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Are you new to all things Menopause?
Then you may have heard about the Perimenopause and wanted to find out what everyone was talking about.
Today, you’re in luck because I’m going to tell you everything you need to know about the Perimenopause but were afraid to ask, including how to differentiate it from its cousin the Menopause.
Perimenopause explained
To define the Perimenopause, we first need to define the Menopause.
The medical definition of the Menopause is when you haven’t had a period for 12 months.
It literally means when your periods stop, ‘Meno’ meaning your menstrual cycle and ‘Pause’ refers to your cycle stopping.
The Menopause occurs when your ovaries no longer produce eggs and this causes your hormones, oestrogen, progesterone and testosterone to fall.
The Perimenopause means the time before the Menopause when you are still having periods but your reducing and fluctuating hormone levels are triggering all kinds of symptoms.
The average age for the Menopause is 51 but the Perimenopause typically begins in your early to mid 40s so can last a long time! (and it can happen even earlier due to genetics, surgery or treatment).
Every woman's Perimenopause is different.
Here are some of the symptoms you may experience:
Heavier periods which could become more frequent
Low mood
Hot flushes and night sweats
Fatigue
Insomnia
Lack of focus and concentration
Headaches
Joint and muscle pains
Hair and skin changes
Reduced libido
Vaginal dryness
Urinary and bladder problems, including urinary tract infections (UTIs)
Diagnosing the Perimenopause
According to the National Institute for Health and Care Excellence (NICE) menopause guidelines, in healthy women aged over 45 years presenting with symptoms, your doctor should:
diagnose the perimenopause based on vasomotor symptoms (hot flashes/night sweats) and irregular periods
diagnose the menopause in women who have not had a period for at least 12 months and are not using hormonal contraception
Your doctor should not need to run tests if you are over 45, diagnosis can be on symptoms alone. However, it can be difficult for your doctor to diagnose menopause if you are taking hormonal treatments, for example for the treatment of heavy periods.
They may need to consider using a FSH test to diagnose perimenopause only:
in women aged 40 to 45 years with menopausal symptoms, including a change in their menstrual cycle
in women aged under 40 years in whom menopause is suspected.
Why is good Perimenopause Health Important?
You may come across people in the medical profession who have been trained in a system where Perimenopause is not even recognised and where the Menopause is only really acknowledged after the event when all the big changes are done with!
However, there is concerning research which indicates that the untreated loss of hormones at Perimenopause puts women at a significantly increased risk of disease.
A report from The Menopause Charity explains how replacing these lost hormones can protect against long term health conditions including cardiovascular disease, type-2 diabetes and osteoporosis.
On top of that, it’s widely acknowledged that holistic strategies, incorporating healthy lifestyle choices, are beneficial to your overall Perimenopause health too.
One thing you can do to get started with optimising your Perimenopause health is download my Menopause Health Guide.
So what should I do now?
So far, we've stayed pretty theoretical in our exploration of the Perimenopause!
When I first started learning about the possibility of the Perimenopause being responsible for my symptoms and how I was feeling, I’d already been struggling for a few years, thinking that there was something quite seriously wrong with me. The fact that I’m now the happiest and healthiest I’ve ever been shows that I was thankfully wrong.
Luckily, finding optimal Perimenopause health is easy in practice, once you know what to do.
The 3 pillars that I focus on in my signature Perimenopause Health programme are Nutrition, Self Care and a Support System (including medical care):
Support
Building a support system is an important factor in Perimenopause health and wellbeing.
This means:
Building a strong support network to provide guidance and encouragement, including healthcare professionals. This includes gaining as much information as you can so that you can make informed decisions about your care, including whether to take HRT or not.
Learning how to build a resilient mindset to overcome obstacles and setbacks.
Exploring strategies for managing emotions and coping with stress in healthy ways
Harnessing the power of personal growth and self-discovery to unlock your full potential.
Developing an action plan for embracing life's opportunities with confidence.
Nourishing your Body
One of the first things I work on with my clients is them gaining an understanding of their body's changing nutritional requirements in Perimenopause for optimal health and wellbeing.
And the most important aspect is identifying the nutrient-dense foods that support hormone balance, ensuring that every meal includes a balance of protein, carbs, healthy fats and fibre.
Effective nutrition can have a dramatic effect on reducing the severity of symptoms and keeping blood sugar levels stable.
The Balanced Plate:
Prioritise your Self Care
This is such an important part of Perimenopause health and wellbeing.
I cannot emphasise enough the importance of self-care practices in nurturing your physical, mental and emotional well-being in Perimenopause.
Our changing bodies have changing needs. We deal with stress differently. Our body shape has changed…
This means looking at your sleep, your stress levels, how much movement you are managing in your day…building a self-care toolkit that empowers you to prioritise your Perimenopause self care is vital.
What could you change today?
Explainer Video Time: Dr Louise Newson Explains The Perimenopause
Still not sure you get the Perimenopause well enough?
Check out this video to see if it helps you out:
Dr Louise Newson is incredible. I especially like her knack of ‘debunking’ all the myths about the Perimenopause.
I hope the Perimenopause is crystal clear to you now.
I first launched Jane Mackay Coaching because there was such a lack of accessible support for women like you and me.
Still have questions? You can contact me here or find me on social media (TikTok / Instagram), where I'm always happy to answer any questions.
DISCLAIMER: This page does not provide medical advice; it is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Always seek professional medical advice on any of the topics or products covered on this page.
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