What Is ‘Cougar Puberty’? Perimenopause Symptoms You Didn’t Know You Had

If you’ve been experiencing random hot flashes, anxiety spikes, or periods playing hide-and-seek lately, you might be going through something TikTokers are now calling “cougar puberty.” While it’s not a medical term, it’s gaining popularity online as a way for women to describe the peculiar and confusing symptoms of perimenopause, the transitional phase before menopause.

Many women in their mid-30s to 40s are realizing that these changes aren’t simply stress or aging; rather, they are hormonal shifts that demand attention.

Perimenopause, as explained by Mary Claire Haver, MD, and founder of The Galveston Diet, is akin to puberty in reverse. However, since it typically manifests gradually, many women remain unaware of its onset until the symptoms intensify.

What Is Perimenopause—And When Does It Really Start?

Perimenopause, the hormonal transition period preceding menopause, can commence as early as age 35, although most women experience symptoms in their early to mid-40s. According to the Cleveland Clinic, it usually spans a period of 4 to 10 years.

During this time, your estrogen and progesterone levels fluctuate unpredictably, causing a variety of physical, emotional, and cognitive symptoms.

Common Symptoms You Might Be Ignoring

Here are signs of “cougar puberty” that many women overlook or misattribute to other causes:

• Shorter or longer menstrual cycles
• Night sweats or sudden hot flashes
• Brain fog and forgetfulness
• Mood swings and increased irritability
• Disrupted sleep or insomnia
• Low libido or vaginal dryness
• Unexpected weight gain or bloating

Aviva Romm, MD, a women’s health expert and herbalist, explains that perimenopause, a hormonal rollercoaster, impacts every major system in your body. “It’s not a figment of your imagination; it’s a real phenomenon that can be treated,” says Romm.

The Research on Perimenopause and Mental Health

A 2022 study published in JAMA Psychiatry revealed that perimenopausal women were nearly twice as prone to experiencing depressive symptoms as their premenopausal counterparts.

Estrogen plays a crucial role in regulating serotonin levels, and when its levels fluctuate unpredictably, mood and anxiety disorders can worsen, even if you haven’t experienced them before.

Why It Matters: Public Health & Awareness Gaps

Despite the fact that over a billion women worldwide will be experiencing perimenopause by 2025, many are not adequately prepared for it. This is due to a significant knowledge gap, both in medical training and in how women are educated about their reproductive health.

Heather Hirsch, MD, founder of the Menopause & Midlife Clinic at Brigham and Women’s Hospital, explains that most women are caught off guard by perimenopause. They often feel dismissed or told they’re too young to be experiencing these symptoms, or that they’re simply imagining things. Hirsch emphasizes the urgent need for improved awareness and greater access to care for women during this stage of life.

What You Can Do About It

Track Your Cycle and Symptoms

Use an app or a free hormone journal template to track changes in sleep, mood, cycle length, and energy levels.

Support Your Hormones Naturally

Focus on protein-rich meals, fiber, healthy fats, and cruciferous veggies (like broccoli and kale) to support estrogen detoxification.

Try Nervous System Support

Incorporate breathwork, adaptogens like ashwagandha, and daily movement to reduce cortisol levels and support hormonal balance.

Consider Testing & Treatment

Consult your doctor about hormone testing and explore safe treatment options such as HRT, bioidentical hormones, or non-hormonal support tailored to your specific needs.

You’re Not Going Crazy—You’re in Cougar Puberty

The term “cougar puberty” may sound a bit cheeky, but the symptoms are indeed real. Perimenopause, also known as cougar puberty, is a biological transition, not a crisis. Understanding what’s happening is the first step towards regaining control over your health, mood, and hormones.

You’re not alone, and you’re not broken. You’re evolving, and knowledge is your superpower.