Is your body throwing curveballs at you with some weird changes, like sudden sleep problems, hot flashes or mood swings seemingly from nowhere? These subtle changes can be more than random flukes; they can even be early signs of perimenopause that most women often miss. Let’s uncover these neglected whispers and learn about perimenopause in detail.
What is Perimenopause?
It’s the transition period (to menopause) when the hormones in the body begin their unpredictable dance years before menopause starts officially. It is a gradual decline to your last period that affects several aspects about your life. It is typically near the end of your reproductive years when your body stops making estrogen and progesterone.
Typical Age For Perimenopause To Start
Perimenopause can start anywhere from your mid-30s to mid-50s. It can last for only a few years in some women, while others have this condition for several years.
What Hormonal Changes Occur During Perimenopause?
The most dramatic change during perimenopause is that the hormones estrogen and progesterone start to fluctuate. The hormone estrogen primarily balances the menstrual cycle, whereas progesterone balances the effects of estrogen. When estrogen levels begin to decline, ovulation and periods become irregular. Many times periods may arrive closer than usual and sometimes farther apart, and their length and flow may vary too.
Perimenopause Vs Premenopause
Having learnt about the hormonal rollercoaster of perimenopause, let’s see how it differs from premenopause (a term often used interchangeably, but technically differs from perimenopause).
| Aspect | Premenopause | Perimenopause |
| Definition | The time between your first period and the start of perimenopause. Generally marked by regular menstrual cycles and stable hormone levels. | The transition phase into menopause, marked by hormonal fluctuations. |
| Duration | Extends from puberty until the onset of perimenopause, typically ending in the late 30s to early 50s. | Begins in the mid 30s or as late as mid 50s. |
| Symptoms | No symptoms as the menstrual cycle is regular. | The early signs of perimenopause are irregular periods, hot flashes, night sweats, mood swings, and other symptoms due to hormonal instability. |
| Hormonal Changes | Hormone levels are stable with regular ovulation and menstruation. | Significant hormonal imbalances in the levels of estrogen and progesterone cause unpredictable menstrual cycles & menopausal symptoms. |
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5 Signs You’re Entering Perimenopause**
It is not always easy to identify perimenopause; sometimes, the symptoms can be as subtle and confusing as other conditions. Some key signs that may mean a woman is entering perimenopause include:
1. Irregular Periods: The first sign of perimenopause is irregular menstrual patterns. Your cycle may shorten or lengthen, and the timing can become very unpredictable. The flow may vary too (lighter or heavier than usual) and sometimes you miss a period altogether.
2. Hot Flashes and Night Sweats: The waves of sudden rushes of heat can sneak up on you at any time with intense sweating. This, in turn, leads to night sweats that leave you waking up overheated, disrupting your sleep.
3. Sleep Disturbances: Perimenopause can make it difficult to get quality sleep. A woman may have difficulty falling asleep and staying asleep, wake up frequently, or feel unrefreshed after a full night’s sleep. This may occur due to hormonal fluctuations or night sweats.
4. Vaginal Dryness: When estrogen level falls, vaginal tissues become dry and lose elasticity, making sex very painful. Low levels of estrogen also increase the chance of infections of the urinary tract and vagina.
5. Bone Loss: One of the silent, yet alarming signs of perimenopause is bone loss. As estrogen levels diminish, bones lose density much faster, thereby leading to higher risks of osteoporosis (a condition that makes bones fragile and vulnerable to fractures). Though it is not a visible symptom, taking steps to protect your bone health, such as calcium-rich foods, vitamin D intake, and weight-bearing exercises, is a must.
What Are Periods Like During Perimenopause?
During perimenopause, periods become unpredictable. You may expect:
- Heavier or Lighter bleeding that is irregular.
- The length of your menstrual cycle may become shorter or longer, and periods may even skip for months
- Other symptoms include cramping, bloating, or PMS – premenstrual syndrome due to hormonal imbalances.
How Is Perimenopause Diagnosed?
There is no definitive test to diagnose hormonal imbalances during perimenopause. However a blood test can be helpful in determining if a woman’s hormone levels are imbalanced and explain signs of perimenopause. The blood test measures the levels of follicle-stimulating hormone (FSH), Anti-mullerian hormone (AMH) and luteinising hormone (LH) in the body.
During perimenopause, FSH and LH levels increase due to decreased ovarian function (ability of the ovaries to produce eggs and hormones necessary for reproductive health), which can lead to irregular menstrual cycles and symptoms such as hot flashes and mood changes. AMH, on the other hand, is a reliable biomarker to find the number of eggs left in ovaries and is thus commonly tested for assessing ovarian reserve.
A high level of FSH in the blood, coupled with other symptoms, can indicate that a woman is experiencing hormonal imbalances during perimenopause. A healthcare provider will usually evaluate a woman’s symptoms and medical history in conjunction with the blood test results to make a diagnosis.
When To See A Doctor?
Even though changes in your periods are normal during perimenopause, you should see your doctor if:
- your bleeding is unusually heavy or lasts longer than usual
- you experience bleeding after not having a period for over a year
- you have bleeding after sexual intercourse
- you have a history of polycystic ovarian syndrome (PCOS)
- you are overweight or obese.
Now that we’ve learned all about perimenopause, let’s explore some practical tips to manage its symptoms.
Tips To Manage Perimenopausal Symptoms
It is always advised to consult a doctor if you experience any of the signs of perimenopause. However, one can also take the listed steps to control them:
Exercise Regularly
Research shows that exercise can help relieve symptoms such as hot flashes, mood swings, and sleep disturbances in perimenopausal women.
A study published in the Journal of Women’s Health found that women who engaged in moderate to vigorous exercise for at least 150 minutes per week had fewer hot flashes and better sleep quality than those who did not exercise. Thus, incorporating regular exercise into your daily routine is a powerful and effective approach towards managing perimenopause symptoms. Additionally, exercise also helps maintain bone density, which tends to decline during perimenopause.
Eat A Balanced Diet
A healthy diet can also help manage perimenopausal symptoms. Eating a balanced diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats can help reduce the risk of heart disease, which increases after menopause. Certain foods such as soy products, flaxseed, and legumes contain phytoestrogens, which may further help alleviate hot flashes and vaginal dryness.
Try Herbal Remedies
Throughout history, herbal remedies have played a significant role in managing perimenopause symptoms naturally. The efficacy of these herbs have also been in many scientific research.
For example, Black cohosh is one of the most popular herbs used for menopause and has shown promising results in reducing hot flashes and night sweats, as demonstrated in several studies. Another herb, red clover, contains phytoestrogens that have been found to improve vaginal dryness and enhance bone density in perimenopausal women. Additional herbs like kudzu, licorice, and dong quai have also undergone research to explore their potential benefits in managing perimenopausal symptoms.
However, it’s important to note that the FDA does not regulate herbal remedies, and it’s thus essential to talk to a healthcare professional before starting any new herbal treatment, especially if you have underlying medical conditions.
Practice Stress-Reducing Techniques
Stress can worsen perimenopausal symptoms such as hot flashes and mood swings. Practicing relaxation techniques such as yoga, meditation, and deep breathing can help reduce stress, while also improving the overall well-being of women going through menopausal transition. According to a study in the Journal of Women’s Health, mindfulness-based stress reduction (MBSR), is an evidence-based program that combines mindfulness meditation, yoga, and body awareness techniques. This has been shown to improve the quality of life, reduce stress, and alleviate anxiety in perimenopausal women.
Get Enough Sleep
Sleep disturbances are common during the perimenopausal phase, and they can greatly impact mood swings, irritability, and fatigue experienced by women. Thus, managing perimenopause symptoms is crucial, and incorporating good sleep hygiene practices into daily routines is essential. This includes avoiding caffeine and alcohol consumption before bedtime, establishing a consistent sleep schedule, and creating a serene sleep environment. It is also recommended to minimise short daytime naps to preserve uninterrupted nighttime sleep.
Conclusion
Menopause is a sure part of a woman’s life. And perimenopause is your body’s way of helping you prepare for this inevitability. So, if you’re experiencing signs of perimenopause and think you may be entering this phase, don’t just rely on what others say. Instead, order LifeCell’s at-home Perimenopause test kit. It measures 3 hormone levels: AMH, TSH & fT4, which helps you understand the cause of your symptoms. Not just that, this test can also help predict the timeline for your final menstrual cycle. Thus, giving you the much-needed reassurance that you otherwise seek from your ‘well-meaning’ friends!
FAQs
Can I Get Pregnant If I Am Perimenopausal?
Yes, pregnancy is still possible during perimenopause, as ovulation can occur irregularly.
What Makes Perimenopause Worse?
Stress, lack of sleep, caffeine, and a high-sugar diet can make perimenopause symptoms like heat waves more intense.
Are There Any Health Risks Associated With Perimenopause?
Yes, perimenopause increases the risk of osteoporosis, heart disease, and bone loss due to lower estrogen levels.
What Is The Earliest Age For Perimenopause?
Perimenopause typically starts from your mid-30s to mid-50s.
What Happens To The Body And Mind When Perimenopause Starts?
The body may experience hormone fluctuations, leading to mood swings, hot flashes, and changes in sleep and energy levels.
What Not To Do During Perimenopause?
Avoid high-stress situations, skipping sleep, and intake of excessive caffeine or alcohol, as these can worsen symptoms.
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