Perimenopause is sometimes called the menopausal transition, a series of changes in your body that lead to menopause, according to the Office on Women’s Health. For most women, it begins between the ages of 45 and 55. The transition can last from seven to 14 years, and menopause marks one year after your last menstrual period. During this time, it is very important to prioritize your health.
What Happens During Perimenopause?
Perimenopause affects every woman differently. Estrogen levels decrease during this time, leading to symptoms that include:
- Irregular periods: The first sign for many women is changes in menstrual cycles. Your periods may no longer occur regularly, they may be shorter or longer than usual, or you may bleed more or less than before.
- Hot flashes: Changing hormone levels can cause hot flashes, a sudden strong feeling of heat in your upper body or throughout your entire body. Hot flashes can be mild or intense, causing sweating, flushing of your skin and chills.
- Sleep problems: Some women experience insomnia, night sweats and other issues that prevent them from getting the rest they need.
- Bladder control problems: You might experience bladder leakage when sneezing or laughing or have a sudden urge to urinate.
- Vaginal dryness: A drop in estrogen levels can cause tissue in your vagina to become dry and irritated, leading to itchiness and painful intercourse.
- Mood changes: Some women experience mood swings and become more easily agitated during this time.
- Weight gain and changes in body shape: Hormonal changes during perimenopause and menopause can lead to weight gain and changes in the way your body stores fat. Many women gain weight in the abdominal area. Other factors can contribute to weight gain, such as unhealthy eating habits and lack of exercise due to insufficient sleep and mood changes.
Some women also experience other symptoms, such as achiness, headaches or heart palpitations.
Taking Care of Yourself During Perimenopause
Practicing healthy habits during perimenopause can help you feel better as your body goes through the transition and reduce your risk for certain problems after menopause.
According to the Journal of Midlife Health, women who are overweight or obese may experience more severe menopausal symptoms than those who are at a healthy weight. What’s more, additional body fat around the waist raises your risk for metabolic syndrome, which can lead to heart disease, stroke, diabetes and other serious conditions. Low levels of estrogen and progesterone after menopause raise these risks even more. Being overweight after menopause can also make you more likely to develop osteoporosis and certain cancers.
Here are some of the best ways to manage menopausal symptoms and protect your health as you approach menopause and beyond:
Lose weight or maintain a healthy weight.
While this can become more difficult for many women as they get older, shedding excess pounds is one of the most important things you can do for your health during perimenopause. As hormone levels drop, muscle mass decreases, which means you need fewer calories than you did before. Reducing your calorie intake, eating a healthy diet that limits salt, sugar and processed foods, and getting at least 150 minutes of moderate physical activity per week can all promote weight loss and heart health.
Eat plenty of calcium and iron.
You can strengthen your bones by choosing calcium-rich foods every day, such as Greek yogurt, low-fat cheese, nuts, seeds, green leafy vegetables and beans. Foods high in iron, including whole-grain cereal, lean meat, eggs and spinach, can help relieve symptoms such as hot flashes, sleep disturbances, heart palpitations and mood.
Don’t smoke.
In addition to raising your risk for cancer and heart disease, smoking can reduce bone strength.
Talk to your doctor about dietary supplements.
Some women benefit from taking supplements for vitamins B12 and B6, calcium, and vitamin D.
Talk to your doctor about menopausal non-hormonal and hormonal therapies.
If hot flashes, decreased libido, vaginal dryness, painful intercourse or other severe symptoms interrupt your daily life, you might be a candidate for a treatment that can be tailored to your specific symptoms. When non-hormonal options fail, hormone therapy may be recommended for you. Usually taken in pill form, this treatment replaces some of the estrogen and progesterone that your ovaries no longer produce, helping to relieve menopausal symptoms. Some types are also available as vaginal creams or rings, skin creams or gels or skin patches.
Menopausal hormone therapy is not appropriate for everyone. Side effects can include bleeding, bloating, headaches and nausea. It can also raise your risk for certain health conditions, such as blood clots, heart attack and stroke, breast cancer and gallbladder disease. Women who take it should use the lowest dose needed for the shortest time possible. Your health care provider will help you decide if hormone therapy is right for you.
More to Read
- Calcium Supplements for Osteoporosis
- How to Cope with Menopause Sleep Problems
- Prioritizing Women’s Health
- Women and Heart Health: How to Reduce Your Heart Disease Risk
Medically reviewed by Carmen Farrior, MD
