Feeling off lately? Tired, irritable, or waking up throughout the night? It could be stress, or it might be perimenopause.
Perimenopause is the stage of transition leading up to menopause, during which reproductive hormone levels, such as estrogen and progesterone, fluctuate. This stage can last anywhere from 2 to over 10 years.
While many think menopause is a concern for those in their 50s, perimenopause can start much earlier. Perimenopause can begin in your early 40s, and sometimes even the late 30s.
5 common signs to watch for:
Mood changes
Mood swings, irritability, anxiety, and even depression are common during perimenopause. Hormonal fluctuations, stress, sleep disturbances, and changes in brain function may contribute to these symptoms. It’s a real and shared experience, with about 40% of people experiencing PMS-like symptoms and increased rates of depression and anxiety during perimenopause. If you’re struggling, seek support from your doctor or a therapist.
Sleep Disruption
Over half of those in perimenopause report sleep issues. Hormonal changes impact sleep patterns, with estrogen playing a role. Though the exact mechanism isn’t fully understood, there are definitely connections between declining estrogen and poor sleep.
Hot Flashes and Night Sweats
Up to 70% of perimenopausal individuals experience hot flashes and night sweats due to declining estrogen levels. This affects the brain’s temperature regulation centre, leading to sudden flushing, sweating, and chills.
Menstrual Irregularities
Changes in menstrual cycles are often the first sign of perimenopause. You might notice skipped periods, variations in cycle length, or changes in flow as hormone levels fluctuate and ovulation becomes irregular.
Vaginal Dryness and Pain During Sex
Vaginal dryness and pain during intercourse are common symptoms of what is known as genitourinary syndrome of menopause (GSM), affecting 13-87% of those in perimenopause. Reduced estrogen leads to decreased lubrication and thinner vaginal tissues. Over-the-counter lubricants and moisture-providing vaginal creams can help. We have a range of options available to purchase in our clinic. Local estrogen cream can also help – discuss this with your doctor.
What to Do if You Suspect Perimenopause
If you’re noticing these symptoms and are around the right age, start to keep track of your symptoms and menstrual cycles. Adopting a healthy lifestyle, including a balanced diet, regular exercise, good sleep hygiene, and stress reduction, is crucial. Additionally, consider discussing symptom management options with your healthcare provider, as many people do not seek treatment despite available options.
We are also happy to help you with any pelvic health problems – bowel, bladder, prolapse, sexual pain and dysfunction.
How to Prepare for Perimenopause
Even if perimenopause isn’t on your radar yet, preparing early is beneficial.
Education
Learn about perimenopause and available treatments to feel more prepared for this transition.
Diet
Adopt a healthy diet to support heart health and manage weight, which can be beneficial during perimenopause.
Exercise
Incorporate both cardio and weight training into your routine to maintain muscle mass and bone density. We’re happy to give advice on this if you need some help to get started, or to change your current routines to help avoid symptoms.
Stress Reduction
Engage in stress-reducing activities like yoga or meditation, and improve sleep hygiene by establishing a regular sleep routine.
Ultimately, aging is a privilege, and perimenopause is a normal part of it. By staying informed, making positive lifestyle changes, and exploring treatment options, you can navigate this transition with confidence.