Perimenopause is the transitional period leading up to menopause and can start from mid-30s to early 40s. It can last anywhere from 4 to 10 years, and during this time, the body experiences a range of hormonal changes that affect everything from menstruation to mood and metabolism.
While the term “menopause” is often used to describe the end of a woman’s reproductive years, perimenopause is actually the stage before menopause officially begins. It’s a time when the ovaries gradually produce less oestrogen, leading to changes in menstrual cycles and various physical and emotional symptoms.
How Do You Know If You’re in Perimenopause?
The onset of perimenopause can vary widely among women. Some may notice changes in their early 40s, while others may not experience symptoms until their late 40s or even early 50s. The most common signs include:
- Irregular periods and heavy bleeding: Menstrual cycles may become shorter or longer, and the flow can vary. Some women experience heavier periods with more clotting, while others may have lighter cycles. It’s also common to have periods more frequently, such as two periods in one month, or periods that last longer, such as two weeks in a row. Some women may experience a week-on, week-off pattern, or spotting throughout the month, which can be frustrating and confusing.
- Mood swings and irritability: Fluctuations in oestrogen levels can lead to mood swings, anxiety, and even rage in some women. This emotional rollercoaster can be frustrating and exhausting.
- Weight gain: Many women notice an increase in abdominal weight during perimenopause. This is linked to changes in metabolism, hormonal shifts, and other factors such as ageing and lifestyle.
- Joint pain and aches: Hormonal changes can affect the joints, leading to discomfort and stiffness, especially in the knees, hips, and lower back.
- Sleep disturbances: Difficulty falling asleep or staying asleep is common due to hormonal changes that affect your body’s temperature regulation.
- Fatigue: Low energy is a common complaint during perimenopause, often linked to disrupted sleep and hormonal shifts.
Why Does Perimenopause Happen?
Perimenopause happens as the ovaries gradually decrease their production of oestrogen and progesterone, two key hormones that regulate the menstrual cycle and support reproductive health. As hormone levels fluctuate, women may experience the wide range of symptoms associated with perimenopause.
In addition to hormonal changes, ageing also plays a role. As you get older, the body’s ability to regulate hormone production declines, and this shift leads to the symptoms of perimenopause.
How Long Does Perimenopause Last?
The length of perimenopause varies. For some women, it may last only a few years, while for others, it could last up to a decade. On average, perimenopause lasts around 4 years, but some women may experience a longer or shorter transition depending on their individual health and lifestyle factors.
Menopause itself is defined as the point when a woman has not had a period for 12 consecutive months. Once menopause occurs, the body has officially transitioned into the postmenopausal phase, and symptoms like hot flashes and irregular periods typically decrease.
Managing Perimenopause
Though perimenopause can be challenging, it’s possible to manage the symptoms effectively. A combination of lifestyle changes, diet adjustments, and sometimes medical intervention can help you feel more balanced and in control.
Here are some tips for managing perimenopausal symptoms:
- Exercise regularly: Physical activity can help manage weight, improve sleep, and reduce stress.
- Eat a balanced diet: Focus on whole foods rich in fibre, protein, and healthy fats. Reducing processed foods and sugar may help manage weight gain.
- Prioritise sleep: Establish a regular sleep routine to improve sleep quality and reduce nighttime symptoms like night sweats.
- Stress management: Yoga, meditation, and relaxation techniques can help keep mood swings and anxiety in check.
- Consider professional support: Hormone therapy, supplements, or medication may be helpful in certain cases, but it’s important to discuss your options with a healthcare provider.
Conclusion
Perimenopause is a natural and inevitable phase in a woman’s life, but it doesn’t have to be a struggle. By understanding the changes your body is going through and taking proactive steps to manage symptoms, you can navigate this transition with confidence and ease. If you’re struggling with weight gain, mood swings, or other symptoms of perimenopause, it’s important to seek support and explore ways to take control of your health during this time.
To read more about perimenopause go here: https://pubmed.ncbi.nlm.nih.gov/26653408/
