Feel like your periods becoming unpredictable? Are you suddenly breaking into a sweat at the most inconvenient times? You might be experiencing perimenopause.
Perimenopause is the transition phase before menopause, and understanding it is crucial for everyone, not just the women going through it.
Let’s explore what perimenopause is, what changes to expect, and how to take control during this transition.
What is Perimenopause?
Perimenopause is the phase leading up to menopause, marking the end of a woman's menstrual cycle and reproductive years. It can start at any time between your mid-30s to late 40s.
During this time, the body gradually produces less estrogen, causing hormonal fluctuations (1). These changes can result in various symptoms, including irregular periods, hot flashes, night sweats, and mood swings (2). Understanding perimenopause helps women prepare for and manage these changes, ensuring they can maintain their well-being during this transition.
How long does perimenopause last?
Perimenopause varies significantly from woman to woman. It typically begins in the mid-30s to late 40s. On average, women experience perimenopause for about three and a half to four years (3). However, some may only go through this phase for a few months, while others might deal with symptoms for over a decade.
Several factors influence the duration of perimenopause, including genetics, lifestyle, and overall health. Women who smoke, for instance, may experience an earlier onset and shorter duration of perimenopause compared to non-smokers (3).
Perimenopause officially ends when a woman has gone twelve consecutive months without a menstrual period, marking the start of menopause (4). Understanding this timeline helps women prepare for and manage the changes associated with this transition.
What are Common Perimenopause Symptoms
Perimenopause can bring about a wide range of symptoms due to hormonal fluctuations. However, some links to perimenopausal mental health symptoms can be linked to a woman’s previous experience with premenstrual syndrome (4) Here is a detailed list of common symptoms experienced during this transitional phase:
Menstrual Changes
- Irregular periods
- Heavier or lighter menstrual flow
- Shorter or longer menstrual cycles
- Spotting between periods
Vasomotor Symptoms
- Hot flashes
- Night sweats
- Chills
Sleep Disturbances
- Insomnia
- Difficulty falling or staying asleep
- Night waking
Mood and Cognitive Changes
- Mood swings
- Irritability
- Anxiety
- Depression
- Difficulty concentrating
- Memory lapses
Physical Symptoms
- Fatigue
- Weight gain, especially around the abdomen
- Bloating
- Breast tenderness
- Headaches
- Heart palpitations
- Joint and muscle aches
- Decreased bone density
Urogenital Symptoms
- Vaginal dryness
- Painful intercourse
- Decreased libido
- Urinary urgency
- Increased frequency of urinary tract infections
Hair and Skin Changes
- Thinning hair or hair loss
- Dry skin
- Acne
- Changes in skin elasticity and texture
Metabolic Changes
- Changes in cholesterol levels
- Increased risk of osteoporosis
- Blood sugar fluctuations
Recognizing these symptoms can help women better understand the changes happening in their bodies during perimenopause, allowing them to seek appropriate support and treatment.
Hormonal Shifts During Perimenopause
During perimenopause, your body undergoes significant hormonal changes, primarily involving estrogen and progesterone. These hormones regulate your menstrual cycle and affect many other bodily functions.
Estrogen: This hormone is produced by the ovaries and helps control the menstrual cycle. It also maintains bone density and supports skin health. During perimenopause, estrogen levels fluctuate unpredictably (6), which can cause irregular periods, hot flashes, and night sweats.
Progesterone: This hormone prepares the uterus for pregnancy after ovulation. In perimenopause, progesterone levels decline, which can lead to heavier or irregular periods. The imbalance between estrogen and progesterone can also cause mood swings and increased anxiety (7).
Follicle-Stimulating Hormone (FSH): The pituitary gland produces FSH to stimulate the ovaries to release eggs. As ovarian function declines, FSH levels rise in an attempt to stimulate egg production. High FSH levels can indicate that you are in perimenopause. (8)
Testosterone: While primarily known as a male hormone, women also produce testosterone in smaller amounts. It helps maintain muscle mass and libido. During perimenopause, testosterone levels may decrease, contributing to decreased sex drive and changes in muscle tone. (9)
What Treatments Are Available for Perimenopausal Symptoms?
There are various treatments to manage perimenopausal symptoms effectively. Hormone Replacement Therapy (HRT) is a common option, balancing estrogen and progesterone levels to reduce hot flashes, night sweats, and mood swings. Non-hormonal medications, like antidepressants, can help with mood changes and anxiety. Lifestyle changes are also crucial. Regular exercise, a balanced diet, and adequate sleep can improve overall well-being. Herbal supplements, such as Ashwagandha, L-Glutamine and Moringa, may provide relief for some women. Additionally, mindfulness practices like yoga and meditation can reduce stress and improve mental health. Always consult a healthcare provider to choose the best treatment plan.
Can I Still Get Pregnant During Perimenopause?
Yes, you can still get pregnant during perimenopause (10). Although fertility declines as you age and menstrual cycles become irregular, ovulation can still occur sporadically. As long as you are ovulating, there is a possibility of pregnancy.
It's essential to continue using contraception if you wish to avoid pregnancy during this time. Consult your healthcare provider to discuss the most suitable contraceptive options for you, considering your changing hormonal levels and overall health.
Remember, perimenopause lasts until you have gone 12 consecutive months without a period.. Until then, pregnancy remains a possibility.
How Does Perimenopause Impact Fitness Training?
Perimenopause brings hormonal changes that can affect your fitness routine. Fluctuating estrogen and progesterone levels can lead to fatigue, muscle aches, and joint pain, making it harder to maintain your usual intensity.
Energy Levels: You might experience lower energy levels due to disrupted sleep from night sweats or insomnia (11). This can impact your motivation and endurance during workouts.
Muscle Mass and Strength: Decreasing estrogen levels can lead to loss of muscle mass and strength. Incorporating strength training into your routine can help combat this decline (12).
Bone Density: The risk of osteoporosis increases during perimenopause. Weight-bearing exercises, like walking and resistance training, can help maintain bone density (12).
Mental Health: Mood swings and anxiety can affect your mental state. Physical activity is a great way to boost endorphins and improve mood (4).
Adapting your fitness routine to these changes is crucial. Listen to your body, adjust intensity as needed, and consider varying your workouts to include strength, cardio, and flexibility exercises. This approach will help you stay fit and healthy during perimenopause.
Using Wild.AI App for Perimenopause Support
The Wild.AI app is an excellent resource for women going through perimenopause. Designed to support women’s health through all life stages, this app offers personalized insights and recommendations based on your unique symptoms and cycle. Here's how Wild.AI can help:
Track Symptoms: Record and monitor your symptoms daily. The app allows you to log everything from hot flashes and night sweats to mood swings and sleep patterns. This tracking helps you identify patterns and triggers.
Personalized Recommendations: Based on your logged data, Wild.AI provides tailored advice to manage symptoms. Whether it's adjusting your diet, suggesting specific exercises, or recommending stress-reducing activities, the app gives actionable tips to improve your well-being.
Educational Resources: Gain access to a wealth of information about perimenopause. The app includes articles, videos, and expert advice to help you understand the changes happening in your body and how to cope with them.
Community Support: Connect with other women experiencing similar challenges. Sharing experiences and tips within the app's community can provide emotional support and practical advice.
Exercise and Nutrition Guidance: Wild.AI offers customized exercise routines and nutritional plans designed to help manage perimenopausal symptoms. These plans consider your unique hormonal changes and physical needs.
Using the Wild.AI app empowers you to take control of your perimenopause experience. By providing personalized insights and community support, it helps you manage symptoms more effectively and maintain a balanced, healthy lifestyle.
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2. Woods, N.F., Mitchell, E.S., 2005. Symptoms during the perimenopause: prevalence, severity, trajectory, and significance in women’s lives. The American Journal of Medicine 118, 14–24. https://doi.org/10.1016/j.amjmed.2005.09.031
3. Hardy, R., Kuh, D., 1999. Reproductive Characteristics and the Age at Inception of the Perimenopause in a British National Cohort. American Journal of Epidemiology 149, 612–620. https://doi.org/10.1093/oxfordjournals.aje.a009861
4. Novaes, C., Almeida, O.P., de Melo, N.R., 1998. Mental health among perimenopausal women attending a menopause clinic: possible association with premenstrual syndrome? Climacteric 1, 264–270. https://doi.org/10.3109/13697139809085553
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6. Santoro, N., 2016. Perimenopause: From Research to Practice. Journal of Women’s Health 25, 332–339. https://doi.org/10.1089/jwh.2015.5556
7. Prior, J.C., 2015. Perimenopause and menopause as oestrogen deficiency while ignoring progesterone. Nature Reviews Disease Primers 1. https://doi.org/10.1038/nrdp.2015.31
8. Zhang, C., Zhao, M., Li, Z., Song, Y., 2020. Follicle-Stimulating Hormone Positively Associates with Metabolic Factors in Perimenopausal Women. International Journal of Endocrinology 2020, 1–7. https://doi.org/10.1155/2020/7024321
9. Ala-Fossi, S.-L., Mäenpää, J., Aine, R., Punnonen, R., 1998. Ovarian testosterone secretion during perimenopause. Maturitas 29, 239–245. https://doi.org/10.1016/s0378-5122(98)00034-6
10. Tarlatzis, B.C., Zepiridis, L., 2003. Perimenopausal Conception. Annals of the New York Academy of Sciences 997, 93–104. https://doi.org/10.1196/annals.1290.011
11. Polo-Kantola, P., Saaresranta, T., Polo, O., 2001. Aetiology and Treatment of Sleep Disturbances During Perimenopause and Postmenopause. CNS Drugs 15, 445–452. https://doi.org/10.2165/00023210-200115060-00003
12. Sipilä, S., Törmäkangas, T., Sillanpää, E., Aukee, P., Kujala, U.M., Kovanen, V., Laakkonen, E.K., 2020. Muscle and bone mass in middle‐aged women: role of menopausal status and physical activity. Journal of Cachexia, Sarcopenia and Muscle 11, 698–709. https://doi.org/10.1002/jcsm.12547
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