Perimenopause and South Asian Women: Culture, Symptoms, and Getting Support
How perimenopause affects South Asian women differently, from cultural attitudes to symptoms and accessing care. Practical guidance for this transition.
A Transition Shaped by Culture
Perimenopause is a biological process, but the way women experience and talk about it is shaped by culture, family, and community. For South Asian women, including those with roots in India, Pakistan, Bangladesh, Sri Lanka, and Nepal, this transition often happens in silence. The idea of openly discussing hormonal changes, mood shifts, or sexual health can feel uncomfortable in communities where such topics remain private, or where ageing itself is framed through family duty rather than personal wellbeing. This silence is not a character flaw; it reflects deep cultural conditioning that takes time to shift. Understanding how culture intersects with this stage of life is the first step toward getting the support you deserve.
When Symptoms Are Dismissed or Misread
Many South Asian women report that perimenopause symptoms are attributed to stress, marriage pressures, or simply 'getting older' rather than being recognised as part of a hormonal transition. Hot flashes may be described in terms of heat imbalance rooted in Ayurvedic thinking, rather than prompting a conversation with a GP. Mood changes, fatigue, and brain fog are often absorbed quietly, especially for women managing multigenerational households. This means symptoms go untracked and untreated for longer than necessary. Naming what is happening, and keeping a record of it, gives you something concrete to bring to a healthcare appointment.
Symptoms That May Present Differently
Research suggests that South Asian women may experience perimenopause symptoms at slightly different average ages compared to white European women, and that the pattern of symptoms can vary. Joint pain, fatigue, and mood changes are commonly reported alongside the more well-known hot flashes and sleep disruption. Some studies also indicate that South Asian women have a higher risk of certain conditions that perimenopause can worsen, including cardiovascular disease and type 2 diabetes. These are not inevitable outcomes, but they do mean that awareness and early management matter. Monitoring changes in your body over time is especially valuable, so you can spot patterns and share them with your doctor before they escalate.
Diet, Lifestyle, and Traditional Approaches
South Asian dietary traditions often include foods that support hormonal health, including lentils, chickpeas, and flaxseed, which contain plant compounds called phytoestrogens. Turmeric has anti-inflammatory properties, and a diet rich in vegetables and wholegrains supports gut health and cardiovascular function. At the same time, traditional diets can be high in refined carbohydrates, which may affect blood sugar stability and worsen mood swings or fatigue during perimenopause. Hydration, regular movement, and reducing ultra-processed foods all help. Traditional practices like yoga and meditation are well-supported by evidence for stress reduction and sleep quality.
Family Dynamics and Expectations
South Asian women in perimenopause often face pressure from multiple directions: caring for children, supporting ageing parents, maintaining a household, and sometimes managing careers. The expectation to put family needs first can make it harder to prioritise your own health. Perimenopause symptoms like irritability, low energy, and difficulty concentrating can create friction in family relationships when they are not understood. Gently educating family members, sharing information about what perimenopause involves, and carving out time for sleep and rest are all important. Your health is not a luxury you address after everyone else's needs are met.
Community, Conversation, and Moving Forward
One of the most powerful things South Asian women can do during perimenopause is talk to each other. Peer support, whether through community groups, online forums, or trusted friends, normalises the experience and breaks down the stigma that keeps symptoms hidden. Organisations like the British Menopause Society and the Menopause Charity offer resources in accessible language, and some have information tailored to diverse communities. Tracking your symptoms consistently, noting what makes them better or worse, and building a picture of how things change week to week gives you agency in your own care. The more clearly you can describe what you are experiencing, the more effectively you can advocate for yourself. You do not have to navigate this alone, and you should not have to.
Related reading
Get your personalized daily plan
Track symptoms, match workouts to your day type, and build a routine that adapts with you through every phase of perimenopause.