What is Perimenopause?

Admin By Dina Anderson

Date icon July 24, 2024

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And How Do You Know If You’re Suffering From It Right Now?

We all hear about menopause- the dreaded hot flashes and mood swings. But what is perimenopause? And the big question is, how do you know if you’re suffering from it?

It’s time to learn all about perimenopause. The signs and symptoms to look out for and what you can do to get relief from the hormonal haywire.

What is Perimenopause?

Before the cessation of periods, there is a transition phase leading up to the menopause. This transition phase is known as perimenopause. “Peri” is Greek for “around” menopause. The average age it occurs is between 40 and 44 years old, but it can happen as early as your 30s.

Believe it or not, perimenopause can occur up to 10 years or simply just months before menopause. However, the average perimenopausal phase begins four years before.

As women age, the ovaries produce fewer eggs. Throughout perimenopause, the progesterone and estrogen produced by the ovaries begin to fluctuate.

This causes more dramatic fluctuations in estrogen levels than the average menstrual cycle. It can cause irregular and unpredictable periods. This is often the first tell-tale sign that perimenopause is occurring.

The further throughout perimenopause, estrogen declines further. This leads to the complete cessation of periods. After 12 consecutively missed periods, you have been through menopause.

How Do I Know If I’m Experiencing Perimenopause?

It can be hard to know that what you are experiencing is perimenopause. There’s no definitive sign like menopause itself. But there are many signs and symptoms to look out for.

The symptoms are very similar to menopause caused by hormonal fluctuations.

There is bloodwork that can be done but not all doctors are willing to test. What’s more, the results may not be able to tell you if you are experiencing perimenopause. So observing the symptoms you are experiencing may be more helpful.

The symptoms of perimenopause are practically identical to those experienced during and post-menopause. The biggest tell-tale sign a woman is experiencing perimenopause is her menstrual cycle. If you are in your 40s and your periods have changed in cycle length, heaviness, and irregularity- it is likely you are in perimenopause.

But this isn’t the only common symptom. Perimenopause can cause a wide range of symptoms. These symptoms can have a huge impact on a person’s quality of life and should always be taken seriously.

The Most Common Symptoms of Perimenopause:

1. Changes in Menstrual Cycle

2. Hot Flashes/Night Sweats

3. Sleep Disturbances

4. Mood Issues

5. Vaginal Dryness

6. Weight Gain

How to Soothe Perimenopause Symptoms

While perimenopause is a natural transition, it doesn’t mean you have to suffer. If the symptoms are causing distress and disruption to daily life, it’s important to speak up and seek help. There are lots of options when it comes to getting the very best care during this time. There are ways a doctor can help and ways you can help yourself.

Medical Interventions

If you think you are perimenopausal, it’s important to see a doctor. They can help you find a treatment plan that works best for your symptoms.

Hormone Replacement Therapy (HRT)

Hormone Replacement Therapy (HRT) can help increase estrogen levels to reduce perimenopausal symptoms.

Birth Control

Low-dose birth control can help stabilize hormone fluctuations and reduce perimenopausal symptoms. (Plus you can still get pregnant during perimenopause. So if you’re not looking to expand the family, this may be for you).

Vaginal Estrogen

Vaginal Estrogen is a local HRT that is applied by either cream, pessary, tablet, or ring into the vagina. Because it’s local, it is used to treat vaginal dryness and irritation.

Anti-Depressants

Certain anti-depressants can help with hot flashes and night sweats.

Lifestyle Changes

Diet

Certain types of foods can help during perimenopause.

Omega 3 Fatty Acids

They can help with hormone production, brain function, night sweats, and depression. And help keep you full for longer

What Foods Have Omega 3 Fatty Acids?

Oily Fish e.g. Salmon, Sardines and Mackerel

Nuts

Seeds

Avocado

Phytoestrogens

These are plant estrogens that mimic human estrogen in the body. They can help reduce symptoms such as hot flashes and night sweats.

What Foods Have Phytoestrogens?

Soy e.g. Soy Beans, Tofu, Soy Sauce

Legumes

Fiber

Fiber helps with digestive health and bloating. It also helps with brain function and mood.

What Foods Have Fiber?

Vegetables

Wholegrains

Nuts/Seeds

Legumes

Calcium

Calcium is extremely important for bone health. This is essential during perimenopause. and beyond. The decline in estrogen levels puts women at risk for bone loss and osteoporosis. For your body to absorb calcium, ensure you also eat Vitamin D too.

What Foods Have Calcium?

Dairy e.g. Milk and Cheese

Canned Fish

Beans

Lentils

Broccoli

Okra

Soy

Exercise

Exercise is good for us at every age. But especially during perimenopause. Not only does it give us physical health benefits, but is great for mental health too.

It can help with many perimenopause symptoms such as joint pain and muscle aches. Alongside boosting and stabilizing our mood with endorphins.

Exercise during perimenopause also helps:

Maintain a Healthy Weight

Improve Bone Density

Increase Muscle Mass

Reduce Risk of Disease and Injuries

Beneficial Exercises For Perimenopause Include:

Strength Training e.g. Lifting Weights 2-3x a week

Cardio e.g. Brisk Walking, Cycling, or Swimming

Low-impact Exercise e.g. Yoga or Pilates

Sleep

“Get more sleep” can feel like a slap in the face. Especially when you’re getting rubbish sleep during perimenopause. If only it was that easy.

But sleep is extremely important when it comes to recovery, brain function, and mood. So we must do what we can to prioritize it. This can include creating better sleep hygiene.

Ways to Help Improve Sleep Include:

Reducing Screen Time

Reading Before Bed

Using a Weighted Blanket

Limiting Caffeine Intake

Daily Probiotics

Taking a daily probiotic can be very beneficial for many perimenopausal women. The bad bacteria in the gut feast on estrogen. So by replenishing healthy bacteria in the gut, you can help restore hormonal balance.

Inner Harmony is a natural and safe way to promote gut health and hormonal harmony. It includes the plant-estrogens phytoestrogens that mimic estrogen in the body. It can provide relief from the worst of perimenopause symptoms. Helping you say goodbye to those stubborn pounds, night sweats, and fatigue.

Finally

There is no singular, clear-cut sign a woman is in perimenopause but there are common symptoms. If you’re a woman suffering from several of these symptoms, it could be perimenopause.

While it can happen at a variety of ages, perimenopause tends to occur in a woman’s mid to late 40s. The first sign is usually the irregularity of her menstrual cycle. Alongside other common symptoms such as hot flashes, mood changes and vaginal dryness.

Perimenopause may be completely normal, but it doesn’t mean you have to suffer. There are many ways to reduce symptoms. These can be medical treatments such as HRT. But they could also be lifestyle factors such as diet, exercise, and sleep. Inner Harmony can also help soothe the worst of perimenopause symptoms. All to help you feel yourself again.

If you’re experiencing perimenopause, know that you are not alone. It may be inevitable but it is temporary. And thankfully, there are lots of ways to help you feel better in your body.