What is the perimenopause?

Female on tablet reading about perimenopause

The perimenopause is a natural stage females experience before they reach the menopause. Typically, the perimenopause tends to start when females reach their 40s – although this can differ between person to person.

During this time, the body can experience significant hormonal changes leading up to the menopause – covering both psychological and physical symptoms. The perimenopause will affect every female differently as oestrogen levels begin to decline.

What are the symptoms?

Some of the emotional and psychological symptoms include:

Mood swings (including irritability)
Memory lapses (such as being forgetful)
Panic attacks
Loss of confidence and reduced concentration
Loss of libido
Sleep disorders (being unable to sleep or waking up several times in the night)
Fatigue (feeling unusually tired)
Feeling depressed or anxious

Physical symptoms can include:

Hot flushes (brief and sudden surges of heat usually felt in the face, neck and chest)
Night sweats (hot flushes that happen during the night)
Irregular periods (and/or periods can become light or heavy)
Muscle/joint stiffness (including aches and pains)
Recurrent urinary tract infections (UTIs) including cystitis
Headaches
Weight gain
Palpitations
Skin changes (dryness, acne, general itchiness)

Changes are not always necessarily a result of the perimenopause. Sometimes our symptoms can be linked to other things, so it’s useful to keep a diary of the changes you experience to help spot any patterns and determine what may be causing your symptoms.

Looking after yourself during perimenopause

Below are some steps you can take to look after your mental and physical health during perimenopause into menopause:

Prioritise sleep – Getting enough quality sleep is important for your physical and mental health.
Diet – Some changes could include minimising saturated fat, refined sugars and carbohydrates to reduce abdominal fat. Increase protein for muscle strength, and calcium and vitamin D for your bones.
Exercise – A varied programme can help to maintain a healthy body weight and reduce stress. Weight bearing exercises are good for bone strength, necessary for the aging process and hormone decrease.
Reduce stress – Identify what’s out of your control and focus on the things you can change.
Reduce alcohol intake – Try to reduce to no more than 1 unit a day, and aim for at least one day a week alcohol-free.
Relaxation – Practice relaxation techniques such as mindfulness.
Complementary therapies – Such as yoga for relaxation and breathing.
Access support – If you need further help, reach out to your GP to see what services are available. You may also have access to support services through your employer, such as an employee assistance programme. (EAP)