Thriving in your 40’s, 50’s and beyond!
What is Perimenopause?
Perimenopause is a natural transition that occurs in a woman’s life, typically beginning up to 10 years before menopause. During this phase, the ovaries gradually produce less estrogen and progesterone, leading to hormonal shifts. These changes are often accompanied by irregular menstrual cycles and a variety of physical and emotional symptoms. While perimenopause generally starts in a woman’s 40s, it can begin earlier or later, with the duration ranging from a few months to a decade.
What is Menopause?
Menopause signifies the end of menstruation and a woman’s reproductive years. It typically occurs around the age of 50 and is defined by the absence of menstrual periods for 12 consecutive months.
What’s the Difference Between Perimenopause and Menopause?
Perimenopause and menopause are distinct stages in a woman’s life. During perimenopause, women continue to menstruate but may experience irregular cycles and hormonal changes. As long as ovulation is occurring, pregnancy remains possible. Menopause, on the other hand, marks the complete cessation of menstruation and reproductive capacity, typically around the age of 50, after 12 consecutive months without a period.
Symptoms of Perimenopause and Menopause
Every woman’s experience with perimenopause is unique, but common symptoms include:
– Irregular menstrual cycles: Periods may become less predictable, with changes in length and flow, sometimes occurring every couple of weeks.
– Mood swings: Irritability, anxiety, and even depression can develop due to hormonal shifts.
– Hot flashes and night sweats: Sudden warmth, flushing, and sweating, often with a rapid heartbeat.
– Vaginal changes: Lower estrogen can cause dryness, discomfort during sex, and increased UTIs.
– Changes in libido: Some women may experience decreased sexual desire or changes in response.
– Sleep disturbances: Difficulty sleeping, leading to fatigue, brain fog, and trouble focusing.
– Physical symptoms: Fatigue, joint pain, headaches, food cravings, and shifts in weight.
– Bone health concerns: Hormonal changes can affect bone density, highlighting the need for preventive care.
Other Changes During Perimenopause and Menopause
Perimenopause and menopause can bring a sense of lost identity, purpose, or control. This stage often coincides with major life shifts, such as children leaving home, evolving relationships with partners, shifting priorities, and reflecting on goals for the next chapter of life.
Embracing the change
Lifestyle Medicine Approach
Lifestyle medicine recognizes that the changes during menopause are natural and unavoidable. Through a combination of lifestyle medicine and holistic health optimization techniques, women are encouraged to embrace these changes, not resist them. By adopting key lifestyle modifications—such as regular exercise, a nutrient-rich diet, stress management, hydration, and prioritizing sleep—women can navigate this transition more harmoniously. Avoiding smoking, limiting alcohol, and maintaining social connections further support overall well-being.
Rather than viewing menopause as a decline, a shift in perception can empower women to see it as an opportunity for growth. This approach fosters balance, allowing women to evolve into their more authentic, mature, healthy, and wise selves.
Lifestyle Medicine Session for Perimenopause and Menopause
While all women experience these changes, each woman’s journey is unique. A lifestyle medicine practitioner will assess your current health and lifestyle, offering evidence-based recommendations and creating a personalized action plan. This is supported by holistic health optimization techniques, such as yoga, breathing exercises, stress reduction techniques, deep relaxation practices, and mindfulness meditation, all recommended lifestyle medicine tools.
Ongoing support is provided, and the service collaborates closely with your doctor or clinic to ensure comprehensive care.
