Perimenopause, also known as the menopausal transition, is the period of time leading up to menopause, marking the end of a woman's reproductive years.
It typically begins in a woman’s 40's but can start earlier or later depending on an individuals health situation or genetics. Perimenopause lasts until menopause, the point when the ovaries stop releasing eggs and menstrual periods have ceased for 12 consecutive months.
Key Characteristics of Perimenopause
Hormonal Changes: The ovaries gradually produce less estrogen, leading to fluctuations in hormone levels. This decrease is not steady; instead, estrogen levels can rise and fall unevenly.
Menstrual Irregularity: Menstrual cycles become irregular. Periods may become longer or shorter, heavier or lighter, and sometimes periods may be skipped altogether.
Physical Symptoms:
Hot Flashes: Sudden and intense feelings of heat, often accompanied by sweating and redness.
Night Sweats: Hot flashes that occur during sleep.
Sleep Problems: Difficulty falling asleep, staying asleep, or waking up too early.
Vaginal Dryness: Reduced moisture and elasticity in the vaginal tissues, leading to discomfort during intercourse.
Weight Gain: Particularly around the abdomen.
Breast Tenderness: Similar to premenstrual syndrome (PMS).
Emotional and Cognitive Symptoms:
Mood Swings: Increased irritability, anxiety, or depression.
Memory Issues: Difficulty concentrating and minor memory lapses.Other Changes:
Decreased Libido: Changes in sexual desire.
Bone Density Loss: Increased risk of osteoporosis due to declining estrogen levels.
Hair and Skin Changes: Hair thinning and drier skin.
Duration and Progression
Perimenopause can last for several years, typically around 4 years, but it can be shorter or longer for some women. The transition ends with menopause, the point when a woman has not had a menstrual period for 12 months.
Managing Perimenopause
Diet: A good diet with as much real food as possible ie; no preservatives, additives e-numbers, limiting sugar and alcohol intake and adequate sleep will help manage symptoms.
Exercise: You don't need to work out all day, every day. Who has time for that? However when you change your diet and reduce as much sugar as possible (see no sugar) you'll feel so good, so energized, so full of beans that you'll want to get out there and get into it. Walking, taking up a new sport, a bit of weight training, swimming, pilates, throwing a ball outside with the dog - whatever you want to do, just go and do it. You'll feel better for it. Exercise helps you sleep, contributes to weight loss and weight management and reduces stress. Why not ?
Hormone Therapy: Used by some women to balance hormone levels and alleviate severe symptoms. I've discussed in greater detail in another blog post - HRT Synthetic vs Natural - what's the difference ?
Non-Hormonal Treatments: Medications for specific symptoms like hot flashes or mood swings.
Alternative Therapies: Acupuncture, herbal supplements, and stress-reduction techniques such as yoga or meditation.
If your preference is to consult with a good healthcare provider, search for someone who has an interest in women's health, or hormonal health, or menopausal health, who can help develop a personalised approach for you to help manage your perimenopausal symptoms.
Understanding that these changes are normal and knowing that they are a natural part of the aging process can help with you navigating perimenopause more comfortably.
You're not on your own. We're all either going through it, about it go through it, or have been there and done it. It's the path you travel and how you navigate it that will make the difference to your perimenopausal experience.
And it's a well travelled road. You may as well take advantage of everything that's on offer to give you the best chance of success.
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