Common Symptoms of Perimenopause and How to Manage Them

Are you feeling hot flashes or mood swings lately? If you’re in your 40s or early 50s, you’re probably experiencing perimenopause, the transitional phase leading to menopause. During this period, your body undergoes hormonal changes that bring various symptoms, affecting your physical and emotional well-being.

This blog will discuss the common symptoms of perimenopause and tips to help you better manage this transitional period.

Understanding Perimenopause

What Is Perimenopause?

Perimenopause is a natural stage where your body slowly produces less estrogen, eventually leading to menopause. This change affects your menstrual cycle and can cause hot flashes, mood swings, and other symptoms. Your fertility also decreases during this time, making it harder to get pregnant.

You usually start perimenopause in your 40s, but some women begin even earlier than that. This phase typically lasts about 4 to 8 years. After that, you reach menopause, where your periods stop entirely, and your fertility decreases even more. 

Hormonal Changes During Perimenopause

You experience significant hormonal fluctuations during perimenopause, particularly a decrease in estrogen and progesterone. As your ovaries produce fewer hormones, your menstrual cycles become irregular and unpredictable. This natural decline signals that you’re moving toward menopause.

Low estrogen and progesterone can also cause hot flashes or night sweats, vaginal dryness, and changes in sleep and mood. These might lead to increased irritability, anxiety, and mood swings, making this transition challenging for you.

Common Symptoms of Perimenopause

Hot Flashes and Night Sweats

Hot flashes refer to sudden heat sensations that cause sweating, a rapid heartbeat, and flushing. Chills often follow. Night sweats, the nocturnal version of hot flashes, disrupt sleep and leave you feeling fatigued. 

Irregular Periods

Low levels of estrogen from perimenopause can affect your menstruation. You may experience lighter, heavier, more frequent, or less frequent periods. These changes are often regarded as one of the first signs of perimenopause.

Mood Swings and Irritability

Hormonal changes during perimenopause can cause mood swings, irritability, and feelings of anxiety or depression. These emotional symptoms can be pretty challenging. Coping techniques and seeking emotional support will help you manage these symptoms more effectively.

Sleep Disturbances

Due to hormonal changes and night sweats, you may find it hard to fall or stay asleep during perimenopause. These sleep problems affect how you feel and how well you function during the day, causing tiredness, mood swings, and trouble concentrating.

Weight Gain and Slowed Metabolism

Many women put on weight during perimenopause, especially abdominal fat, due to hormonal changes and a slower metabolism. Weight gain can be challenging to manage. Dietary changes and staying physically active can help you cope with these changes better.

Vaginal Dryness and Discomfort

Decreased estrogen levels cause vaginal dryness, itching, and discomfort, especially during intercourse. This dryness makes sex uncomfortable and affects your sexual health. It can also impact your sex life and intimacy with your partner.

Memory Problems and Cognitive Changes

During perimenopause, you might experience “brain fog,” forgetfulness, or trouble concentrating. These cognitive challenges often feel upsetting but usually improve over time.

How to Manage Perimenopause Symptoms

Lifestyle Modifications

To manage perimenopause symptoms, eat a healthy diet and exercise regularly. Drink plenty of water to stay hydrated. Meditation, yoga, deep breathing, and other stress-reducing exercises can boost your mood. These steps can help with weight gain and improve general wellness.

Hormone Replacement Therapy

Hormone replacement therapy eases severe perimenopausal symptoms. It balances out hormonal changes during perimenopause, helping alleviate hot flashes, vaginal dryness, and other related symptoms. However, HRT carries risks, so consult a healthcare provider to discuss risk factors and determine if it suits your health plan. 

Natural Remedies and Supplements

Natural remedies and supplements offer a safe way to manage perimenopausal symptoms. Popular options like black cohosh, evening primrose oil, and soy products might ease hot flashes and vaginal dryness.

Talk to your healthcare provider before starting new supplements. They can ensure the safety of the remedies for you and help determine if they will affect any other treatments or conditions you may have.

Sleep Hygiene Tips

Perimenopause can cause night sweats and sleep problems due to hormonal imbalances. Healthy sleep hygiene can help with symptoms of perimenopause and improve sleep quality.

• Keep your sleep schedule consistent by going to bed and waking up at the same time each day.
• Make your bedroom conducive for sleep by keeping it dark and cool. 
• Avoid caffeine and heavy meals before bedtime.
• Engage in calming activities before bed to create a relaxing pre-sleep routine, such as practicing relaxation techniques, taking a warm bath, or reading a book.

Mental Health Support

Perimenopause can be emotionally challenging. If you’re struggling with mood swings, depression, or anxiety, seek support through counseling, support groups, or talking with a trusted family member, loved one, or friend. Relaxation techniques and engaging in enjoyable activities also help manage stress and improve mental well-being.

Staying Active and Engaged

Staying physically and socially engaged can help boost mood, energy, and cognitive function during perimenopause. Find and make time for enjoyable activities. Consider walking, swimming, dancing, joining a club, or a new hobby. These activities can provide a sense of purpose, connection, and enjoyment.

Takeaway

Perimenopause brings many symptoms that make daily life challenging. Common symptoms of perimenopause include hot flashes or night sweats, irregular periods, mood swings, sleep disturbances, weight gain, vaginal dryness, and cognitive changes.

Luckily, effective perimenopause treatment options exist to manage such symptoms. You can turn to lifestyle changes, hormone replacement therapy, natural remedies, sleep hygiene tips, mental health support, and physical and social activities to improve your overall well-being during this time.

If you’re experiencing perimenopausal symptoms, consult our professionals at Edge Weight Loss & Fatigue. We offer personalized treatment for managing perimenopause symptoms to help you have an easier transition. 

Contact us today to get started!