Perimenopause is a natural transition in every woman’s life, but it can also be a challenging one. It marks the period before menopause when a woman’s body undergoes significant hormonal changes as it prepares for the end of menstruation. These changes can bring about various physical and emotional symptoms, with the right approach it is possible to stay energised and healthy during this time.
In this article we’ll break down what perimenopause is, explore common symptoms and provide practical advice on managing them, maintaining energy levels and staying physically active during this transformative phase.
What is Perimenopause?
Perimenopause is the stage in a woman’s life that leads up to menopause. It typically begins in your 40s but can start earlier or later for some women. This phase can last anywhere from a few months to several years. Perimenopause takes place as your ovaries start to run out of eggs and gradually produce less estrogen and progesterone leading to changes in menstrual cycles and a range of physical and emotional symptoms.
Unlike menopause which is defined as the complete cessation of menstrual cycles for 12 consecutive months, perimenopause is a time of fluctuation. Women may experience irregular periods, hot flashes, mood swings, sleep disturbances and more. Although these changes are a normal part of aging, they can still have a significant impact on a woman’s energy levels and overall well-being.
Managing Common Perimenopause Symptoms
Perimenopause can bring a wide variety of symptoms, but the good news is that most of them can be managed with lifestyle adjustments, self-care practices and medical intervention when necessary. Let’s look at some of the most common symptoms and ways to manage them:
1. Hot Flashes and Night Sweats
Hot flashes and night sweats are among the most common and disruptive symptoms of perimenopause. These sudden surges of heat can cause sweating, rapid heart rate and discomfort. They often occur at night, disturbing sleep and affecting energy levels during the day.
Tips for managing hot flashes and night sweats:
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Dress in layers: Wearing breathable clothing and dressing in layers allows you to adjust your outfit according to temperature fluctuations.
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Avoid triggers: Common triggers for hot flashes include caffeine, alcohol, spicy foods and stress. Pay attention to what might exacerbate your symptoms and try to limit these.
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Practice relaxation techniques: Mindfulness, deep breathing or meditation can help reduce stress, which is often a trigger for hot flashes.
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Keep your bedroom cool: A fan, cooling pillow or air conditioning can make a big difference in managing night sweats.
2. Sleep Disruptions
Hormonal fluctuations can also lead to insomnia or disrupted sleep patterns, which may contribute to daytime fatigue and irritability.
Tips for improving sleep quality:
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Establish a bedtime routine: Go to bed and wake up at the same time every day to regulate your body’s internal clock.
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Limit screen time before bed: The blue light from screens can interfere with your ability to fall asleep so try to wind down without electronic devices.
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Create a sleep-friendly environment: Make your bedroom quiet, dark and comfortable to promote better sleep. Consider using earplugs or a white noise machine if noise is an issue.
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Limit caffeine and alcohol: These substances can interfere with sleep, especially when consumed later in the day.
3. Mood Swings and Irritability
Fluctuating hormone levels during perimenopause can lead to mood swings, irritability, anxiety or even depression. These emotional changes can be challenging but there are ways to manage them.
Tips for managing mood swings:
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Exercise regularly: Physical activity boosts the production of endorphins which are the body’s natural mood elevators.
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Practice mindfulness: Meditation, yoga or deep-breathing exercises can help reduce stress and promote a sense of calm.
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Talk to a therapist: If mood swings are particularly intense or affecting your quality of life, speaking with a mental health professional can be very helpful.
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Social support: Stay connected with family, friends or support groups. Talking about what you’re experiencing with others can help reduce feelings of isolation and provide emotional support.
4. Weight Gain and Metabolism Changes
During perimenopause, many women notice changes in their metabolism which can lead to weight gain, particularly around the abdomen. The decrease in oestrogen and progesterone can alter fat distribution, making it more challenging to maintain a healthy weight.
Tips for managing weight gain:
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Focus on balanced nutrition: Eating a diet rich in whole foods, such as fruits, vegetables, lean proteins and whole grains can help you manage weight. Avoid processed foods, excess sugar and refined carbs.
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Stay hydrated: Drinking plenty of water throughout the day can help with digestion, metabolism and overall well-being.
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Avoid fad diets: Rather than cutting calories drastically or jumping into extreme diets, aim for steady and sustainable changes to your eating habits.
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Track your progress: Consider keeping a food and exercise journal to monitor your eating habits and physical activity, which can help you stay accountable.
Maintaining Energy Levels During Perimenopause
Perimenopause can be a time of fatigue and low energy, but you can take steps to maintain and even boost your energy levels.
Tips for staying energised:
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Eat small, frequent meals. Instead of large meals, try eating smaller meals throughout the day. This helps maintain energy levels and can prevent blood sugar crashes.
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Incorporate more protein. Eating adequate protein at every meal can help sustain energy and keep you feeling full longer.
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Take short naps. If you’re feeling fatigued, a 20-minute power nap can work wonders to recharge your energy without interfering with nighttime sleep.
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Balance rest with activity. While it’s important to rest, being too sedentary can make you feel more sluggish. Incorporating movement into your day, even if it’s just a walk around the block it can help keep your energy levels up.
Staying Physically Active Through Perimenopause
Regular physical activity is one of the most effective ways to manage perimenopause symptoms, improve mood and maintain energy levels. Exercise can help with weight management, reduce stress and combat the effects of hormone fluctuations.
Tips for staying active during perimenopause:
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Focus on strength training. Strengthening exercises such as weightlifting or bodyweight exercises help combat muscle loss which naturally occurs as we age. They also support bone health which can be affected by decreasing estrogen levels.
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Cardiovascular exercise. Engaging in activities like walking, cycling, swimming or dancing can improve cardiovascular health and stamina while boosting mood and energy.
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Flexibility and balance. Incorporating yoga, Pilates or stretching routines into your weekly schedule can improve flexibility, reduce stress and enhance mental clarity.
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Start slow. If you’re new to exercise, start slowly and gradually increase the intensity. It’s important to listen to your body and avoid overexertion.
Embracing Perimenopause with Confidence
Perimenopause is a time of change, but it doesn’t have to be a time of discomfort and frustration. By staying informed about the symptoms, managing them through lifestyle changes and maintaining an active and healthy routine, you can navigate this phase with energy and confidence. Remember, every woman’s experience of perimenopause is unique, so it is important to listen to your body, seek support when needed and prioritise your overall well-being.
With the right mindset and tools, you can embrace this next chapter of life as an opportunity to focus on self-care, health and empowerment. At Pharmacy 4 Less our friendly teams are ready to help you with recommendations on products to help you through perimenopause. From not sleeping, needing more energy or managing mood swings to preventing weight gain, we are here to help navigate you through this stage of life. Visit us in store today!
This article is a part of the Autumn Edition of Healthy You e-magazine. Click here to view the full magazine.