Perimenopause is the transitional phase leading to menopause (when periods stop for 12 months). It typically begins in the mid-40s but can start earlier. Hormone levels, especially oestrogen, fluctuate, leading to physical and emotional changes. This phase can last 4–8 years and ends 1 year after your final period (menopause).
2. Common Symptoms
Symptoms vary widely but may include:
- Irregular periods (shorter, longer, heavier, or lighter).
- Hot flashes/night sweats (sudden warmth, flushing).
- Mood swings, anxiety, or irritability.
- Sleep disturbances (insomnia, fatigue).
- Vaginal dryness or discomfort during sex.
- Weight gain (especially around the abdomen).
- Brain fog (memory lapses, poor concentration).
3. Health Optimisation Strategies
Lifestyle Adjustments
- Nutrition:
- Focus on calcium-rich foods (dairy, leafy greens) and vitamin D (sunlight, fatty fish) for bone health.
- Include phytoestrogens (soy, flaxseeds) to ease mild symptoms.
- Limit caffeine, alcohol, and spicy foods (trigger hot flashes).
- Exercise:
- Strength training (prevents muscle loss).
- Weight-bearing exercises (walking, yoga) to protect bones.
- Cardio (30 mins/day) for heart health and mood.
- Stress Management:
- Mindfulness, meditation, or deep-breathing exercises.
- Prioritize sleep (cool room, consistent bedtime).
Medical Support
- Hormone Replacement Therapy (HRT):
- Effective for hot flashes, bone health, and vaginal dryness.
- Discuss risks (e.g., blood clots) and benefits with your doctor.
- Non-Hormonal Medications:
- Antidepressants (e.g., SSRIs) for mood or hot flashes.
- Vaginal moisturizers/lubricants for dryness.
- Supplements:
- Calcium/vitamin D if dietary intake is low.
- Black cohosh or evening primrose oil (evidence mixed—consult a doctor).
Preventive Care
- Bone Density Scan: Screen for osteoporosis risk.
- Cardiovascular Check-Ups: Monitor blood pressure and cholesterol.
- Pelvic Health: Address urinary incontinence with pelvic floor exercises.
5. Sexual Health
- Comfort Tips: Use water-based lubricants or vaginal oestrogen creams.
- Communication: Discuss changes with your partner; intimacy can adapt.
- Libido Support: Explore options with a healthcare provider if interest declines.
Frequently Asked Questions
Q: Is weight gain inevitable?
A: Not necessarily—regular exercise and balanced nutrition help manage weight.
Q: Can I still get pregnant?
A: Yes! Use contraception until 12 months after your last period.
Q: Are natural remedies safe?
A: Some help mild symptoms but always consult your doctor to avoid interactions.
Q: How long will symptoms last?
A: Typically, 4–8 years, but varies. Severe symptoms often improve post-menopause.
eGynaecologist Advice:
- You spend greater part of your life in post reproductive state of peri-menopausal and menopausal age, which makes it very important to optimise your health when you develop symptoms. You must consult gynaecologist to help you with improving your post reproductive health.
- You should prioritize your bone, heart, and mental health and explore HRT and lifestyle changes tailored to your needs in consultation with your gynaecologist.
- You should seek gynaecological consultation when symptoms disrupt daily life (e.g., severe depression, sleep loss).
