When Postpartum and Perimenopause Overlap: What to Know

Postpartum and perimenopause are often seen as two separate life stages. But for many women, especially those having children in their late 30s or 40s, these transitions can happen at the same time.

This overlap can bring a unique mix of physical, emotional, and hormonal changes. Understanding this experience helps women feel more supported and gives fitness professionals a clearer picture of what their clients may be going through.

Why postpartum and perimenopause can overlap

Perimenopause is a gradual transition that can start in a woman’s late 30s, long before periods stop. At the same time, postpartum recovery brings its own hormonal shifts and physical demands.

When both stages occur together, symptoms can intensify. It’s not just tiredness from caring for a newborn. It may be that hormonal changes linked to perimenopause are also starting to show.

Symptoms of postpartum and perimenopause that often get overlooked

Because postpartum and perimenopause share similar symptoms, it’s easy for women to feel dismissed or misdiagnosed.

Symptoms may include:

• Brain fog and forgetfulness

• Disrupted sleep or night sweats

• Increased anxiety or mood swings

• Joint pain and slower recovery from exercise

• Irregular periods or changes in menstrual flow

• Changes in libido or vaginal dryness

These experiences can feel confusing, especially when they don’t fit the “typical” picture of either stage.

What happens in the body during postpartum and perimenopause

Both postpartum and perimenopause involve a drop in oestrogen and progesterone. These hormones play a big role in how women feel, move, and think. They influence:

• Memory, focus, and emotional regulation

• Muscle and joint health

• Sleep and energy levels

• Pelvic health and libido

This is not just a hormonal shift. Research shows that these changes affect the brain and nervous system too. That’s why it’s common to feel more sensitive to stress or to notice that recovery takes longer than it used to.

How to support women during this transition

Whether you’re experiencing this overlap yourself or supporting a client through it, here are four ways to navigate it with more care and clarity:

1. Adjust exercise expectations

Because we’re all on our own journeys, it’s important to support your body’s journey forward whatever that may look like. That might mean modifying movements, adjusting the intensity, or simply showing up and doing what you can today. Some ways that can look include:

• Strength and resistance training to support bone and muscle health

• Mobility and postural work to ease joint pain and stiffness

• Restorative practices like walking, stretching, or breathwork

2. Nourish hormonal balance

Nutrition matters. Focus on:

• Fibre-rich vegetables and whole foods

• Phytoestrogens (Phytoestrogens are naturally occurring plant compounds that are structurally similar to the hormone estrogen in the human body.) such as flaxseeds, soy, and legumes

• Staying hydrated and reducing processed foods

3. Track symptoms over time

It can help to keep a simple journal of sleep, mood, cycle changes, and energy levels. This builds awareness and makes it easier to identify patterns that might need support.

4. Seek personalised support

Work with a qualified women’s health physio, GP, or trainer who understands the connection between postpartum and perimenopause. These professionals can offer tailored strategies that consider both stages.

You’re not alone

If you’ve been feeling off, it’s not in your head. You may be recovering from birth while also stepping into perimenopause. Recognising that both are at play can offer clarity, confidence, and the tools to move forward with more ease.

Want to move safely and confidently during pregnancy?
Your body has been through a lot, whether you’re recovering from birth, navigating perimenopause, or both. Movement should support your recovery, not add more stress. If you’re unsure how to adjust your workouts during this unique transition, reach out to a qualified trainer who understands the complex needs of women at every stage.

MumSafe™ qualified trainers are specially educated in core and pelvic floor health and know how to support women safely through postpartum recovery and beyond.

When you work with a MumSafe Trainer, you’re in safe hands. All trainers are pre and postnatally certified, work closely with Women’s or Pelvic Health Physiotherapists, and stay committed to learning more about working with mums of all ages and stages.

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