Perimenopause and How to Prepare for It and Manage It Better
Perimenopause and Age: When Does It Start and What to Expect?
Perimenopause is a transitional period in a woman's life that signals the approaching menopause. Many women at a certain age begin to experience the first hormonal changes, which can affect not only their physical health but also their mental well-being. But how do you know when perimenopause begins, and what role does age play in it?
What is Perimenopause and When Does It Occur?
Perimenopause is the phase before menopause when the levels of female hormones – estrogen and progesterone – start fluctuating. This process occurs gradually and can last several years. Perimenopause ends with menopause, which is the point when a woman has not had a menstrual period for at least twelve consecutive months.
Perimenopause usually occurs between the ages of 40 and 50, but its onset is highly individual. Some women begin to experience changes around the age of 35, while others only after the age of 45. Genetics, health status, and lifestyle can accelerate or slow down this process. The average age of menopause onset is around 51, meaning that perimenopause can last 5–10 years or even longer.
First Signs of Perimenopause
The changes that perimenopause brings can be subtle or very intense. One of the first signals is irregular menstruation – the cycle can shorten, lengthen, sometimes very heavy bleeding occurs, and other times the menstrual period skips altogether.
Other common symptoms include:
- Hot flashes and night sweats – sudden waves of heat can be uncomfortable and disrupt sleep.
- Sleep disturbances – women in perimenopause often suffer from insomnia or wake up in the middle of the night.
- Mood swings – irritability, anxiety, or even depression are common due to hormonal fluctuations.
- Weight changes – some women gain weight, especially around the abdomen.
- Dryness of mucous membranes – reduced estrogen levels can lead to vaginal dryness, causing discomfort during intimate encounters.
- Memory and concentration problems – "brain fog" can occur, where a woman may forget things or have difficulty concentrating.
Every woman experiences perimenopause differently – some barely notice the changes, while others experience significant physical and mental challenges.
How Does Age Affect the Course of Perimenopause?
Age plays a crucial role in how perimenopause unfolds. If it occurs earlier (for example, around 35 years), its course can be longer and more intense. Conversely, if it starts later, hormonal changes are often milder.
Lifestyle also impacts the course of perimenopause. For example:
- Women who exercise regularly usually experience less intense hot flashes and have better sleep.
- A balanced diet rich in vitamins, minerals, and phytoestrogens helps regulate hormonal changes.
- Stress can exacerbate the process – women who are under long-term pressure may experience stronger mood swings and fatigue.
- Smoking can speed up perimenopause, while regular relaxation, such as yoga or meditation, can help alleviate its symptoms.
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How to Alleviate the Unpleasant Symptoms of Perimenopause?
Perimenopause is not an illness but a natural process. However, there are many ways to alleviate its unpleasant symptoms.
- Diet – it is recommended to consume foods rich in calcium, magnesium, and omega-3 fatty acids. The best natural sources include flaxseeds, soy products, fish, and leafy greens.
- Exercise – regular physical activity supports hormonal balance and helps against stress.
- Adequate sleep – it's important to establish a regular routine and get at least 7–8 hours of sleep daily.
- Herbs – some natural supplements, such as red clover or maca, can help stabilize hormone levels.
- Mental well-being – relaxation techniques, such as mindfulness or aromatherapy, can contribute to a better mood and reduced stress.
Perimenopause as a New Chapter in Life
Although perimenopause can be challenging, it's important to realize that it is not the end of female vitality but the beginning of a new chapter in life. Hormonal changes bring new challenges but also opportunities to take care of oneself and feel good.
If a woman adopts healthy habits and learns to listen to her body, she can go through perimenopause with greater ease and maintain physical and mental balance. Every woman has the opportunity to influence how she experiences this period – with understanding, information, and self-care, this phase of life can be positive and enriching.
