Life isn’t over in perimenopause or postmenopause! In fact, many women feel more confident with age and define this season of life as one of the most empowering. Much of this confidence comes with dispelling menopause myths and removing the stigmas associated with this transition. With the proper information and a tailored approach, you can thrive. Let’s dive into what to expect and the top tips for managing perimenopause.
Identifying early symptoms of perimenopause
For most women, perimenopause begins about 7 years before their menstrual cycle ends. The earlier you notice your symptoms, the sooner you can address them. Irregular periods, hot flashes, night sweats, mood swings, low libido, and brain fog are the symptoms we hear about most, but they’re only a handful of the symptoms you’re likely to experience. They’re also mid and late-state symptoms.
Many of the early and mid-range symptoms listed below can be mistaken for stress and other general health conditions. So, they’re easy to explain away. Listen to your body so that you can notice and address changes as they occur.
Every woman’s symptoms differ, so you must know what to look for.
Very early symptoms
Before your period begins to fluctuate, you may notice some other changes. You may experience these symptoms daily, occasionally, or at certain times during your menstrual cycle.
- Worsening PMS symptoms
- Heavier periods
- Shorter periods
- Increased anxiety
- Minor mood changes
- Lack of confidence
- More effort to lose weight
- Feeling the effects of alcohol faster
- Hangover after a drink or two
- Acne, rosacea, and dry skin
Early perimenopause symptoms
This is when hormonal changes accelerate, but low estrogen isn’t the concern. At this stage, estrogen levels can be 20% to 30% higher. When estrogen increases while progesterone stays the same, you may experience the symptoms below.
- Heavy periods
- Period a few days early or late
- Breast sensitivity
- Headaches/migraines
- Weight gain
- Increased irritability
- Increased fatigue
- New food sensitivities/allergies
Mid perimenopause symptoms
This stage is typically what we refer to as “menopause”, but it’s still perimenopause. This is when your symptoms may become disruptive, and you may not feel like yourself. Managing mid perimenopause symptoms is key to maintaining your quality of life.
- Increased menstrual cycle irregularity
- Going several months without a period
- Hot flashes
- Night sweats
- Vaginal dryness
- Decreased libido
- Mood swings
- Weight gain
- Insomnia
- Brain fog/difficulty focusing
- Lack of motivation
- Increased risk for osteoporosis
- Decreased muscle mass
- Thinning hair/hair loss
- Dry skin
- Accelerated signs of aging
Late perimenopause and postmenopause
Postmenopause is defined as going 12 months without a period. Before postmenopause, you may go 3, 4, or even 6+ months without a period. You aren’t “officially” in menopause/postmenopause until you hit the 12 month mark. At this point, it’s almost certain that you won’t have another period.
Hot flashes are over, but accelerated aging, vaginal dryness, decreased libido, insomnia, weigh gain, and a few other symptoms may persist.
Are flash periods an urban myth?
Yes, flash periods are real! Thanks to the Sex and the City reboot And Just Like That…, flash periods are no longer a taboo topic. They’re not something every woman will experience, but they can happen.
Flash periods are most likely to occur in late perimenopause. The “flash” is because they come on with no warning. Before perimenopause, you may experience back pain, cramps, breakouts, and other indicators that your period is about to begin. Maybe even a light day before your full flow. During perimenopause, you can go months without a period, then have a period without warning. In some cases, a heavy flow that seems to come out of nowhere, hence the name “flash”.
When does perimenopause begin?
Most women enter perimenopause between the ages of 45 and 51. You may experience a handful of the symptoms in the bullet point lists above, or many of them.
How do I know if I’m in perimenopause?
As soon as you notice any of the symptoms above, get your hormones tested. Be mindful that many gynecologists and physicians aren’t well-versed in this season of life. So, you may need to seek out a physician who specializes in managing perimenopause, including hormone replacement therapy.
It’s important that you identify the source of your symptoms because they could be related to another health condition. So, prioritize your annual physicals, gynecological exams, and recommended checkups.
Can you get pregnant during perimenopause?
Yes, you can get pregnant during perimenopause! Not only can you get pregnant, irregular periods make it more challenging to determine when you’re ovulating. Your physician may also suggest that you discontinue birth control. Unless you’re trying to get pregnant, you must explore other methods of birth control. Many women transition from birth control pills to an IUD. Often, an IUD with progesterone to offset high estrogen levels of early menopause.
If you’re trying to get pregnant, Natural Cycles is an FDA-approved app that tracks fertility and ovulation based on body temperature and other readings. Some women use it as a method of birth control.
How perimenopause affects your skin?
You may notice changes to your skin before perimenopause begins. For example, many women develop adult acne or rosacea in their 30s. This may not be perimenopause, but these skin changes are often associated with fluctuating hormones. As perimenopause begins, your skin may begin feeling tight, dry, and rough. Skin changes may be more apparent at different times in your menstrual cycle.
Other changes to your skin may include:
- Accelerated aging
- Acne
- Dry, dull, tight, and rough skin
- Increased facial hair
- Itching and rashes
- Skin sensitivity
- Melasma/age spots
- Skin laxity
You can manage these symptoms of perimenopause by transitioning to skincare products for dry and mature skin, utilizing a deep exfoliator, and using med spa treatments. Many women turn to med spa treatments that lift laxity, boost collagen production, smooth lines, restore glow, plump, firm, contour, and fade hyperpigmentation.
Managing perimenopause hot flashes and night sweats
A proactive approach is the best approach. Most women implement a variety of the tips below to minimize the frequency and severity of their hot flashes and night sweats.
Wardrobe adjustments
Dress in layers when possible. For example, wear a sleeveless shirt under your blazer, sweater, or cardigan. Then, you can remove a layer when a hot flash comes on. Always wear lightweight and breathable fabrics, such as cotton and other natural fibers. Or at least wear lighter-weight materials. When possible, wear sweat-wicking materials.
Cool yourself
At home, hop in a cold shower to cool off during a hot flash. Keep ice packs or essential oil-infused towels in the fridge or freezer. Place them on your neck, face, or anywhere that feels good when a hot flash comes on. Also, keep the room temperature low, and sleep on a cooling mattress pad to minimize night sweats. When you’re not home, carry a rechargeable electric fan (or two) in your purse to cool yourself when a hot flash comes on. Maybe transition to waterproof makeup.
Nutritional changes
Build your meals around antioxidant-rich whole foods. Since estrogen decreases calcium absorption, you may need to increase your calcium intake. Keep warming foods and vegetables to a minimum, as they can trigger hot flashes. This includes caffeine, hot beverages, alcohol, and spicy foods. If you want to enjoy coffee or tea drink them iced. Processed foods and foods high in sodium can also increase hot flashes.
Exercise
Exercise helps your body regulate hormones, including estrogen and stress hormones. It also boosts serotonin levels and other “feel good” hormones. This makes exercise essential for managing perimenopause. Particularly when stress is high. The stress hormones cortisol and adrenaline raise your body temperature, which can increase the frequency of hot flashes.
Increase strength training to boost metabolism. Strength training is also a proactive approach to maintaining lean muscle mass and bone density.
Maintain a healthy weight
Maintaining a healthy body weight may reduce your hot flashes. This is easier said than done, as your metabolism slows as estrogen levels decrease. Metabolism also slows with age. So, you may gain weight and have a harder time losing weight than in the past. How fat distributes is likely to shift from your hips, thighs, and glutes to the abdomen. This is where the term “menopause belly” comes from.
Strength training can boost your metabolism, and personalizing your nutrition can help you lose weight. Successfully managing perimenopause weight gain requires more than counting calories. You’ll need to eat food that supports your health and lifestyle.
Lifestyle changes
Smoking is linked to both more frequent and more intense hot flashes, so now is the time to quit. Also take a proactive approach to stress and anxiety. Fluctuating hormones that manage mood may leave you feeling anxious, irritable, and not like yourself. So, it’s an excellent time to explore or recommit to mindfulness practices, including meditation. Or any hobbies and activities that ease stress and anxiety.
Hormone replacement therapy
There are a lot of misconceptions about menopause, including how hormone replacement therapy (HRT) works. Studies of the current generation of low-dose hormones find that BHRT can minimize or eliminate many perimenopause symptoms. This includes irregular periods, hot flashes, night sweats, mood swings, low libido, and brain fog.
- Traditional (HRT)—These are lab-made pills, patches, and creams formulated from synthetic ingredients. This includes contraceptives, but it also includes replacement hormones.
- Bioidentical (BHRT)—These are plant-derived pellets and creams that are chemically identical to those in your body. Creams are applied topically, and pellets are inserted in the hip region under the skin.
Don’t go managing perimenopause alone!
Reach out to Valley Medical Weight Loss and Med Spa to have your hormones tested to determine if perimenopause has begun. Then we’ll discuss of BHRT is right for you. We can also discuss medical weight loss, compounded Semaglutide, and anti-aging aesthetic treatments.
We have offices in Phoenix, Tempe, and Glendale. Book now!
*NOTICE*
*While widely accepted, the FDA has not approved the use of bioidentical hormones and they have not been scientifically proven to be more effective than traditional hormones. The reasoning behind choosing bioidentical options is that your body may respond better (more naturally) to hormones derived from a plant-based source.
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