Understanding Perimenopause
Perimenopause, the transitional phase leading to menopause, is marked by significant hormonal changes that often go unnoticed. This period typically begins in a woman’s 40s, although it can start as early as the mid-30s or as late as the 50s and last anywhere from four to ten years. Menopause, defined as one year without a menstrual period, typically occurs around age 51.
Hormonal Changes During Perimenopause
The hallmark of perimenopause is the fluctuation and eventual decline in estrogen and progesterone levels. Women have receptors for these hormones all over the body, including the brain, bones, joints, bladder, skin, uterus, and ovaries. Hormonal changes are responsible for the physical and emotional symptoms experienced during this phase. Estrogen levels can rise and fall unpredictably, leading to irregular menstrual cycles and other symptoms. Common symptoms of perimenopause include:
- Menstrual Irregularities: One of the earliest signs of perimenopause is changes in menstrual cycle length and flow. Periods may become shorter, longer, heavier, or lighter, and intervals between periods may vary significantly. A woman who does not have a natural menstrual cycle because of contraception or a hysterectomy will not experience this obvious sign of perimenopause.
- Hot Flashes & Night Sweats: About 80% of women experience sudden heat, often accompanied by sweating and flushing. Night sweats can disrupt sleep, contributing to fatigue, irritability, and low libido. Many women will also get heart palpitations, another symptom of the vasomotor changes that cause hot flashes.
- Mood Changes: Hormonal fluctuations can lead to mood swings, anxiety, and depression. Many women don’t recognize how the changes are contributing to elevated stress and coping difficulties.
- Joint Aches & Pains: Treatment with hormone therapy reduces joint pain and stiffness for midlife women.
- Sleep Disturbances: Many women report trouble sleeping due to night sweats, anxiety, and other mood changes.
- Vaginal & Urinary Changes: Decreased estrogen levels can lead to vaginal dryness, pain during intercourse, urinary urgency, and an increased risk of urinary tract infections.
- Decreased Fertility: As ovulation becomes irregular, fertility naturally declines. It is still possible to conceive during perimenopause, so contraception remains a consideration until menopause is confirmed.
- Physical Changes: Perimenopause is also associated with weight gain, particularly around the abdomen, and changes in skin elasticity and hair texture.
Navigating Perimenopause
Understanding and managing perimenopause can significantly improve a woman’s quality of life during this transitional period. Here are some strategies discussed by Jane Epstein in the podcast:
- Menopausal Hormone Therapy (MHT): Supplementing the body’s natural hormones is not only safe, it’s the most effective way to manage the myriad symptoms of perimenopause and menopause. A qualified healthcare professional can prescribe the right combination of hormones to address your individual needs. You don’t need to wait until menopause to discuss these options with your provider. Address symptoms early.
- Non-Hormonal Treatments: Alternatives to MHT include medications like antidepressants, gabapentin, and fezolinetant, which reduce hot flashes. Other medications can improve libido.
- Lifestyle Modifications: Adopting a healthy lifestyle can help alleviate some perimenopausal symptoms. Regular exercise, a balanced diet, and maintaining a healthy weight are crucial. Avoiding triggers like spicy foods, caffeine, and alcohol may reduce hot flashes and night sweats.
- Stress Management: Techniques such as mindfulness, yoga, and deep-breathing exercises can help manage stress and improve overall well-being. Finding time for hobbies and activities that bring joy and relaxation is also beneficial.
- Sleep Hygiene: Establishing a regular sleep routine, creating a comfortable sleep environment, and avoiding screens before bedtime can improve sleep quality. If night sweats are an issue, keeping the bedroom cool and wearing moisture-wicking sleepwear may help.
- Support Networks: Connecting with others going through similar experiences can provide emotional support and practical advice. Online forums, local support groups, and counseling can be valuable resources.
Perimenopause is a natural phase of life with challenges that can significantly impact daily living. Awareness and education are crucial for managing this transition effectively. By recognizing symptoms, seeking appropriate medical advice, and making informed lifestyle choices, women can navigate perimenopause with greater ease and confidence. Listen to Jane Epstein’s discussion on the New Mexico Momcast for further insights and personal anecdotes from those who have experienced perimenopause firsthand.
Jane Epstein, NP, is a nurse practitioner certified by the Menopause Society and trained as a Sexuality Counselor. She offers a safe and nurturing environment for women to discuss their changing bodies, navigate the intricacies of their sexual relationships, and explore personalized options to manage the menopausal transition. To schedule an appointment, click the button below.