Premenopause: the stage before perimenopause

Officially, it’s the time from your first period. Premenopause is the stage preceding menopause. Technically, premenopause isn’t a stage of menopause. Not every woman experiences symptoms during premenopause. Usually, the first symptoms develop before the start of perimenopause when oestrogen levels are high relative to progesterone levels (oestrogen dominance).  

Menopause varies greatly from one woman to the next. What symptoms you will have, when they will occur, and how severe they will be cannot be predicted. Some women develop symptoms in their mid-30s, some in their early 40s, while others breeze through menopause with little or no difficulty. Sometimes, especially in younger women, early symptoms of menopause are often mistaken for something else, because many women believe menopause doesn't happen until the age of 50. 

Period symptoms, or premenstrual syndrome (PMS) symptoms, can be quite similar to the symptoms of premenopause, but there are some differences. 

• PMS symptoms: PMS symptoms tend to recur in a predictable pattern: they begin one to two weeks before you get your period and then stop. PMS symptoms may get worse as you get closer to perimenopause due to falling progesterone levels and other hormonal changes. 
• Premenopause symptoms: These symptoms do NOT recur in a predictable pattern but can occur at any time during you menstrual cycle and don’t stop after your period. Premenopause symptoms usually get worse over time. 

Premenopause is the perfect time to take a good look at your lifestyle and health. According to menopause specialist Suzanne Rouhard, paying attention to your health can help to prevent or reduce symptoms during perimenopause, like osteoporosis and loss of muscle mass. Some tips: 

• Pay attention to what you eat: Pack your diet with fruit and vegetables (fibre, vitamins and minerals in fruit can help keep hormones balanced) and protein. Limit your intake of fast carbohydrates and sugars (for more stable blood sugar levels, which is also good for hormonal health). Make sure your diet contains omega-3 (to increase healthy fats in your blood).  
• Do strength training two times a week: As you age, you start to lose muscle mass and bone density. It’s simply a fact of life. You can slow down this process by taking care of your body. Strength training has been proven to increase bone density and keep muscles and joints healthy and strong. This is because the bones are stimulated to produce more bone tissue when they are stressed. Strength training also helps builds muscle and makes joints stronger. The added benefit is that exercise triggers dopamine release. Higher dopamine levels result in better overall mood. 
• Make sleep your number one priority: Sleep is very important for overall health, especially for women in their 30s. Sleep plays a crucial role in all aspects of well-being, including cardiovascular and cognitive functions. According to experts, many women tend to get too little sleep during the week because of their busy lifestyles. See what you can do to improve your sleep quality. 
• Make sure you get plenty of rest: In the years before and during menopause, you are more sensitive to stress. Take breaks, find enjoyable ways to relax and relieve stress (e.g., reading, going for walks, writing or drawing), or try relaxation techniques such as meditation or mindfulness. Your body needs it during this stage of life. 
• Give up smoking and cut back on alcohol: Tobacco and alcohol use during menopause can worsen symptoms and are bad for your health in general.