Perimenopause is the stage in a woman’s life when her body gets ready for menopause, marking the end of her reproductive years. Women going through perimenopause are often unaware of their symptoms. Discover what to expect in perimenopause and learn how to confidently navigate through it.
What to Expect in Perimenopause
Estrogen, the main female hormone, rises and falls in perimenopause. This hormonal movement affects menstrual period and even mood. Women in their 40s experience different symptoms in varying degrees. Here are the most common symptoms of perimenopause:
- Irregular periods. The imbalance in the estrogen level affects the frequency of the monthly period. You may experience shorter, longer periods with heavy flow, and even missed periods.
- Hot flashes. These are feelings of warmth around your face, neck and upper body. This cause red blotches of skin and sweating and occur any time of the day.
- Night sweats. Have you ever woken up in the middle of the night with your shirt drenched in sweat? You may experience night sweats or cold sweats.
- Sleep problems. These are associated with hot flashes and night sweats. You may have trouble falling asleep or getting back to sleep.
- Mood Swings. The low levels of estrogen affect emotions. It is common to experience irritability, anxiety, and changes in mood.
- Vaginal dryness. There is a marked loss in elasticity and lubrication of vaginal tissues, which may cause painful intercourse and vaginal infections.
- Bone loss. The decrease in estrogen affects bone density, which increases the risk of osteoporosis or having fragile bones.
- Weight gain. The changes in hormones may decrease metabolism, which cause weight gain.
- Brain fog. There are cognitive changes that includes difficulty concentrating and forgetfulness.
Other uncommon symptoms include body pain, headaches, hair loss, or change in vision. However, these may also be signs of other underlying conditions. It is best to seek medical attention immediately.
How to Manage My Symptoms
About 5 or 6 years earlier, I had night sweats, hot flashes, sleep problems, and anxiety. I went through a medical procedure to address my heavy bleeding. I was sleep-deprived for years and had intense bouts of anxiety. I looked down on myself for being unchristian because of how I reacted to people and situations.
I didn’t know what I was experiencing because I didn’t know what to expect in perimenopause. Only when I researched did everything make sense. I am still waiting for my doctor to confirm if I have reached menopause, but I still experience a few symptoms.
Let me share some ways you can manage your symptoms without hormone replacement therapy or medications.
- Eat healthy. The decrease in estrogen levels affects bone tissues so calcium-rich foods like milk, yogurt, and dark green vegetables could help lessen the risk of osteoporosis. Including foods rich in omega-3 fatty acids like salmon, tuna, chia seeds, etc. alleviate mood swings and hot flashes. Also include more protein to gain more muscle mass and fiber for a healthy gut.
- Exercise. One benefit of exercise is the release of endorphins, the ‘happy hormones’. Aside from its mental benefits, there are physical benefits to exercise too, which includes overall cardiovascular health. Yoga and stretching exercises help improve mood as well. While strength-training or weight training improves muscle mass.
- Practicing mindfulness. Mindfulness exercises that could help relieve symptoms include spending time outdoors, meditating or praying, listening to music, journaling, breathing exercises, and relaxation techniques.
- Connect with people. Entering a new season can be overwhelming for some women and it is good to share your journey with others. Reconnect with old classmates who are also going through perimenopause.
- Avoid smoking or alcohol intake.
Welcome to the New Season
Menopause signals the end of an era–the reproductive era and the beginning of a new season. For most of us, our children are more independent and discovering themselves and the world on their own. Maybe it’s also time for you to rediscover yourself, mom. It’s time to think about yourself and how you can be a better woman for you to become a better mom.
