Let’s talk about something that most women will experience, but don’t always feel comfortable discussing: menopause and perimenopause. Whether you’re starting to notice irregular periods or you’ve officially reached menopause, understanding what’s happening in your body can make the whole transition feel a lot less mysterious - and a lot more manageable.

What is Menopause and Perimenopause?

Defining the Transition

Menopause is a completely natural stage of life that marks the end of your reproductive years. You’re considered to have reached menopause after going 12 consecutive months without a menstrual period- this is your final menstrual period. Certain factors, such as hormonal changes and individual health circumstances, can influence the onset of perimenopause.

Before that happens, there’s perimenopause, the phase where your hormone levels begin to shift. This can start in your mid-30s (yep, really!) or later into your mid-50s, and it can last anywhere from a couple of years to nearly a decade.

During early perimenopause, your menstrual cycle might still seem “normal,” even though your hormones are already beginning to fluctuate. And yes- pregnancy is still possible during this time.

Hormonal Changes and Symptoms

What’s Going On With Your Hormones?

The rollercoaster of perimenopausal symptoms is mainly due to declining estrogen levels, which impact everything from your mood to your body temperature.

Here’s a quick breakdown:

Estrogen and progesterone start to fluctuate.
FSH (follicle-stimulating hormone) tells your ovaries to produce estrogen.
LH (luteinizing hormone) helps trigger ovulation.
When these don’t follow their usual rhythm, it leads to hormonal changes and bothersome symptoms.

These hormonal fluctuations are responsible for hot flashes, mood swings, sleep problems, and even vaginal dryness.

woman in bed, covering her face, experiencing night sweats and hot flashes suggesting menopause

Physical and Cognitive Symptoms

What You Might Notice (and Why)

For perimenopausal women, the symptoms can show up in lots of different ways. Some are physical, others cognitive—and some are both. These physical changes are often driven by fluctuating levels of estrogen.

Common perimenopause symptoms include:

Hot flashes or hot flushes that range from a quick warm-up to severe hot flashes that leave you drenched.
Night sweats that interrupt your sleep and your peace.
Brain fog, forgetfulness, and difficulty concentrating.
Weight gain that feels sudden and stubborn.
Changes in menstrual flow, cycle length, and even abnormal bleeding or heavy bleeding.
Vaginal dryness, discomfort, and even vaginal infections due to lower estrogen levels.
Mood symptoms like anxiety or irritability that can pop up out of nowhere.

two women holding each others hand to show support and active listening when talking about problems experienced due to menopause

Psychological and Emotional Impact

Perimenopause can have a significant psychological and emotional impact on women. The hormonal fluctuations and physical symptoms can lead to mood swings, anxiety, and even depression. Many women experience feelings of sadness, irritability, and frustration, which can affect their daily life and relationships. These emotional changes are a natural part of the perimenopausal journey, but they can be challenging to navigate.

Navigating Emotional Changes

It’s essential for women to acknowledge and address these emotional changes. Here are some tips to help navigate the emotional impact of perimenopause:

Practice self-care: Engage in relaxing activities, such as yoga, meditation, or deep breathing exercises, to help manage stress and anxiety.
Seek support: Talk to friends, family, or a therapist about your feelings and emotions. Sharing your experiences can provide relief and understanding.
Stay connected: Maintain social connections and relationships to help alleviate feelings of loneliness and isolation. Social support is crucial during this transitional period.
Prioritize sleep: Aim for 7-8 hours of sleep per night to help regulate mood and reduce symptoms of anxiety and depression. A good night’s sleep can make a significant difference in how you feel.

Managing Menopausal Symptoms

Before diving into treatment options, making small lifestyle changes can really help.

Diet and Nutrition

A healthy diet and nutrition play a crucial role in managing perimenopausal symptoms. Here are some dietary recommendations to help you feel your best:

Eat a balanced diet: Focus on whole, unprocessed foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. A balanced diet supports overall health and can help manage symptoms.
Include omega-3 rich foods: Omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts, can help reduce inflammation and alleviate symptoms of depression and anxiety.
Stay hydrated: Drink plenty of water throughout the day to help regulate body temperature and reduce hot flashes. Proper hydration is essential for overall well-being.
Limit processed foods: Avoid foods high in sugar, salt, and unhealthy fats, which can exacerbate symptoms of perimenopause. Opt for nutrient-dense foods that support hormonal balance.

women in a group doing yoga to manage menopausal symptoms and to keep healthy

Exercise and Physical Activity

Regular exercise and physical activity can help alleviate symptoms of perimenopause, improve mood, and reduce the risk of chronic diseases. Here are some exercise recommendations:

Engage in weight-bearing exercises: Activities such as walking, running, and weightlifting can help maintain bone density and reduce the risk of osteoporosis.
Practice relaxation techniques: Yoga, tai chi, and other relaxation techniques can help reduce stress and anxiety. These activities promote mental and physical well-being.
Aim for 30 minutes of moderate-intensity exercise: Engage in physical activity, such as brisk walking, cycling, or swimming, for at least 30 minutes per day. Regular exercise can improve mood and overall health.
Incorporate strength training: Resistance exercises can help maintain muscle mass and bone density. Strength training is essential for maintaining physical strength and reducing the risk of injury.

Treatment Options

When Lifestyle Isn’t Enough

“For some women, their symptoms need more than just green smoothies and yoga mats.”

Common treatment options for bothersome menopause symptoms include:

Hormone replacement therapy (HRT), which replaces the estrogen and progesterone your body makes less of.
Estrogen therapy can help relieve vaginal dryness and reduce your increased risk of osteoporosis.
Birth control and hormonal contraception can stabilize your menstrual cycle during late perimenopause.
Other treatments like certain medications, herbal supplements, or acupuncture may help with hot flashes, mood changes, and more.

Just remember, not all hormonal treatment options are right for everyone especially if you’ve had a cancer treatment, blood clots, or certain health conditions.

Alternative and Complementary Therapies

Alternative and complementary therapies can help alleviate symptoms of perimenopause. Here are some options to consider:

Acupuncture: This traditional Chinese medicine technique involves inserting thin needles into specific points on the body to stimulate healing and relaxation. Acupuncture can help manage symptoms like hot flashes and anxiety.
Herbal supplements: Certain herbs, such as black cohosh and red clover, may help alleviate symptoms of hot flashes and night sweats. Always consult with a healthcare provider before starting any new supplements.
Mind-body therapies: Techniques such as meditation, yoga, and deep breathing exercises can help reduce stress and anxiety. These practices promote a sense of calm and well-being.

Working with a Healthcare Provider

You Don’t Have to Do This Alone

Your healthcare provider is your go-to person for making sense of all this. Whether you’re managing early menopause or navigating the chaos of irregular bleeding, they can help you:

Understand how your hormone levels are changing.
Decide if hormone therapy or another option is right for you.
Monitor your overall health with regular screenings and check-ups.
Talk openly about bothersome symptoms and how they impact your daily life.

A little communication goes a long way in managing this menopausal transition.

Creating a Personalized Menopause Plan

A Plan That Actually Works for You

Every woman’s experience is unique, so your menopause plan should be too.

Your personalized menopause plan might include:

Tracking your menstrual period, cycle length, and symptoms.
Making lifestyle changes that support hormonal balance.
Choosing the right treatment options for your body and goals.
Prioritizing self-care whether that’s regular walks, therapy, or just getting more sleep.

Having a plan in place can make a huge difference in how you feel physically, mentally, and emotionally.

Final Thoughts

The truth? Menopause and perimenopause aren’t something a woman should dread-they’re something to understand. With the right knowledge, support, and a little self-kindness, you can manage your perimenopausal symptoms and come through the other side feeling empowered.

So whether you’re noticing irregular periods, battling night sweats, or just feeling a little off, know that there are solutions-and you’re not alone.

Your body’s changing, yes - but that doesn’t mean you have to suffer through it. You’ve got options, you’ve got support, and most importantly -you’ve got this.

Understanding Menopause and Perimenopause: Symptoms and Solutions