Are you going through the perimenopause?

What is perimenopause?

Perimenopause means 'around the time of menopause' and refers to the time during which your body makes the natural transition to menopause.

Many of the changes you experience during perimenopause are a result of decreasing oestrogen.

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Salud de la mujer

The truth about HRT

Hormone replacement therapy (HRT) is effective in relieving the symptoms of menopause but has been beset with issues over safety, side-effects and misinformation. We examine the latest thinking on HRT and offer an insight into patient experience, separating fact from fiction.

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Menopausia

La menopausia es el momento en que los ovarios dejan de producir óvulos cada mes, es decir, 12 meses después de la última menstruación. La perimenopausia es el momento en que los periodos son menos regulares y se dice que estás en la posmenopausia cuando tu último periodo fue hace más de 12 meses, y esto no se debe a que tus periodos hayan cesado por otra razón, como el uso de un anticonceptivo que interrumpe tus periodos.

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Symptoms of perimenopause

Most women will experience some form of perimenopausal symptoms before the menopause.

Dr Harpreet Brar, a gynaecologist based in Atlanta, USA recommends keeping a record of the symptoms related to menopause. She suggests documenting changes to your periods and any other troubling symptoms you are experiencing. This will help your doctor develop an individualised treatment plan.

Perimenopausal symptoms can include:

Periodos irregulares

When you have a normal period, the levels of oestrogen and progesterone increase and decrease in a regular pattern. But during perimenopause, your hormone levels are all over the place. As a result, you may have irregular bleeding or spotting.

Some months, your period may be longer and heavier. Other months, it may be shorter and lighter. The number of days between periods may increase or decrease, and you may begin to skip periods.

Sofocos

Hot flushes are one of the most common symptoms of perimenopause. According to Brar, they are characterised as a sudden onset of heat and warmth beginning in the chest and face. They are often accompanied by sweating and last around 2 to 4 minutes. Hot flushes can occur daily or even hourly.

Sudores nocturnos

You may wake up several times each night drenched with sweat and need to change your bed clothes and bed linen. This is known as night sweats.

Cambios de humor

Mood swings, irritability or increased chance of depression may happen during perimenopause.

Cambios en el sueño

Problems with your sleep during perimenopause can be exacerbated by hot flushes, night sweats, and other uncomfortable symptoms.

Sequedad vaginal y cambios en la función sexual

Problems with vaginal dryness and having sex are another common complaint in perimenopausal women. This may cause a drop in your hormone levels leading to a reduced or absent sex drive - your libido. This can also be related to low testosterone levels in your body.

Aumento de peso

Fluctuating oestrogen levels may be at least partly to blame for the extra weight that tends to appear out of nowhere, particularly around your midsection.

Dolores de cabeza

Headaches and migraines can get worse as hormones fluctuate.

Una cabeza borrosa

Focus and concentration can become worse during this transition and may give you 'brain fog'.

Dolor articular

Low levels of oestrogen can lead to many of your joints feeling stiff and aching.

How to manage perimenopausal symptoms

At some point, you will experience symptoms related to perimenopause. While you cannot control whether or not your body goes through these changes, you can find ways to manage the symptoms.

1. Move your body

Staying active and eating healthy foods are beneficial for every phase of perimenopause. Aim for at least 30 minutes each day - five days a week - of aerobic and strength training exercise. This will also help reduce your chance of developing osteoporosis that comes with the menopause.

2. Make healthy food choices

Nutrition from whole foods - quality protein, vegetables, fruits, complex carbohydrates, and good fats - will help keep blood sugars level. Eliminating or reducing alcohol, caffeine, and sugar may also help reduce symptoms. This can help stabilise moods and fight fatigue, belly bloat, and weight gain. Ideally, tailor your diet to relieve your symptoms.

3. Medications to try

Some doctors use medicine to treat symptoms. This includes hormone replacement therapy (HRT), vaginal oestrogen, and antidepressants.

In addition to the general tips listed above, the following tips can help manage specific symptoms:

4. Alleviate hot flushes

You can try to manage hot flushes on a day-to-day basis by dressing in loose-fitting layers, using a personal fan, and avoiding triggers such as spicy foods.

Moderate to severe symptoms may require a course of treatment.

5. Sleep better

Treating hot flushes can help alleviate some of these sleep disturbances. But practice good sleep hygiene and techniques.

6. Use lube

Brar recommends using personal lubricants, but she also notes that these issues often require oestrogen therapy, which is usually limited to vaginal oestrogen replacement.

How long does perimenopause last?

If you are experiencing menopausal symptoms - but still having periods - then you may be perimenopausal. You can expect to go through this premenopausal stage for around four years - however, some women can experience anything from a few months to 10 years of symptoms. Perimenopause ends when a woman has gone 12 consecutive months without a menstrual period.

Brar says: "Most women begin to experience the symptoms of perimenopause in their mid 40s, with the average age being 47."

The average age of the menopause is 51 years. However, perimenopause or menopausal transition occurs in the years before your periods stop.

Perimenopause is a natural life transition that many women go through. Some who experience milder symptoms may be able to manage any discomfort on their own. But if you find that you are unable to get relief, it may be time to visit your doctor to talk about other options.