If you've found yourself waking up drenched in sweat, forgetting why you walked into a room or suddenly feeling unlike yourself, you're not alone.
Perimenopause is getting more attention than ever, with social media influencers, medical experts and celebrities sharing their experiences. For many, the open dialog is a welcome change; talking about perimenopause helps normalize what can often feel like an isolating and confusing time.
And, while perimenopause can bring physical and emotional changes, it’s important to remember that what you’re experiencing is common and completely normal. In fact, according to the National Library of Medicine, about two million women in the U.S. experience menopause every year. If you’re feeling a little different lately, you’re far from alone.
What is perimenopause?
Perimenopause is the “warm-up” before menopause, when your body’s hormones start to fluctuate. During this time, estrogen and progesterone levels rise and fall, leading to a variety of physical and emotional symptoms.
What’s the difference between perimenopause and menopause?
Perimenopause is the stage when symptoms like hot flashes, mood swings and irregular menstrual cycles first begin to appear. It typically starts about eight to 10 years before menopause. According to Cleveland Clinic, it typically occurs in your mid-40s, though it can begin earlier.
Menopause, on the other hand, is reached when you’ve gone 12 consecutive months without a menstrual cycle. While women reach menopause at different ages, the average age in the U.S. is 52, according to the National Institutes of Health.
Think of perimenopause as the transition and menopause as the milestone. Both are natural stages of life at the end of your reproductive years and the start of a new era of life.
How to tell if you’re experiencing symptoms of perimenopause Hot flashes
Hot flashes are sudden surges of intense heat, often accompanied by flushing and sweating. They’re triggered by fluctuating estrogen levels and typically last one to five minutes.
Irregular periods
A normal result of fluctuating estrogen and progesterone as your ovaries produce fewer eggs, your menstrual cycles can become longer or shorter, flow may be heavier or lighter and you may skip periods altogether.
Mood swings
Sudden mood changes such as irritability and anxiety are caused by fluctuating estrogen, which directly affects mood-regulating brain chemicals like serotonin and dopamine.
Sleep disturbances
Fluctuating hormone levels can affect sleep quality, contributing to difficulty falling asleep or staying asleep.
Night sweats
Night sweats are hot flashes that occur during sleep, triggered by erratic drops in estrogen.
Brain fog
Forgetfulness, trouble concentrating and difficulty finding the right words are common experiences during perimenopause and may be worsened by poor sleep.
Changes in libido and vaginal dryness
Some women also notice shifts in sexual desire or experience vaginal dryness during this transition.
What to do if you’re experiencing symptoms of perimenopause
If you think you're experiencing perimenopause, taking a proactive approach can help you better understand your symptoms and explore options for relief.
Track your symptoms and cycle.
Apps, like Balance and Clue, can be helpful . Consistently log your symptoms and menstrual changes to get a clearer picture of patterns and fluctuations.
Stay connected.
Regular check-ins with your doctor ensure you get expert advice tailored to your needs, including treatment options and symptom management.
Share your experience.
Connecting with others who are going through similar changes can offer emotional support, practical tips and reassurance.
Get lab work done to check hormone levels.
If your doctor suggests testing, lab work can confirm hormone fluctuations and rule out other conditions that may cause similar symptoms.
Rule out other causes.Sometimes symptoms overlap with other conditions. Because perimenopause symptoms can mimic those of thyroid disorders, depression or other health issues, it’s important to connect with your doctor to investigate and address any potential concurrent cause for symptoms.
Ways to support your well-being during perimenopause.
Eat a balanced diet rich in calcium and vitamin D.
These nutrients are essential for bone health and can help reduce the risk of osteoporosis as hormone levels fluctuate during perimenopause.
Stay active.
Regular exercise helps manage mood and keeps bones strong. Physical activity can alleviate symptoms like fatigue and boost your overall energy and well-being.
Practice good sleep habits.
Consistency is key. Going to bed and waking up at the same time every day can help regulate your sleep cycle and improve your sleep quality.
Hydrate and limit caffeine or alcohol.
Staying hydrated and reducing stimulants helps minimize symptoms like hot flashes and night sweats.
Try mindfulness or meditation to combat stress.
Relaxation techniques can help reduce anxiety and emotional swings, making it easier to cope with hormonal changes.
Consult your doctor about options.
Hormone therapy, supplements and more. Your healthcare provider can recommend personalized treatments to address your symptoms and health needs.
Perimenopause isn’t something to fear.
It’s a new chapter and a significant life change, but you don’t have to navigate it alone.
Learning more about what's happening in your body, talking with trusted healthcare professionals and seeking support when you need it can help you approach this stage with confidence.
Perimenopause isn't a pause on your life. With the right information, support and care, it can be an opportunity to better understand your health and prioritize your well-being for the years ahead.