The Perimenopause Transition: Everything You Need to Know (and More)
Over our lifetimes, we have been taught about, and experienced firsthand, the different phases and complexities of our menstrual cycles - from puberty to menopause. The viewpoint on whether that education was thorough, accurate or even relevant is arguable however, there’s consensus that a missing piece of the woman’s menstrual cycle is often overlooked - perimenopause. This time of transition is misunderstood and underemphasized, and has created a gap in women's health and wellness. But as a woman, it’s essential to understand what this inevitable phase called perimenopause actually entails.
What is perimenopause?
Perimenopause is the transitional phase we experience leading up to menopause. On average, perimenopause naturally occurs somewhere between the ages of 45 to 55 however, some women experience the signs and symptoms of perimenopause as early as their late 30s or early 40s. Bottom line: it's never too early to be informed and prepared.
During perimenopause, a woman's body goes through several hormonal changes. Estrogen and progesterone production decreases in stages leading to varying degrees of hormonal imbalance. These imbalances can cause various physical symptoms, such as hot flashes, night sweats, sleep disturbances, mood swings, fatigue, irregular periods and/or emotional symptoms like anxiety and depression.
It's crucial to understand that while hormonal changes are a normal part of the aging process, it doesn't mean that everyone will experience the same symptoms or any symptoms at all! Some women might experience a rollercoaster of symptoms, while others might just have a few minor hiccups along the way. Everyone's body is unique and responds differently to change.
There's no surefire way to predict exactly how hormonal changes will affect each woman as perimenopause is deeply personal and unique. Some women breeze through with barely a hot flash in sight, while others may have an experience that more resembles the worst summer heatwave on record. No matter your experience, it’s best to avoid the common triggers that most impact perimenopausal symptoms like stress, lack of exercise, alcohol consumption and poor diet, all of which can make symptoms more severe. Recognizing and avoiding these triggers while at the same time making smart lifestyle changes can do wonders in helping alleviate a lot of the usual perimenopausal symptoms.
Of course genetics play a role as do lifestyle, and overall health all of which can provide some clues into what your experience of perimenopause will be like. Hormone testing is an excellent tool you can use to provide a snapshot into your current hormonal status and confirm the stage of perimenopause you are in.
Remember that even if you do experience symptoms, they're usually temporary and are manageable through lifestyle adjustments and/or can be treated with hormone replacement therapy (HRT) in more severe cases.
HRT involves taking medications containing female hormones to replace the ones the body no longer makes after menopause. This can help significantly with hot flashes, night sweats, and any vaginal discomfort associated with menopause and also is protective against other conditions like cardiovascular disease and high cholesterol.
It’s important to know that HRT isn't for everyone and comes with some risks, particularly when taken at the wrong time, for too long or when not monitored properly. It also doesn't prevent pregnancy, so don't toss out your contraceptives just yet. As always, your healthcare provider is the best person to speak with when weighing the pros and cons based on your unique circumstances and medical history to determine if HRT is the right choice for you.
Besides these outward appearing symptoms, perimenopause is just as much about the emotional and psychological changes that accompany this phase of life.
For some women, perimenopause can feel like a relief, knowing that they are one step closer to ending their menstrual cycle. Perimenopause is like the gateway to a brand-new chapter in life, a phase filled with increased assertiveness, wisdom, and self-assuredness. After all, with age comes experience, and with experience comes a renewed sense of self. After navigating the wilderness of youth and surviving the currents of adulthood, we can finally step into a phase of really knowing who we are and what we want. Perimenopause can be a time for personal growth and empowerment, and many women embrace it with open arms.
For others, perimenopause can be an unwelcome reminder of the inevitable aging process and can dredge up confused emotions. Aging can feel conflicted or uncertain at times but it doesn’t have to be a joyless one-way street. It can be an exciting journey full of twists and turns, ups and downs. It's perfectly normal to look at your face in the mirror and have it take you by surprise. Many of us have looked in the mirror and thought, "When did this happen?". Aging is an adventure, and every wrinkle should be viewed as a victory of your journey on this wild ride called life. You still feel 35 because inside of you, that vibrant, youthful spirit is alive and kicking and that's all that really matters.
So instead of getting caught up in the times we've left behind, try to embrace each stage of life with grace and understanding. Focus on the experiences, the wisdom, and the stories that have shaped you into the incredible woman you are now. Tuning into that can make a world of difference. View perimenopause as the next new adventure that life has thrown your way! It's a time to prioritize self-care, nurture your mental and emotional health, and maybe even develop a new hobby or passion. After all, age is just a number. Celebrate the wisdom, strength, and beauty that comes with life's experiences and remind yourself that every wrinkle, laugh line, and gray hair tells a story of resilience, love, success, and growth.
Here are a few tips to help you conquer this journey with confidence and positivity:
Practice self-love and self-care: This includes taking time to do things you love, treating yourself, and allowing time for relaxation and downtime.
Stay active: Regular exercise not only helps manage perimenopausal symptoms but also boosts your mood and energy levels.
Eat healthily: A balanced diet full of fruits, veggies, lean proteins, and healthy fats can help manage your hormonal levels and keep you feeling great.
Prioritize sleep: A well-rested body handles change much better. Establishing a regular sleep schedule and a calming bedtime routine will help manage sleep disturbances and leave you feeling refreshed.
Stay hydrated: Drinking plenty of water can help manage symptoms such as hot flashes and night sweats.
Connect with others: Sharing your experiences, fears, and triumphs with friends or support groups can provide a much-needed emotional lift.
Practice mindfulness and meditation: These can help deal with stress and anxiety, promoting a sense of calm and well-being.
Practice self-love and self-care: This includes taking time to do things you love, treating yourself, and allowing time for relaxation and downtime.
Stay active: Regular exercise not only helps manage perimenopausal symptoms but also boosts your mood and energy levels.
Remember, it's all about embracing change and focusing on the positives. You’re evolving, not aging. You're fabulous, and don't forget it!
At this point you may be thinking, "Okay, I've got this. But when does this rollercoaster ride actually come to a stop?" The end of the perimenopause journey is typically marked by menopause, which is officially diagnosed when a woman has not had a menstrual period for 12 consecutive months. In theory, menopause is only 1 day of your life! For most women, this happens around the age of 51. But remember, everyone's body is unique, and you might reach this milestone a bit earlier or later.
It’s also possible to not go through perimenopause in the traditional sense. For example, surgical menopause occurs when a woman has surgery to remove both her ovaries (a procedure called bilateral oophorectomy). When both ovaries are removed, the production of hormones that regulate the menstrual cycle stops immediately. This causes 'sudden' menopause, skipping the perimenopause phase entirely. Some form of HRT should be prescribed in this case.
Another instance is early menopause, which affects about 1% of women and occurs before the age of 40. It can be due to certain medical treatments, such as chemotherapy or pelvic radiation therapy for cancer, or it might be the result of certain autoimmune diseases. Early menopause can also be genetic. Knowing your mother’s experience of menopause should give you a good indication of what your own experience may be like.
Perimenopause is an inevitable part of a woman's life, and it is essential to understand and educate ourselves on the topic.Recognizing what the hormonal changes, emotional themes, and triggers are that can affect perimenopause can help us make better informed decisions about our health and wellness. It’s time to start having open conversations about this often-overlooked topic. If you have any concerns or questions about perimenopause or menopause, it's always best to chat with your healthcare provider. They're there to help you navigate this incredible stage of life.
