Perimenopause or menopause transition begins several years before menopause. It also means “around menopause” and refers to the time during which a woman’s body likes its natural transition towards permanent infertility. Women start having perimenopause at different ages. You may notice signs of progression toward menopause such as menstrual irregularity, sometimes in your 40s. But some women notice changes as early as their 30s. The level of estrogen, the main female hormone, rises and falls unevenly during perimenopause. Your menstrual cycles may lengthen or shorten, and you may begin having menstrual cycles in which your ovaries don’t release an egg. You may also experience menopause-like symptoms such as hot flashes, sleep problems, and vaginal dryness.
How to conquer perimenopause?
You are a woman in your late 30s or 40s. Your periods are erratic and often accompanied by heavy bleeding. Chances are that you are going through perimenopause. This is the time when estrogen dominates over the other two hormones- progesterone and testosterone-throwing the whole balance of hormones out of whack. Many women experience a range of symptoms as their women hormone levels become unbalanced: cognition and mood deteriorate. Memory gets affected, along with motivation and energy levels. As forgetfulness becomes the rule, the inability to make decisions also begins to hamper life, with little tasks suddenly looking like massive chores.
Perimenopause takes place over several years before menopause. It can last just a few months to several decades varying from woman to woman. Perimenopause ends when a woman has gone 12 months without having her period. The different range of symptoms that women experiences are:
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- Menstrual Irregularity,
- Hot Flashes
- Breast Tenderness
- Anxiety,
- Depression,
- Insomnia,
- Mood Swing
- Exhausted and the list goes on.
Hot Flashes: A hot flash is a feeling of intense heat, not caused by external sources. Hot flashes can appear suddenly, or you may feel them coming on. Hot flashes can last from a few seconds to 10 minutes, sometimes causing women to cease all activities. It can become very intense and cause heart palpations and perspiration.
How you can reduce the effect of perimenopause?
- Exercise regularly
- Eat lots of fruits and vegetables
- Get sunshine vitamin
- Reduce stress
- Enough sleep
- Ease hot flashes
References:
Majeed Anju. Health Action. April 2017. 30(4).
https://www.healthline.com/nutrition/11-natural-menopause-tips#section2
https://www.webmd.com/menopause/guide/guide-perimenopause#1
https://www.healthline.com/health/menopause/understanding-hot-flashes