UNDERSTANDING PERIMENOPAUSE

Check out some of the most common symptoms of perimenopause

What’s the difference between menopause and perimenopause? Menopause marks the end of the biological ability to reproduce and is defined as the time when there is no period for 12 consecutive months. The average age for menopause is the early 50’s.

Perimenopause is the transition period leading up to menopause and usually occurs in women in their mid-to late 40’s (sometimes as early as their 30’s). Perimenopause can last from 2-10 years before the last period occurs.

Perimenopause is the time when women start to experience hormonal changes. Progesterone is usually the first to decrease before changes in estrogen and testosterone. However, the issue is not so much in declining hormones but more with the imbalance between these hormones. It’s important to know that each woman’s experience through this stage of life is unique. The type and severity of symptoms will depend on her genetics, body composition, lifestyle, and cultural conditioning.

Some of the most common symptoms of perimenopause are:

1. Irregular periods

Irregular periods are often one of the first signs due to change in women’s hormones.

2. Hot flashes

Hot flashes are one of the most common symptoms women complain about. There is no way to stop hot flashes. However, there are things you can do to reduce them, e.g., minimise alcohol and caffeine consumption, watch what you eat (spicy food can trigger hot flashes), if you smoke, quit, and manage your stress.

1. Fatigue

Fatigue can also be an issue during this transition time. When the fatigue is consistent and severe, it can affect your quality of life. It’s important to understand that your energy expenditure can be affected by your fatigue and lack of sleep due to night sweats. However, you can take some steps that can help to restore your energy: e.g., daily exercise, cutting caffeine and alcohol consumption, good nutrition, make time to relax and unwind, drink plenty of water, and sleep.

2. Weight gain

Some women might experience weight gain. Unexpected weight gain might not only be distressing, but it’s also a risk factor for other diseases. Weight gain is impacted by hormonal changes, muscle loss, genetics, lifestyle, and the aging process. This is also going to impact your appetite, insulin insensitivity, growth hormone secretion, and ability (or inability) for the body to repair and recover.

3. Exercise gently

During hormonal imbalance, the common advice to ‘eat less and exercise more’ might not be appropriate. Hard exercise is also a stress on the body. Instead of pushing hard, focusing on resistance training to build muscle (or preserve it), just replace your exercise with gentle and regular walking. This can be more beneficial during this time.

4. Incontinence

Due to shifts in their hormonal balance, some women may experience urinary incontinence. Estrogen depletion can contribute to an overactive bladder with more urgency and frequency of urination, that sometimes can cause urinary incontinence.

If you suffer from any of the above symptoms please make an appointment with your GP, or an appointment with a women’s health physiotherapist.

Knowledge is power. The more you are prepared for what’s going to happen, the easier this transition will be. With good physical and mental health plus good nutrition during this transition, the better and more enjoyable the journey will be.

Magdalena Hawley is a Qualified Personal Trainer and Food & Wellness Coach. She is a founder and head trainer of Mums Going Strong Fitness group and personal training company specialising in postnatal fitness with a focus on core and pelvic floor recovery. Creator of Busy Fit Mums online program.