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Managing Perimenopause

Perimenopause, often referred to as the menopause transition, is a significant and sometimes overlooked phase in a woman's life. This transitional period typically occurs several years before the onset of menopause, marking the end of a woman's reproductive years.

It's a natural stage in a woman's life that typically occurs in her 40s or early 50s. During this time, hormonal fluctuations can lead to a wide range of physical and emotional changes associated with menopause, such as irregular periods, hot flashes, mood swings, and sleep disturbances.

Managing perimenopause effectively requires understanding and adapting to these shifts while prioritizing self-care and seeking support when needed. In this article, we'll explore how to manage perimenopause to improve overall wellbeing during this transformative time.

What is Perimenopause?

While menopause is defined as the point when a woman has not had a menstrual period for 12 consecutive months, perimenopause represents the gradual transition leading up to this point.

The timing of perimenopause can vary widely among women. It typically starts for women in their 40s, but it can begin as early as the mid-30s. The duration of perimenopause can extend for four to six years, on average, although it can be shorter or longer for some individuals.

Signs and Symptoms of Perimenopause

It's important to recognize the signs and symptoms of perimenopause, as they can significantly impact a woman's physical and emotional wellbeing.

Physical Symptoms of Perimenopause

One of the hallmark characteristics of perimenopause is hormonal fluctuations, particularly a decline in the level of estrogen. Estrogen plays a vital role in regulating the menstrual cycle, and its gradual decrease during perimenopause leads to physical symptoms commonly associated with menopause:

1. Irregular periods. Women may experience changes in the length and intensity of their periods, including heavier or lighter flow.

2. Hot flushes. These are characterized by sudden feelings of warmth and flushing of the face and upper body. Hot flushes—also known as hot flashes—are a common and well-known symptom of both menopause and perimenopause.

3. Night sweats. This refers to episodes of excessive sweating during sleep that often soaks through clothes and bedding. Unlike regular perspiration caused by heat or physical activity, night sweats are unrelated to external factors and can have a seriously detrimental effect on normal sleep patterns.

Emotional and Psychological Symptoms of Perimenopause

1. Mood swings. As hormone levels fluctuate and eventually decline, women can experience intense mood changes. These mood swings can range from feeling irritable and anxious one moment to being teary-eyed or even experiencing bouts of anger the next.

2. Irritability. Similar to mood swings, women can suffer from sometimes overwhelming irritability with events and situations that she would normally take in her stride. This characteristic of the perimenopausal and menopausal period can have a knock-on effect on personal relationships.

3. Anxiety. Characterized by feelings of unease, worry, and fear, anxiety during this period can significantly impact a woman's quality of life and even lead to depression.

Other Common Symptoms of Perimenopause

Breast tenderness, headaches, and vaginal dryness are all common symptoms of perimenopause and menopause. Insomnia and fatigue are other signs.

How to Manage Perimenopause

Menopause or "the change" is an impactful term that resonates with women everywhere. Women commonly openly discuss menopause with friends. Perimenopause, on the other hand, is a lesser-known and often overlooked aspect of this period of life.

Understanding and acknowledging perimenopause will enable women to navigate this phase more effectively, seek appropriate support, and make informed decisions about their health.

Our tips for managing perimenopause can help you negotiate this time more smoothly, regain control of your wellbeing, and ultimately ease the transition into menopause and beyond.

Tips for Managing Perimenopause

Educate Yourself

Understanding perimenopause is crucial for managing its symptoms effectively. Read books, consult trusted medical resources, and talk to healthcare professionals who specialize in menopause-related issues. By gaining knowledge about what's happening inside your body during this period, you'll be better equipped to handle the changes that occur.

Communicate

In addition to information, healthcare professionals can provide advice for managing your symptoms. It's also important to share your experiences with your friends and family so that they understand what you're going through. Open communication with healthcare providers and loved ones will give you support when you need it most.

Maintain a Healthy Lifestyle

Adopting healthy habits can significantly improve the perimenopausal experience. Engage in moderate-intensity exercise regularly to boost your mood and reduce hot flushes. Eat a balanced diet rich in fruit, vegetables, whole grains, lean proteins, and healthy fats while limiting caffeine and alcohol, both of which can contribute to sleep disturbances, hot flushes and irritability. Limit sugar, which can have a significant impact on the severity and frequency of hot flushes. Engage in stress management techniques, like meditation or deep breathing exercises, and prioritise good sleeping habits.

Treatment for Managing Perimenopause

As the signs of perimenopause are in line with those of menopause, there are several treatment options available to alleviate symptoms and improve overall wellbeing.

Hormone Replacement Therapy (HRT)

HRT involves taking medication containing estrogen and progesterone to balance hormone levels in the body. This treatment helps relieve common perimenopause symptoms such as hot flushes, night sweats, mood swings, vaginal dryness, and sleep disturbances. However, not everyone can take HRT, and it's not without potential risks and side effects.

Non-Hormonal Medications

For those who cannot or prefer not to take hormones, non-hormonal medication can provide relief from specific symptoms. For example, antidepressants like selective serotonin re-uptake inhibitors (SSRIs) have proven effective in reducing hot flushes and improving mood swings during perimenopause.

Women's Health Physiotherapy

The physical changes that come with perimenopause and menopause can have a significant impact on women's confidence and lifestyle. Going through perimenopause and menopause will not necessarily translate to enduring issues like incontinence or painful sexual intercourse, nor will it inevitably lead to some level of pelvic organ prolapse. A specialised women's physio will craft a personalized treatment strategy to help manage your symptoms and preserve your pelvic health into menopause.

Menopause MOT

A Menopause MOT is a comprehensive health check is designed to equip you for life beyond menopause, providing the knowledge, tools, and exercises needed to move forward confidently. Above all, it instils a lasting sense of compassion for yourself as you embark on this new chapter. It's available to women in the perimenopausal or postmenopausal stages and is an ideal solution for those experiencing menopausal or pelvic floor symptoms. It can also help prevent potential problems in the future.

Book A Women's Physio Consultation Now

Perimenopause FAQs

Does everyone go through perimenopause?

Women experiencing sudden induced menopause through medication or surgery, for example, may bypass perimenopause. For other women, the symptoms may be mild or unnoticeable.

Are there other health risks with perimenopause?

While perimenopause and menopause don't directly cause heart disease, the associated physiological changes, such as decreased estrogen levels, higher cholesterol and blood pressure changes, can elevate the risk. Furthermore, mood changes and anxiety can lead to depression. However, proactive measures can mitigate these risks.

Can I get pregnant during perimenopause?

Yes, it's possible for women to get pregnant while going through perimenopause, but the likelihood decreases with age due to a decline in the number of eggs being produced by the ovaries. Irregular periods during this phase can make natural family planning more challenging.

Will perimenopause affect my sex life?

Perimenopause can impact your sex life with symptoms like vaginal dryness, lower libido or pain during sex. Various remedies, including lubricants, hormonal treatments, and therapy can address these issues.