How Do I Know If I Am in Perimenopause?
Navigating the transition into perimenopause can be a confusing and sometimes overwhelming experience for many women. With no clear-cut test for this phase, understanding the signs and symptoms becomes crucial to help you recognize when you’re in perimenopause. But how do you know for sure?
In this post, we’ll dive into what perimenopause is, how it affects your body, and how to recognize the signs that you may be entering this life stage.
What Is Perimenopause?
Perimenopause is the period leading up to menopause. During this phase, your ovaries begin to produce less estrogen, and your body experiences hormonal fluctuations. It can last anywhere from a few months to several years!
Unlike menopause, which is officially after youโve gone 12 months without a period (or had surgery to remove your ovaries aka surgical menopause), perimenopause is the transition phase that can begin in your 40s, but it may start earlier or later depending on your body.
Key Signs You Might Be in Perimenopause
While the symptoms can vary from woman to woman, here are the most common indicators that you may be entering perimenopause:
1. Irregular Periods
One of the most common signs of perimenopause is a change in your menstrual cycle. You may experience:
- Periods that come closer together or farther apart.
- Heavier or lighter flow than you’re used to.
- Spotting or breakthrough bleeding between periods.
This fluctuation in your menstrual cycle occurs because your ovaries are gradually producing less estrogen. However, this usually isnโt one of the earlier symptoms.
2. Hot Flashes and Night Sweats
Hot flashes are sudden feelings of warmth that can cause your face, neck, and chest to flush. Night sweats are similar but occur during sleep and can disrupt your rest. Both of these symptoms are caused by changes in your hormone levels, especially estrogen, affecting your body’s temperature regulation.
3. Mood Swings
Hormonal changes during perimenopause can lead to mood swings, irritability, or even feelings of sadness or anxiety. If youโve noticed sudden changes in your mood that seem out of character, it could be due to perimenopause. This is due to our progesterone levels going down. Progesterone is our calming hormone.
4. Sleep Disturbances
Many women in perimenopause experience difficulty sleeping. This can manifest as trouble falling asleep, staying asleep, or waking up too early. Night sweats and hot flashes often exacerbate this problem.
5. Vaginal Dryness and Discomfort
As estrogen levels drop, you may notice changes in your vaginal health. Vaginal dryness, discomfort during intercourse, and a general feeling of dryness down there are common symptoms of perimenopause.
6. Decreased Fertility
Because perimenopause occurs when your ovaries are gradually slowing down, fertility can be affected. You might still be able to get pregnant during perimenopause, but your chances of conception can decrease.
7. Changes in Skin and Hair
Many women notice changes in their skin and hair during perimenopause. Skin can become drier or start having acne like when you were a teenager (๐๐ฝโโ๏ธ) or wrinkles may appear more pronounced. Hair may become thinner or more brittle, and some women even experience hair loss during this time, like Kylie.
8. Changes in Weight
Hormonal fluctuations can impact metabolism and body composition, leading some women to experience weight gain, particularly around the abdomen. That dang belly fat that appears out of nowhere!
Understanding the signs of perimenopause can help you prepare for the changes your body is undergoing. While it can be a challenging time, recognizing the symptoms early can empower you to manage the transition with confidence and self-care. Remember, youโre not aloneโmillions of women go through this phase, and there are many resources to help make the experience as smooth as possible.
Here are 5 tips to mitigate menopausal symptoms
Perimenopause can feel like a rollercoaster, but small, intentional changes can make a big difference. Here are 5 things I highly recommend to help mitigate symptoms:
1๏ธโฃ Prioritize Protein & Healthy Fats ๐ฅ๐ณ โ Support muscle mass, stabilize blood sugar, and fuel your body with nutrient-dense foods.
2๏ธโฃ Strength Training & Low-Impact Movement ๐๏ธโโ๏ธ๐ถโโ๏ธ โ Build bone density, preserve muscle, and reduce joint pain with a mix of resistance training and gentle movement.
3๏ธโฃ Manage Stress Like Itโs Your Job ๐งโโ๏ธ๐โโ๏ธ โ Chronic stress worsens symptoms. Prioritize breathwork, meditation, therapy, or whatever helps you truly unwind. (PS – a stressed body does not give a flying you-know-what about losing fat or improving body composition)
4๏ธโฃ Optimize Sleep ๐ด๐ โ Magnesium, sleep hygiene, and even naps can be game-changers. Quality sleep is everything for hormone regulation.
5๏ธโฃ Advocate for Yourself ๐ฌ๐ฉโโ๏ธ โ Donโt accept suffering as the norm. Seek support, ask about hormone therapy, and work with professionals who get it.
Your body is changing, but you are not powerless. Small shifts = big impact! ๐