenopausal women may experience heightened symptoms and discomfort. The transition into perimenopause—a period when estrogen and progesterone levels begin to fluctuate—can bring hot flashes, sleep disturbances, mood swings, and fatigue. Cooler weather and shorter days can amplify these challenges, making it essential to understand what to expect and how to manage symptoms effectively.

Common Perimenopausal Symptoms

During perimenopause, fluctuating hormone levels can cause a wide range of physical, emotional, and cognitive changes. These shifts may affect sleep, energy, mood, and overall well-being, making it important to recognize and address symptoms early. Common signs include:

Hot flashes and night sweats that can disrupt sleep
Mood swings or irritability
Fatigue or low energy levels
Changes in libido
Sleep disturbances, including difficulty falling or staying asleep
Cognitive changes, like brain fog or trouble concentrating

While these symptoms are common, their severity can vary widely. Dr. Joseph Leveno, OBGYN at Medical City Plano, helps women manage perimenopausal changes with personalized strategies, hormone support, and wellness guidance. With the right care, women can feel more balanced, energized, and in control of their health throughout this transitional stage.

Tips to Stay Comfortable This Fall:

Managing perimenopausal symptoms during cooler weather often involves simple but effective lifestyle adjustments. Making intentional changes to daily routines, sleep habits, clothing, and self-care practices can significantly reduce discomfort and help you feel more balanced, energized, and comfortable throughout the season.

Layer your clothing

Dressing in layers allows you to adjust quickly during hot flashes, keeping you comfortable both indoors and outdoors. Consider moisture-wicking fabrics for added comfort.

Maintain a consistent sleep schedule

Shorter days and longer nights can disrupt your circadian rhythm. Going to bed and waking up at the same time each day helps regulate sleep patterns. Creating a calm bedtime routine, such as reading or gentle stretches, can further improve sleep quality.

Incorporate calming routines

Warm teas, meditation, or journaling before bed can soothe mood swings and promote relaxation. Aromatherapy or deep-breathing exercises may also enhance your sense of calm.

Stay active with gentle exercise

Activities like walking, yoga, or light strength training support hormone balance, improve circulation, and help maintain energy levels. Group classes or outdoor walks can boost motivation and lift mood during shorter, cooler days.

Focus on nutrition

A diet rich in fruits, vegetables, lean proteins, and healthy fats supports stable energy and overall wellness. Seasonal produce, like squash, leafy greens, and root vegetables, adds variety and nutrients that support hormone health.

Hydration and limiting stimulants

Cooler weather may reduce perceived thirst, but staying hydrated supports metabolism and overall energy. Limiting caffeine and alcohol can also help reduce night sweats and sleep disturbances.

These strategies, when combined with medical guidance, can help you feel more in control of your body’s changes.

Personalized Support With Dr. Leveno

Every woman’s perimenopause journey is unique. At Medical City Plano, Dr. Leveno takes an individualized approach to care. He reviews your symptoms, medical history, lifestyle, and lab results to create a customized plan for symptom management, which may include:

Hormone therapy to balance estrogen, progesterone, or testosterone levels
Nutritional and lifestyle guidance tailored to your needs
Exercise and wellness strategies to improve energy, sleep, and mood
Ongoing monitoring to ensure safe, effective results

Dr. Leveno also offers in-office wellness coaching, helping women understand how small, sustainable changes in diet, exercise, and daily habits can significantly improve energy, mood, and long-term health.

By combining personalized hormone care with practical lifestyle strategies, Dr. Leveno helps women navigate perimenopause comfortably, even as the seasons change.

When to Consider Hormone Therapy

If lifestyle changes aren’t enough, Bioidentical Hormone Therapy (BHRT) can help restore balance, reduce hot flashes, improve sleep, and support overall vitality. Dr. Leveno tailors each plan to your unique needs with careful monitoring, helping women regain control of their health and feel their best during this transitional stage.

Take the Next Step Toward Comfortable, Balanced Living

Perimenopause is a natural stage of life, but you don’t have to face it alone—or let seasonal changes make symptoms worse. With the right strategies, personalized care, and guidance from an experienced OBGYN, you can continue to feel energetic, focused, and in control.

If you’re ready to explore hormone therapy, wellness strategies, or personalized support for perimenopausal symptoms, schedule a consultation with Dr. Leveno at Medical City Plano today. His individualized approach combines medical expertise with practical lifestyle guidance, helping women maintain comfort, balance, and vitality throughout every season.