Aged 35 to 55? Perimenopause and Menopause – the essential woman’s guide.
Menopause, classified as the end of the female reproduction cycle, which is normally reached when women stop menstruating. While most women know about this significant life stage, they often don’t realize that there are different stages within menopause, starting in the 40’s with the transitional phase of perimenopause. While they are both part of the same overall transition, the differences between perimenopause and menopause in terms of symptoms and treatment options are crucial for women to recognize and understand, in order for them to thrive and not just survive this physical and emotional transition.
Perimenopause
Perimenopause is the time during which your body makes the natural shift into menopause. It’s generally considered the most noticeable stage of the menopause process, yet many women don’t recognize the symptoms associated with it. Perimenopause normally starts in the early to late forties, and can take place over several years leading up to menopause, with some women experiencing symptoms for up to 10 years. For women who aren’t aware of the perimenopause phase, it can be a daunting, painful and frightening time, dealing with the sudden increase in hormone fluctuations. During this phase women start to experience symptoms of menopause (such as, changes in periods, hot flashes, sleep disruption, and mood swings). One of the defining characteristics of perimenopause is its unpredictability - with the experience being different for all women, ranging from mild to severe.
Menopause
A woman has reached menopause when she hasn’t menstruated in 12 consecutive months, and is no longer able to fall pregnant naturally. The average age for menopause is around 51, however factors such as genetics, lifestyle factors (smoking), hysterectomy and cancer treatments can effect ovary health and determine when menopause will begin earlier for some women. Menopause generally lasts anywhere from a few months to several years, with some women skipping perimenopause altogether and entering menopause suddenly. A very small percentage of women (around 1%) begin menopause before the age of 40, which is called premature menopause or primary ovarian insufficiency, and about 5% of women undergo menopause between the ages of 40 and 45, this being referred to as early menopause. Menopause can cause uncomfortable symptoms, making it difficult for a lot of women to function normally in daily life.
Timeline for perimenopause and menopause
Perimenopause occurs well before you officially reach menopause, normally during your 40s, and is marked by a marked dip in estrogen, the main female hormone produced by the ovaries. Estrogen levels begin to fluctuate more sporadically than a standard 28-day cycle, which can cause irregular periods and other perimenopausal symptoms. During the final stages of perimenopause, a woman’s body will produce minimal estrogen. Please note that despite lower levels of estrogen, it’s still possible for women to get pregnant. Menopause officially begins when the ovaries produce so little estrogen that eggs are no longer released. This also causes periods to stop. Menopause is normally diagnosed once you’ve not had a period for a full year.
Symptoms of perimenopause and menopause
Aside from menstruation changes, the symptoms of perimenopause and menopause are generally the same. It should be noted that around the perimenopause and menopausal transition cholesterol levels can increase in women. This is a major reason why postmenopausal women are at an increased risk for heart disease. Ensuring you have your cholesterol levels checked at least once a year should be added to your annual health check list.
Symptoms of perimenopause may include:
irregular periods
heavier or lighter than normal periods
vasomotor symptoms including: hot flashes, night sweats, flushing
increased PMS prior to periods
weight gain
breast tenderness
hair changes
headaches
muscle aches
lack of sex drive
difficulties with concentration
memory fog
urinary tract infections
Symptoms of menopause may include:
With declining estrogen levels, women might start experiencing symptoms of menopause. Some of these can occur while you are still at the perimenopause stage. Symptoms are usually more severe with menopause, especially if it occurs suddenly or over a shorter period of time.
insomnia
vaginal dryness
vasomotor symptoms including: hot flashes, night sweats, flushing
weight gain
depression
anxiety
irritability
loss of libido
mood swings
difficulty concentrating
memory problems
fatigue
dry skin, mouth and eyes
frequent urination
breast tenderness
headaches
painful joints
reduction in bone mass
reduced muscle mass
increased heart rate
hair loss or thinning
facial, neck, chest, and upper back hair growth
When to seek assistance and advice
Some women experience the transition from perimenopause to menopause without the need to seek advice and support, but for many, seeking professional help goes along way to supporting their physical, mental and emotional wellbeing during this transitional period.
While you don’t necessarily have to see a medical professional to obtain a perimenopause or menopause diagnosis, if you are experiencing symptoms that are impacting on your daily life, we encourage you to seek professional advice about ways best to support you. Any abnormal symptoms or concerns should be discussed with your health care professional.
Natural treatments for perimenopause and menopause
There are also things you can do to support your hormones naturally, to ease your symptoms and be more vital.
Eat Whole Foods
Your body needs the right food to support hormone production, it can’t make hormones without the proper building blocks. Consume high quality proteins, good fats and nutrient dense vegetables to provide your body with what it needs. Examples of high quality protein foods include salmon, eggs, spinach, avocado and pumpkin seeds. Avoid large meals, alcohol and limit caffeine to small quantities (and only in the morning).
Sleep
If you experience trouble sleeping, it is crucial to make sleep a top priority every night to support hormone balance. Try to have a consistent sleep/wake schedule, going to bed and waking at the same time. Reduce technology use before bed, having at least an hour or two before bed tech free. Ensure you have comfortable surroundings in the bedroom, this includes a comfortable bed and proper blinds to ensure your room is kept dark while you sleep.
Supplementation
On occasion there is a need to supplement due to a void that can be contributing to a hormone imbalance. Supplements like Magnesium, B Complex, Omega-3s, Vitamin D, Vitex, Progesterone and Oestrogen can help support the body to get it back on track.
Exercise
What can you do if you are struggling with hormone issues and want to stay fit? If you suffer from adrenal or thyroid imbalances, excessive exercise may make things worse instead of better. Start with light exercise (walking, swimming, pilates or yoga) and build from there, remembering to be consistent with your exercise regime, but also flexible in relation to what your body can handle.
What Next
Both perimenopause and menopause are important transitional phases that indicate the end of your reproductive years. While lifestyle adjustments will need to be made, it is a great opportunity to take stock of your health, looking at what changes you can make to improve and support your health, to ensure that you are as vital as possible.
For women experiencing discomfort caused by perimenopause and menopause symptoms who would like advice and support, contact us today about how our Perimenopause and Menopause programs can support you:
Our program uses one of the most comprehensive hormone tests in functional medicine (the DUTCH Test), which offers comprehensive reporting to help assess perimenopausal and menopausal symptoms such as hormone imbalance, fatigue, sleep disturbances, hot flashes, anxiety/depression, weight gain, and mood. The program is designed to balance female hormones, decrease inflammation, balance mind and body, eliminate excess estrogen's, boost progesterone (if required) and support sleep, gut and mood. The program aims to achieve this naturally through diet, exercise, supplementation and bio-identical hormones, by unblocking any traffic jams in the body to return it homeostasis.
The Holland Clinic is experienced in supporting female hormones during perimenopause and menopause.
If you want to feel vital again, book your initial consultation or contact us today by phone / sms +61 423 483 154.
