What to Expect with Perimenopause/Menopause

Have you ever woken up in the middle of the night, drenched in sweat, even though the room is cool? Or suddenly felt anxious or irritable for no apparent reason? Maybe you’ve walked into a room and completely forgotten why you went there. If you’ve been experiencing these strange symptoms, you’re not alone! These are common signs that your body is starting a natural, significant life change called menopause.

What Is Menopause?

Menopause occurs when you go 12 months without your period. While most women experience it in their early fifties, the timing can vary.

Before menopause, there’s a phase called perimenopause, which can last several years. During this time, periods may become irregular, with changes in frequency, duration, and intensity. Once you’ve gone 12 months without a period, you enter post-menopause, marking the start of a new phase in life.

Why Menopause Matters?

Menopause is an important life transition, but it hasn’t always been talked about openly. For many years, it was a topic that was taboo, leaving many women feeling unprepared or surprised when it happened. That’s why World Menopause Day, held on October 18th each year, is so important. It’s a day dedicated to spreading awareness and sharing information to ensure women know they’re not alone. When you know what to expect and how to manage your symptoms, you can approach this phase with confidence, making the changes easier to navigate.

The Symptoms of Menopause: What to Expect

One of the most well-known symptoms of menopause is the hot flash. This refers to the sudden wave of heat that makes you feel like you’re burning up. But menopause brings many other symptoms as well, including mood swings, sleep disturbances, and even changes in your body shape.

For many women, hot flashes and night sweats are the most disruptive symptoms. Night sweats, in particular, can interfere with your sleep, leaving you feeling tired and cranky the next day. Many women also experience brain fog, where they feel forgetful, struggle to concentrate, or find that their memory isn’t as sharp as usual. It’s not uncommon to feel easily irritated or anxious as well. These mood swings are often linked to the hormonal changes that are happening in your body.

Along with these emotional and cognitive changes, you might notice physical changes, like an increase in belly fat, even if your diet and exercise habits haven’t changed. Vaginal dryness is another common symptom, which can make intimacy uncomfortable. But it’s important to know that all of these changes are normal. Your body is simply adjusting to a new phase of life.

How to Take Charge of Your Health During Menopause

Although menopause can be a challenging transition, there are ways to manage this era as we shift into maturity and the wiser part of our years:

Eating Well

You’ll notice that you don’t need as many calories – as your body changes during menopause, the way it processes food also shifts. It’s easier to gain weight and harder to lose it, but the right foods can help. Focus on eating a balanced diet that includes enough protein, plenty of vegetables, fruits, some whole grains, and healthy fats. These foods provide the nutrients your body needs and can help manage your weight.

Protein is also important to maintain energy and muscle mass. Include lean proteins like chicken, fish, beans, and tofu in your meals. Calcium and vitamin D are essential for bone health, as menopause can lead to weakened bones, so make sure to get plenty of both.

Reducing processed foods, sugary drinks, and snacks can also help prevent weight gain and minimize menopause symptoms. To better understand this and steer away from cravings, check out our article – Breaking the Binge Eating Cycle: Darn it – It’s your hormones.

Moving Your Body

Exercise is one of the best ways to manage menopause symptoms. Physical activity helps reduce the severity of hot flashes, improve your mood, and make it easier to sleep at night. Aim for at least 30 minutes of moderate activity most days of the week. This could be a brisk walk, dancing, or biking.

Strength training is also important, especially for maintaining bone density. Incorporate weightlifting, resistance bands, or even bodyweight exercises like squats and push-ups into your routine twice a week. Staying active throughout the day, such as standing up to stretch every hour, can also keep you feeling energized and reduce stiffness.

Getting Good Sleep

Sleep can be one of the hardest things to manage during menopause, especially when night sweats disrupt your rest. But good sleep is essential for both physical and mental well-being. Create a cool, dark, and quiet sleep environment to help minimize disturbances. Going to bed and waking up at the same time every day, even on weekends, will help regulate your body’s internal clock.

Try to wind down before bed by avoiding screens and engaging in relaxing activities like reading, taking a warm bath, or listening to calming music. If you’re having trouble sleeping for an extended period, consider speaking with your doctor about treatments that can help improve your rest.

Managing Stress and Emotions

The hormonal changes that come with menopause can make stress and emotional ups and downs feel more intense. Managing stress is key to feeling your best during this time. Consider practicing mindfulness or deep breathing exercises to help calm your mind. Meditation and yoga are also great ways to reduce stress and improve your overall well-being.

Engaging in creative hobbies, whether it’s painting, knitting, or gardening, can also be a wonderful way to relax and reduce anxiety. Writing down your thoughts in a journal can help clear your mind and provide some emotional relief.

Avoiding Harmful Habits

Certain habits, such as smoking and excessive alcohol consumption, can make menopause symptoms worse. Smoking, in particular, can trigger earlier menopause and worsen hot flashes. If you smoke, quitting is one of the best things you can do for your health, as it improves heart health and reduces menopause-related discomforts.

Alcohol can interfere with sleep and worsen hot flashes, so cutting back on drinking can significantly improve your quality of life during menopause.

When to See a Doctor

If your menopause symptoms are particularly bothersome or interfere with your daily life, it’s a good idea to talk to your doctor. There are medical treatments available, including hormone therapy (HT) and other medications, which can help manage symptoms like hot flashes, night sweats, and mood swings. Your doctor will help you navigate your options and choose what’s best for you.

Given that about6,000 women in the nation start the menopause chapter every single day, it’s no wonder people turn to HT for some relief. A specialized form of this therapy that takes the hot seat is Bioidentical Hormone Replacement Therapy (BHRT). What makes it special is that the hormones it uses (think estrogen, progesterone, etc.) are lab-made from plants and are a perfect chemical match for what your body makes naturally. And there are FDA-approved bioidentical hormone therapies in a variety of forms (patch, cream, pill).

Like any hormone treatment, there are also general risks to consider, such as a slight increase in the risk for things like blood clots or stroke. The bottom line? If you’re looking into this, talk to your doctor about what options make sense for you. 

Personal note: I have been on bioidentical hormone therapy for over 10 years and it’s given me the quality of life that I never expected. I work closely with my doctor and test hormone levels to ensure dosages are adjusted.

Conclusion

Many women report feeling happier after menopause compared to their younger years. Studies indicate that negative mood and depressive symptoms tend to decrease during this time due to increased personal freedom and self-acceptance. 

So, you can look forward to the exciting years ahead!