Perimenopause marks the onset of menopause. This phase typically begins when your menstrual cycle starts to change. Symptoms such as hot flushes, night sweats, and vaginal dryness can also be early indicators. Occasionally, you may notice these symptoms even before any changes in your cycle occur.
I forget things, feel restless, have low energy, and sometimes hear a ringing in my ears. Now that I know it’s part of this phase, it explains a lot.
Perimenopause is the initial stage of menopause during which the body prepares for the final menstrual period (menopause). The term literally means "around menopause." The age at which this phase begins varies from woman to woman, but experts suggest it typically starts around the age of 45. If you are under 40 and suspect you may be in perimenopause, consult your doctor.
On average, this phase lasts five to seven years, but it can vary. For some women, it lasts only a few months, while for others, it may extend up to ten years.
Perimenopause officially begins when noticeable changes occur in your menstrual cycle and ends with your last period (menopause). Before perimenopause, you are in the premenopause phase. During premenopause, your cycle remains regular, but in the late premenopause stage, subtle hormonal changes may occur, leading to vague symptoms such as restless sleep or irritability.
During perimenopause, your hormonal balance undergoes significant shifts. In addition to the decline in progesterone (which begins during premenopause), oestrogen levels also start to fluctuate significantly, with an overall downward trend.
Typically, progesterone levels drop faster than oestrogen levels during perimenopause, leaving oestrogen relatively high in comparison. This can result in oestrogen dominance, which is responsible for many symptoms.
As you approach menopause, your periods become less frequent. Eventually, oestrogen production follows the same declining pattern as progesterone, decreasing until the ovaries stop producing both hormones.
If your period has been absent for a year, you can retroactively determine that you reached menopause one year ago. After this, your body enters postmenopause. During postmenopause, the ovaries no longer produce progesterone and oestrogen, and your hormone levels remain consistently low.
The initial symptoms of menopause are usually mild and become more pronounced as you progress through perimenopause. A changing menstrual cycle is the first clear sign that you are in perimenopause. Hot flushes and vaginal dryness are also common indicators. If you experience other subtle symptoms but your cycle has not yet changed, you are likely still in premenopause.
Symptoms you may experience during perimenopause:
On average, menstruation stops around the age of 51. The day of your last period is referred to as menopause. Postmenopause begins after this. You can tell postmenopause is approaching as your periods become increasingly infrequent in the years leading up to menopause.
Personalised product advice for your menopause symptoms
What can you do if you experience symptoms during perimenopause? And where should you start if you need extra support?
As you age and oestrogen levels decline, the risk of osteoporosis, joint and muscle pain (and osteoarthritis), and cardiovascular disease increases. Leading a healthy lifestyle can help reduce these risks. Studies also show that healthy eating and a balanced lifestyle can influence the symptoms you experience during menopause.
This makes it important to evaluate your diet and lifestyle during perimenopause and make adjustments where necessary. Specialists often say: "Up to age 40, your body takes care of you; after that, you need to take care of your body."
Focus on healthy eating (daily fresh vegetables and fruits, sufficient fibre, healthy fats, proteins, and complex carbohydrates), regular exercise (at least 30 minutes a day and strength training twice a week), adequate relaxation (you simply need it more during this phase), and good sleep (as it affects your overall well-being).
At the moment, many women going through menopause are, in my opinion, under-treated. And that’s a shame because there’s so much that can be done.
Sometimes, additional support is needed. Hormone therapy can help stabilise hormonal fluctuations, often reducing symptoms. If you cannot or do not want to use hormones, there are also hormone-free treatments available to address menopause symptoms.
Vitamins and minerals can contribute to a healthy hormonal balance. Although scientific evidence for these claims is still limited, supplements can provide support in cases of deficiencies or specific symptoms. Many hormone therapists recommend supplements such as vitamin D, omega-3, magnesium, and a comprehensive vitamin and mineral complex.
You can also provide targeted support for your body. For example, consider Ultimate Calm for sleep issues, alpha-lipoic acid for weight gain and low energy, or a natural herbal blend specifically designed for women with hormonal symptoms.
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