Perimenopause Uncovered

Early signs, symptoms & how to take control

Perimenopause is the transition period leading up to menopause and is initiated when a woman's body starts producing less oestrogen and progesterone. It typically begins in the 40s but can start earlier or later and this phase can last anywhere from a few months to over a decade.

73% of women don’t associate what they are going through with menopause and tend to think of menopause purely as the end to their monthly periods and so the term ‘perimenopause’ isn’t that well known. It is, however,  a very signification phase in a woman’s life because perimenopause  brings with it various physical, emotional, and mental changes so understanding perimenopause, recognising its early signs, and taking proactive steps can prepare you and empower you for what is to come.

In fact, the healthier you are when you enter perimenopause, the lesser your symptoms will be so it’s vital to start understanding and preparing yourself now.

What is Perimenopause?

Perimenopause is the period leading up to menopause when the ovaries gradually begin to produce less estrogen. It typically starts in a woman’s 40s but can begin earlier for some. This phase can last anywhere from a few months to over a decade, with menopause officially occurring when a woman has gone 12 consecutive months without a menstrual period.

Early signs & symptoms of Perimenopause

The symptoms of perimenopause vary greatly from woman to woman. Some may experience mild changes, while others struggle with more disruptive symptoms. Here are some common early signs:

Irregular periods

Changes in menstrual cycle length, heavier or lighter bleeding, and skipped periods can all be early indicators of perimenopause.

Hot flashes & night sweats

Sudden feelings of heat, often accompanied by sweating and flushed skin, can be unpredictable and disruptive, especially at night.

Mood swings & increased anxiety

Hormonal fluctuations can contribute to mood swings, irritability, increased anxiety, or even depressive episodes.

Sleep disturbances

Many women find it harder to fall asleep or stay asleep due to night sweats, anxiety, or changes in melatonin production.

Weight gain & changes in metabolism

Shifts in hormones can lead to weight gain, particularly around the abdomen, even without significant dietary or activity changes.

Brain fog & memory issues

Difficulty concentrating, forgetfulness, and mental fatigue are common complaints during perimenopause.

Vaginal dryness & decreased libido

Reduced estrogen levels can lead to vaginal dryness, discomfort during intimacy, and a decline in sexual desire.

Joint pain & muscle aches

Hormonal changes can contribute to inflammation, leading to joint stiffness, muscle aches, and general discomfort.

How to take control of Perimenopause

While perimenopause is a natural transition, there are many ways to manage symptoms and maintain a high quality of life. Here’s how you can take charge:

Prioritise nutrition

A balanced diet rich in whole foods can help regulate hormones and support overall well-being. Key dietary changes include:

       Increase Phytoestrogens: Foods like flaxseeds, soy, and lentils can mimic estrogen and help balance levels.

       Boost Calcium & Vitamin D: Essential for bone health, found in dairy, leafy greens, and fortified foods.

       Cut Back on Sugar & Processed Foods: Helps stabilize blood sugar and reduce inflammation.

       Stay Hydrated: Drinking plenty of water can ease bloating, flush out toxins, and improve skin health.

Move your body daily

Regular exercise helps manage weight, boosts mood, and supports heart and bone health. Focus on:

       Strength Training: Helps counteract muscle loss and bone density reduction.

       Cardio Workouts: Walking, swimming, and dancing improve heart health and metabolism.

       Yoga & Stretching: Enhances flexibility, reduces stress, and improves sleep quality.

Manage stress effectively

Chronic stress exacerbates Perimenopausal symptoms. Consider:

       Mindfulness & Meditation: Reduces anxiety and promotes emotional balance.

       Deep Breathing Exercises: Helps manage hot flashes and tension.

       Journaling & Gratitude Practices: Supports a positive mindset and self-reflection.

Improve sleep hygiene

Good sleep is crucial for overall well-being. Tips for better rest include:

       Create a Relaxing Night Routine: Avoid screens before bed and engage in calming activities.

       Maintain a Cool, Dark Bedroom: Helps reduce night sweats and improve sleep quality.

       Limit Caffeine & Alcohol: Both can disrupt sleep patterns and exacerbate symptoms.

Consider natural remedies & supplements

Some women find relief through herbal remedies and supplements such as:

       Magnesium: Supports relaxation, sleep, and muscle function.

       Black Cohosh & Red Clover: Herbal supplements that may alleviate hot flashes.

       Omega-3 Fatty Acids: Help with brain function and mood stability.

Seek professional support

If symptoms become overwhelming, consult with a healthcare provider. They can offer options such as:

       Hormone Replacement Therapy (HRT): Can be beneficial for severe symptoms.

       Cognitive Behavioral Therapy (CBT): Helpful for managing mood swings and anxiety.

       Alternative Therapies: Acupuncture, massage, and naturopathy may provide relief.

Embracing the journey

Perimenopause is not an ending but a transition into a new phase of life. By recognizing the signs early and making proactive lifestyle changes, you can navigate this journey with strength and confidence. Every woman’s experience is unique, so listen to your body, seek support, and take the steps that feel right for you.

Final thought

Instead of dreading Perimenopause, embrace it as an opportunity to prioritise self-care, redefine wellness, and step into a more empowered version of yourself. With the right knowledge and approach, this transition can be a time of renewal, growth, and thriving health.