Cougar Puberty: The Surprising New Term for Perimenopause
Cougar Puberty Explained
Cougar Puberty is a light-hearted way of describing a very real stage of life: perimenopause. For women over 40, this is when hormones begin to fluctuate and the body starts its natural shift towards menopause. The term “puberty” is fitting because, much like our teenage years, this phase is packed with hormonal ups and downs that can affect everything from mood and memory to skin and waistline.
The big difference? This time round, we don’t get to slam our bedroom door, blast loud music, and sulk until dinner magically appears. Instead, we’re juggling careers, raising families, caring for ageing parents, and trying to remember where we left our glasses (usually on top of our head). No wonder Cougar Puberty can feel overwhelming.
But here’s the good news: understanding what’s happening in your body is the first step to navigating it with more ease, confidence and maybe even a laugh or two along the way.
The Science Behind Cougar Puberty
During perimenopause, levels of oestrogen and progesterone rise and fall unpredictably. These hormonal changes can:
Alter the menstrual cycle, leading to irregular or heavier periods.
Trigger hot flushes and night sweats due to changes in temperature regulation.
Disrupt sleep by lowering melatonin and affecting cortisol balance.
Contribute to mood swings, anxiety, or brain fog as neurotransmitters are impacted.
Influence weight gain, particularly around the middle, by changing how the body stores fat.
Affect the skin by reducing collagen, leading to dryness, dullness, or fine lines.
When you see it framed as “Cougar Puberty”, it suddenly feels less daunting, more like a new chapter of transition rather than a health crisis.
Common Perimenopause Symptoms in Cougar Puberty
Every woman experiences perimenopause differently, but some of the most common symptoms include:
Hot flushes and night sweats
Mood swings, anxiety, or low mood
Irregular or missed periods
Poor sleep or waking at 3am
Brain fog and difficulty focusing
Weight gain, particularly around the stomach
Skin changes such as dryness, acne, or thinning hair
Reduced energy levels and persistent fatigue
Recognising these as perimenopause symptoms, rather than blaming yourself for being tired, emotional, or “not coping” is empowering.
Why the Term Cougar Puberty Matters
For too long, women have been left in the dark about what happens before menopause. The phrase Cougar Puberty helps to:
Normalise the experience – you’re not alone, and nothing is “wrong” with you.
Create a shared language – it opens up conversations with friends, partners, and workplaces.
Empower women – by reframing this stage as a transformation, not a decline.
Language has power. Just as the term “baby blues” helps women recognise postpartum mood shifts, “Cougar Puberty” shines a light on the often hidden struggles of perimenopause.
Natural Ways to Support Your Body in Cougar Puberty
The good news is, there are many natural menopause support strategies that ease the symptoms of Cougar Puberty and help you feel more energised, focused, and confident.
1. Balance Blood Sugar with Smart Nutrition
Prioritise protein at every meal: eggs, fish, beans, poultry, or Greek yoghurt.
Add fibre-rich foods such as vegetables, whole grains, and legumes.
Choose healthy fats like olive oil, avocado, nuts, and oily fish.
Reduce refined sugar and processed foods, which can worsen energy crashes and mood swings.
Balanced blood sugar is one of the simplest and most effective ways to reduce fatigue, brain fog, and irritability during perimenopause.
2. Move Your Body for Hormonal Balance
Exercise during Cougar Puberty isn’t about punishing workouts—it’s about consistency and enjoyment.
Strength training supports bone health and boosts metabolism.
Walking or cycling reduces stress and improves cardiovascular fitness.
Yoga or Pilates help regulate cortisol, ease joint stiffness, and improve flexibility.
Movement is also a proven way to lift mood and improve sleep—two of the most common challenges during the menopause transition.
3. Improve Sleep Quality
Many women in perimenopause report waking in the night, often at 3am, and struggling to fall back asleep. Practical tips include:
Keeping your bedroom cool and dark.
Establishing a wind-down routine with gentle stretches, reading, or meditation.
Avoiding caffeine after midday and limiting alcohol in the evening.
Including magnesium-rich foods such as pumpkin seeds, almonds, or spinach in your diet.
4. Manage Stress and Cortisol
Hormonal changes make the body more sensitive to stress during perimenopause. High cortisol levels can worsen hot flushes, weight gain, and mood swings. To calm your system:
Practise deep breathing or mindfulness for just 10 minutes daily.
Try journalling to release anxious thoughts.
Set boundaries and learn to say no more often.
Explore practices such as gentle meditation.
5. Care for Your Skin
Your skin is often one of the first places hormonal changes show up. Support it with:
A simple routine, cleanser, moisturiser, daily SPF 30+.
Hydrating ingredients such as hyaluronic acid and ceramides.
Foods rich in vitamin C and zinc to support collagen production.
Staying hydrated, water is essential for both skin and energy.
Cougar Puberty as a Second Chance
Rather than seeing perimenopause as the beginning of decline, think of Cougar Puberty as a second puberty, a chance to reset, reflect and prioritise your own wellbeing. It can be the perfect time to:
Adopt healthier eating habits.
Find movement that you actually enjoy.
Explore new hobbies that reduce stress and spark creativity.
Focus on self-care without guilt.
This is not about perfection, it’s about progress, balance, and self-compassion.
Key Takeaways
Cougar Puberty is a playful new way of describing perimenopause.
Symptoms include hot flushes, poor sleep, mood swings, brain fog, and weight gain.
Natural menopause support strategies, nutrition, exercise, sleep, stress management, and skincare, make a huge difference.
This stage of life is not the end, but the start of a vibrant new chapter.
Want more practical tips to help you navigate Cougar Puberty and beyond? You’ll find expert advice on nutrition, lifestyle, skincare, and mindset in my #1 International Best-Selling Book, Have a Magnificent Menopause: A Straightforward Guide to Looking Good and Feeling Great. It’s your step-by-step guide to feeling energised, confident, and fabulous at every stage.
Q&A: Your Questions Answered
Q: What is Cougar Puberty?
A: Cougar Puberty is a playful term for perimenopause, the years before menopause when hormone levels fluctuate and cause physical and emotional changes.
Q: How long does Cougar Puberty last?
A: Perimenopause can last anywhere from a few years to a decade, usually starting in the early to mid-40s, and ending once you reach menopause (12 months without a period).
Q: What are the most common symptoms of Cougar Puberty?
A: Hot flushes, night sweats, irregular periods, mood swings, brain fog, poor sleep, weight gain, and skin changes.
Q: Can I reduce Cougar Puberty symptoms naturally?
A: Yes—through balanced nutrition, regular movement, stress management, and good sleep habits. Skincare and hydration also play a role in supporting your wellbeing.
Q: Is weight gain inevitable during Cougar Puberty?
A: No—it may feel harder to maintain weight due to hormonal changes, but with the right nutrition, exercise, and lifestyle strategies, you can manage it successfully.