Do you know the symptoms of Perimenopause and how you can support your body through it?

Perimenopause is the time before menopause when your body begins to experience change. It is a time of transition when hormone levels fluctuate and you experience symptoms related to menopause. There is no one diagnosis for perimenopause but your doctor will take a number of factors into consideration like your age, your menstrual cycle and the symptoms you are experiencing. Perimenopause differs for every woman, but it most commonly lasts between three and five years.

Things you can expect include:

• Irregular periods. These are common during perimenopause as ovulation becomes less predictable and the time between your periods can change. They might become more frequent or less so and they can become heavier or disappear for months at a time.
• Hot flushes and night sweats. These are both common during perimenopause. The amount of them and their intensity can vary from woman to woman, although not everyone experiences these symptoms, and they can interfere with your sleep.
• Bone density. This can begin to change as declining oestrogen levels mean that you start to lose bone mass faster than you can replace it. Osteoporosis can be a risk in perimenopause and menopause.
• Mood changes. You might experience fluctuations in your mood around this time too. They can be related to tiredness from trouble sleeping or be related to the hormone fluctuations you’re experiencing.
• Vaginal and bladder problems. For many women these can be a little embarrassing to discuss but they are very common symptoms of perimenopause. A drying vaginal wall can make sex painful and lower levels of oestrogen can mean more frequent UTIs. Your libido can also change.
• Other things to look out for include your cholesterol levels, where you carry your weight, restless leg syndrome, brain fog and headaches.                                             

It’s important to remember that perimenopause and menopause are a completely natural phase of a woman’s life and are nothing to be embarrassed or ashamed about. In fact, the more we discuss it, the better informed we all are.

There are lifestyle changes you can make that will support you through this time of change and may help to manage your symptoms.

1. Get lots of rest. It may seem counterintuitive to say sleep more when sleep may be elusive but good quality rest can make a huge difference to your hormone health. Don’t drink caffeine after midday, don’t drink too much alcohol before bed, put screens away an hour before you go to sleep and try to maintain a consistent sleep schedule.

2. Stay Active. Exercise and physical activity can help to elevate your mood, maintain your weight and reduce the risk of fractures that are associated with osteoporosis.

3. Stress Reduction. Perimenopause can be a stressful time for many women, especially as things can change frequently. Meditation, yoga and acupuncture can all help to calm body and mind.

4. Protect your Vagina. Over the counter lubricants can ease the discomfort associated with perimenopause and menopause. Biotin can also contribute to the maintenance of normal mucous membranes.

5. Eat Well. A diet rich in protein and calcium is important at this time to maintain muscles and bone density. Make sure your plate is full of colour, freshness and fibre.

• Add a Supplement. You may also benefit from a supplement specifically targeted at women in perimenopause and menopause. Cleanmarine MenoMin is an Irish brand that contains Omega 3, Biotin, Rosemary Oil and Soy Isoflavones along with a range of vitamins including biotin to provide nutritional support for this phase of life. Biotin contributes to the maintenance of normal mucous membranes.

• Vitamin B6 contributes to the regulation of hormonal activity and along with vitamins B1 and B12 it also contributes to normal psychological function.

Most importantly, don’t forget to talk! Your healthcare provider, friends or family can all be great sources of support and information during this transitory time. The more women’s issues are discussed, the better prepared we can all be for each stage of our hormonal journeys.