What Is Perimenopause and Menopause?

Menopause is a natural phase of life that every woman experiences, yet it’s often surrounded by mystery, confusion, and sometimes even stigma. Whether you’re approaching this transition, in the thick of it, or simply curious, let’s break it down and talk about what really happens during perimenopause and menopause.

What Is Perimenopause?

Perimenopause is the transitional period leading up to menopause. It can start years before your last period, typically in your 40s but sometimes as early as your mid-30s. During this time, your ovaries gradually produce less estrogen, which leads to changes in your menstrual cycle.

You might notice your periods becoming irregular—shorter, longer, heavier, or lighter. Perimenopause lasts until menopause, which is officially marked after you’ve gone 12 months without a period.

What Is Menopause?

Menopause itself is just one day—the day you hit 12 months without a period. After that, you’re considered postmenopausal. For many women, menopause happens around age 51, but it can occur earlier or later.

Common Symptoms of Perimenopause and Menopause

The hormonal shifts during these phases can cause a variety of symptoms, some of which might surprise you. Here are the most common ones:

• Irregular periods: Cycles may become shorter, longer, heavier, or lighter before stopping entirely.
• Hot Flashes and Night Sweats: Sudden feelings of heat, often accompanied by sweating, that can disrupt your day or wake you up at night.
• Sleep Problems: Difficulty falling asleep, staying asleep, or waking up too early.
• Fatigue: A general feeling of tiredness that may persist throughout the day.
• Mood Changes: Increased anxiety, irritability, or depression. Hormonal fluctuations can affect your mental health.
• Vaginal Dryness: Lower estrogen levels can cause dryness and discomfort during intimacy.
• Changes in Libido: Many women notice shifts in their sex drive.
• Weight Gain: Especially around the abdomen, due to changes in metabolism.
• Brain Fog: Difficulty concentrating, forgetfulness, or feeling mentally “fuzzy.”
• Physical Changes: Thinning hair, dry skin, and joint pain can also occur.

Every woman experiences menopause differently—some have mild symptoms, while others face more severe challenges. Navigating perimenopause and menopause health challenges begins with understanding these symptoms and their impact on your daily life.

The Mental Health Impact

The emotional impact of perimenopause and menopause is often overlooked. Hormonal changes can intensify feelings of sadness or anxiety, and some women may develop depression for the first time. The life stage itself can add to the stress, as it often coincides with other big life changes like children leaving home, aging parents, or shifts in personal identity. Other symptoms you might experience:

• Mood swings: Fluctuating hormones can lead to unpredictable emotional ups and downs. Studies have shown that changes in estrogen and progesterone levels can directly influence neurotransmitters like serotonin, which regulate mood.
• Anxiety and depression: Many women report heightened feelings of worry or sadness during this time. Research indicates that women in perimenopause are two to four times more likely to experience depressive symptoms, even if they’ve never had depression before.
• Brain fog: You might find it harder to focus, process information, or recall details. This cognitive decline is linked to fluctuating estrogen levels, which play a role in brain function and memory.
• Sleep disturbances: Hot flashes and night sweats can interrupt your sleep, leading to insomnia or poor-quality rest. A lack of restorative sleep can worsen mental health challenges, including irritability and anxiety.
• Feelings of isolation: The physical and emotional symptoms of menopause can sometimes make women feel alone or misunderstood, especially if they lack a supportive community or resources. Social connections and therapy can help mitigate these feelings.

By addressing these mental health challenges with professional support, you can make the journey of navigating perimenopause and menopause health challenges smoother and more manageable.

The Physical Health Challenges

After menopause, the drop in estrogen can affect your long-term health. Bone density decreases, increasing the risk of osteoporosis. Cholesterol levels may shift, raising your chances of heart disease. Maintaining a healthy lifestyle—balanced diet, regular exercise, and no smoking—becomes even more important.

On the physical side, you may notice:

• Weight gain: Many women notice that maintaining their usual weight becomes harder due to a slowing metabolism and hormonal changes. Studies suggest that declining estrogen levels contribute to an increase in abdominal fat, which can be harder to lose.
• Bone density loss: As estrogen levels drop, bones can become weaker and more prone to fractures. According to the National Osteoporosis Foundation, women can lose up to 20% of their bone density in the first five to seven years after menopause, increasing the risk of osteoporosis.
• Heart health concerns: Menopause can lead to changes in cholesterol levels, blood pressure, and overall cardiovascular health. A study published in the journal Circulation highlights the link between menopause and increased risk of heart disease due to hormonal shifts.
• Hot flashes and night sweats: These sudden waves of heat and perspiration can strike anytime, disrupting your comfort and confidence during the day and your sleep at night. They are the most common symptoms, affecting up to 75% of menopausal women.
• Joint pain and stiffness: Hormonal changes can contribute to inflammation, leading to aches and stiffness, especially in the morning. Regular physical activity and anti-inflammatory diets can help.
• Changes in skin and hair: Reduced estrogen can lead to thinning hair, drier skin, and a loss of elasticity, making self-care routines more important than ever. Research shows that collagen production decreases by about 30% in the first five years of menopause.

Understanding these physical health challenges is crucial for effectively navigating perimenopause and menopause health challenges. With the right strategies, you can maintain your quality of life.

How to Manage Symptoms

While menopause is a natural part of life, you don’t have to suffer in silence. Here are some ways to cope:

1. Lifestyle Changes: Exercise, a balanced diet, and stress-reducing activities like yoga or meditation can improve your symptoms and overall well-being.
2. Hormone Therapy: For some women, hormone replacement therapy (HRT) can ease severe symptoms. Talk to your doctor about risks and benefits.
3. Over-the-Counter Products: Moisturizers or lubricants can help with vaginal dryness.
4. Mental Health Support: Therapy, mindfulness practices, and connecting with others who understand what you’re going through can provide emotional relief.
5. Supplements: Calcium and vitamin D can support bone health, but consult your doctor before starting any new supplements.

The Importance of Education and Support

Menopause isn’t just about physical changes—it’s about navigating a new chapter of life. Understanding what’s happening in your body and seeking support can help you approach this transition with confidence.

If you’re experiencing symptoms that interfere with your quality of life, don’t hesitate to reach out to a healthcare provider. Menopause may be a natural process, but you don’t have to navigate it alone.

Why Work with Professionals?

Navigating these challenges doesn’t have to be a solo journey. At Reflective Soul Therapy & Wellness, we understand the unique mental and physical health needs during perimenopause and menopause. Our team of professionals, including Registered Clinical Counsellors, nutrition coaches, and personal trainers, is here to support you every step of the way.

Here’s how we can help:

• Counselling for emotional well-being: Our Registered Clinical Counsellors provide a safe space to explore your feelings, develop coping strategies, and improve your mental health. Research supports the efficacy of therapy in managing menopause-related emotional changes.
• Nutrition coaching: A balanced diet tailored to your needs can alleviate symptoms and improve overall well-being. For example, foods rich in phytoestrogens, such as flaxseeds and soy, may help balance hormones naturally.
• Personal training: Exercise is a powerful tool to combat weight gain, maintain bone density, and improve cardiovascular health. Weight-bearing and resistance exercises, in particular, have been shown to strengthen bones and improve muscle mass.

Additional Resources

If you’re looking for an app that specifically addresses perimenopause and menopause check out The Pause. This AI powered app is a menopause companion that can help you identify which stage of Perimenopause or Menopause you are in. The Pause will provide you daily feedback on your resilience and also offers 24/7 chat with Harmony, your Menopause companion. Harmony will answer your questions and help provide you the guidance you need.

Final Thoughts

Menopause and perimenopause are significant life stages that deserve more open discussion and understanding. By sharing information and supporting each other, we can break the stigma and ensure that every woman feels empowered during this transition.

If you’re on this journey, remember: your experience is valid, and help is available. You’re not alone in this, and there’s strength in embracing this new phase of life.

Take the First Step Today!

If you’re feeling the mental and physical strain of perimenopause or menopause, don’t hesitate to reach out. Reflective Soul Therapy & Wellness clinicians are here to help you thrive during this transitional time.

Contact us today:

• Phone: 778-484-9388
• Email: [email protected]
• Booking site: https://reflectivesoulcounselling.janeapp.com/

Together, we’ll create a plan that supports your mind, body, and soul.