5 signs you're in perimenopause

Perimenopause is a natural transition period leading up to menopause, typically occurring in a woman’s 40s or 50s. However, it can begin as early as the mid-30s for some women. Understanding the signs can help you navigate this phase more comfortably.

Here are five key signs you might be in perimenopause:

1. Irregular periods

One of the earliest and most noticeable signs of perimenopause is a change in menstrual cycle patterns. You might experience irregular periods, with cycles becoming shorter or longer, heavier or lighter bleeding, or even skipped periods. This is due to fluctuations in estrogen and progesterone levels as your ovaries begin to produce less of these hormones.

2. Hot flushes and night sweats

Hot flushes are sudden feelings of warmth, often most intense over the face, neck, and chest, and they can lead to profuse sweating. Night sweats are hot flushes that occur during sleep and can be severe enough to disrupt rest. These symptoms are among the most common and are directly related to hormonal changes during perimenopause.

3. Mood changes

Perimenopause can significantly impact your mood, causing symptoms such as irritability, anxiety, and depression. The hormonal shifts can affect neurotransmitters in the brain, leading to mood swings. Some women may also experience increased premenstrual syndrome (PMS) symptoms during this period.

4. Vaginal dryness and discomfort

As estrogen levels decline, many women experience vaginal dryness, which can cause discomfort during intercourse and may increase the risk of urinary tract infections (UTIs). This symptom can also lead to itching and irritation, making everyday activities uncomfortable.

5. Sleep problems

Insomnia and other sleep disturbances are common during perimenopause. You may have trouble falling asleep, staying asleep, or waking up too early. Night sweats can further disrupt your sleep, contributing to fatigue and impacting your overall quality of life.

Managing perimenopausal symptoms

While perimenopause can be challenging, there are several holistic methods to manage its symptoms effectively:

Diet and nutrition: incorporate a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Foods high in phytoestrogens, such as soy products and flaxseeds, can help balance hormone levels naturally. Reducing caffeine and alcohol intake can also minimise hot flashes and improve sleep quality.

Regular exercise: engaging in regular physical activity, such as walking, yoga, or swimming, can help reduce stress, improve mood, and promote better sleep. Exercise also supports cardiovascular health and maintains bone density, which are crucial during perimenopause.

Mindfulness and stress reduction: practices such as meditation, deep breathing exercises, and mindfulness can help manage stress and anxiety. These techniques can also improve sleep and overall mental well-being.

Sleep hygiene: establishing a regular sleep routine can significantly improve sleep quality. This includes going to bed and waking up at the same time every day, creating a calming bedtime ritual, and ensuring your sleep environment is comfortable and free of distractions.

Herbal supplements: certain herbal supplements like black cohosh, evening primrose oil, and valerian root can help manage symptoms such as hot flashes, mood swings, and sleep disturbances. However, it’s important to consult with a healthcare provider before starting any new supplement regimen.

Hydration: drinking plenty of water throughout the day helps manage symptoms like bloating and dryness. Staying hydrated can also help maintain skin elasticity and overall health.

Acupuncture: some women find relief from perimenopausal symptoms through acupuncture, which can help reduce hot flashes, improve sleep, and alleviate pain.

Support groups and counselling: joining a support group or seeking counselling can provide emotional support and practical advice from others going through similar experiences. Talking to a mental health professional can also be beneficial if mood changes are significantly impacting your life.

By incorporating these holistic methods into your routine, you can better manage perimenopausal symptoms and maintain a higher quality of life during this transition. Always consult with a healthcare provider to tailor these strategies to your individual needs and health profile. 

Sources:
- Mayo Clinic
- Rochester Regional Health
- UW Medicine