Why more women are experiencing perimenopause in their 30s

Traditionally, perimenopause — the transition leading to menopause — began in the 40s. Today, more women in India are reporting symptoms in their early to mid-30s. Why is this happening?

1. Lifestyle stress:

Fast-paced urban life, erratic work hours, poor sleep, and sedentary routines are straining women’s hormonal balance. Stress elevates cortisol, which disrupts estrogen and progesterone — triggering perimenopause-like symptoms earlier.

2. Environmental toxins:

Plastics, pesticides, and pollution contain endocrine disruptors that mimic or block natural hormones. These chemicals are now linked to earlier ovarian aging and irregular periods.

3. Rising health conditions:

PCOS, obesity, diabetes, and thyroid imbalances are more prevalent in younger Indian women. These conditions accelerate hormonal disturbances and can bring forward perimenopausal symptoms.

4. Genetics:

Family history matters. Women whose mothers entered menopause early are at higher risk of an earlier transition.

5. Medical interventions:

Hysterectomies and cancer treatments can induce earlier hormonal decline, which is being seen more commonly in younger women.

Why it matters:

Perimenopause isn’t just hot flashes — it’s brain fog, anxiety, UTIs, hair fall, bone weakness, and weight gain. Women in their 30s may not connect these dots. In Menoveda’s survey of 20,000 women, 63% did not recognize the stages of menopause at all. This awareness gap worsens the struggle.

What can women do?

• Build healthy lifestyle foundations early.
• Prioritize stress management, sleep, and exercise.
• Avoid excessive plastics and processed foods.
• Regularly track cycles and consult doctors if symptoms persist.

Early perimenopause is a wake-up call for India’s healthcare system. Women must be informed and supported — because recognizing the signs in the 30s can change the trajectory of long-term health.

(Tamanna Singh, Menopasue coach, Co-founder Menoveda)