Perimenopause symptom checklist - know the signs and take charge of yo

Perimenopause marks the transitional phase leading up to menopause, a time when hormonal fluctuations, especially in oestrogen, can cause a range of physical, emotional, and cognitive symptoms. Every woman’s journey is unique - some may breeze through this stage with minimal disruption, while others may experience a wider array of symptoms. Being aware of these changes can help you better manage the transition and seek the support you need.

What is perimenopause?

Perimenopause can begin as early as your mid-30s or as late as your 50s. The fluctuating hormone levels lead to various changes, signalling the gradual approach to menopause, which is officially diagnosed after 12 months of no periods.

Why recognising symptoms is important

Understanding perimenopausal symptoms is key to managing them. Hormonal changes during this time can be misinterpreted as signs of other health conditions. The more informed you are, the better equipped you’ll be to take proactive steps for your well-being.

A perimenopause symptom checklist

If you think you might be in perimenopause, tracking your symptoms is a helpful tool for understanding what’s going on in your body. Here’s a comprehensive list of over 40 symptoms you may experience during this phase. Remember, not all women will experience every symptom, and the intensity can vary.

Physical symptoms:

Irregular periods
Periods may become unpredictable - heavier, lighter, shorter, or longer than usual.
Hot flashes
Sudden, intense heat, particularly in the face and chest, often accompanied by sweating.
Night sweats
Excessive sweating during sleep, often enough to disrupt your rest.
Sleep disturbances
Difficulty falling or staying asleep, often due to night sweats or anxiety.
Fatigue
Feeling unusually tired or having low energy throughout the day.
Breast tenderness
Tender, swollen, or painful breasts, similar to what you may experience before a period.
Weight gain
Particularly around the abdomen, even without changes in diet or exercise.
Bloating
Feeling uncomfortably full or swollen in your abdomen.
Vaginal dryness
Reduced lubrication, leading to discomfort or pain during sex.
Decreased libido
Lowered sexual desire and arousal.
Hair loss or thinning
Hair may thin on your scalp, and you may notice more hair shedding.
Increased facial hair
Some women notice more facial hair, especially on the chin or upper lip.
Dry skin
Skin may feel drier, more sensitive, or prone to itching.
Itchy skin
Persistent itching, often related to dry skin.
Joint pain
Pain, stiffness, or swelling in the joints, particularly in the hands, knees, and hips.
Muscle aches
Generalised muscle pain or soreness.
Headaches
More frequent or intense headaches, sometimes linked to hormonal fluctuations.
Dizziness or lightheadedness
Occasional feelings of being off-balance or faint.
Heart palpitations
A fluttering or pounding heartbeat, often felt without exertion.
Digestive changes
Increased bloating, gas, or changes in bowel movements.
Bladder control issues
More frequent urination or occasional leakage, especially when sneezing or laughing.
Tingling extremities
Sensations of tingling, numbness, or pins and needles, particularly in the hands and feet.
Cold feet and hands
Feeling unusually cold in your extremities.
Allergies
New or worsened allergies or intolerances to certain foods or environments.

Emotional and cognitive symptoms:

Mood swings
Rapid changes in mood without a clear cause, ranging from joy to anger to sadness.
Anxiety
Feeling tense, nervous, or on edge, often without an identifiable trigger.
Depression
Persistent feelings of sadness, hopelessness, or lack of interest in daily activities.
Irritability
Shorter temper or increased frustration over small things.
Memory lapses
Forgetting things more easily, such as names, appointments, or where you put things.
Difficulty concentrating
Finding it harder to stay focused or complete tasks.
Brain fog
A sense of mental cloudiness, where your thoughts don’t feel as sharp as usual.
Loss of confidence
Reduced self-esteem or a feeling of insecurity in situations where you’d typically feel comfortable.
Restlessness
A feeling of unease or constant movement, unable to relax.
Feeling overwhelmed
Simple tasks may feel too big to manage, leading to a sense of being overwhelmed.

Sensory and other symptoms:

Tinnitus (ringing in the ears)
A constant or intermittent ringing, buzzing, or hissing in your ears.
Burning mouth syndrome
A burning, tingling, or metallic taste in the mouth, often without an obvious cause.
Changes in taste or smell
Foods may taste differently, or you might notice changes in your sense of smell.
Dry eyes
A sensation of grit in the eyes or feeling like they are dry and irritated.
Burning sensation in the body
Sensations of heat or burning in the arms, legs, or other parts of the body.
Electric shock sensations
Sudden, brief sensations like an electric shock, often in the head or limbs.
Increased sensitivity to light or sound
Becoming more easily overwhelmed by bright lights or loud noises.
Changes in body odour
You may notice a change in your natural scent, often linked to increased sweating.
Gum problems
Soreness, bleeding, or more frequent gum issues.

What you can do

Recognising the broad spectrum of perimenopausal symptoms is the first step in navigating this transitional phase. Here are some actions to help you manage your symptoms:

Maintain a healthy lifestyle: A balanced diet, regular exercise, and stress reduction can make a significant difference in your overall well-being.
Explore natural supplements: Products like magnesium, omega-3 fatty acids, and herbal remedies can help support hormone balance and alleviate symptoms.
Seek medical advice: If your symptoms become overwhelming or interfere with your daily life, consult your doctor for tailored advice, which may include hormone therapy or other treatments.

Finding help, guidance, and support

Navigating perimenopause can feel overwhelming, but you don't have to do it alone. There are many resources available to help you manage your symptoms and improve your quality of life. Here are some ways to get the support you need:

Join a support group: Connecting with other women going through the same experience can provide a sense of community. Sharing stories, advice, and tips can help ease the emotional toll that perimenopause may bring. The February Bloom Menopause Support Group offers a dedicated menopause support group where women can share, learn, and grow together.
Consult healthcare professionals: Speaking with your doctor, gynaecologist, or a menopause specialist can help you get a personalised treatment plan. They can guide you on hormone therapy, lifestyle changes, and other interventions tailored to your unique symptoms.
Download symptom trackers and checklists: Tracking your symptoms can give you insights into your health patterns and make conversations with healthcare providers more effective.
Explore wellness and self-care tools: February Bloom offers a wide range of products tailored for perimenopause, including supplements for joint health, energy, and sleep support, as well as natural remedies like aromatherapy oils for relaxation.
Take control with knowledge: Educate yourself about the changes in your body and learn how to manage them. February Bloom provides a vast library of articles, covering everything from hormone balance to mental wellness, to help you take charge of your health with confidence.

Remember, perimenopause is a natural part of life, and with the right knowledge and support, you can navigate it feeling empowered and prepared for the next phase.

Perimenopause symptom checklist - know the signs and take charge of your health