Written by Kendal Choe
From Perimenopause to Menopause
The length of perimenopause, the transitional period before menopause, can vary drastically from person to person. Some women are in perimenopause for a short time while for many, perimenopause can last up to ten years. When you go 12 consecutive months without a menstrual period, you have officially reached menopause!
Typically, menopause occurs between the ages of 45 and 55, but it’s different for everyone. During the menopause transition and afterwards, the hormone changes can cause the following symptoms:
- Hot flashes
- Poor sleep
- Mood changes,
- Vaginal dryness
- Weight gain
- Thinning hair
- Reduced bone density
It’s important to note that everyone’s experience with perimenopause is unique! Some women have worsening symptoms towards the end of perimenopause while others have improved symptoms.
How Can I Prepare for Menopause?
Fortunately, most women have mild symptoms during this transitional period. However, if symptoms are severe and are interfering with your daily life and relationships, it’s a good idea to speak with a healthcare professional.
There are many effective interventions, such as prescription medications or hormone replacement therapy, to relieve your symptoms, and your healthcare provider can help determine the best treatment options for you.
There are also easy lifestyle changes to help manage your symptoms during and after perimenopause. The following tips include:
Diet
Eat a diet full of omega-3 fatty acids and lean protein. Nuts and fish are natural sources for both. Omega-3 supplements are also available but speak to a healthcare professional before adding any supplements to your diet!
Exercise regularly
Walking, hiking, and strength training are great ways to maintain physical and mental well-being during this transition. If applicable, your healthcare provider may suggest losing weight as it can reduce hot flashes and night sweats.
Alcohol and Caffeine
Limit alcohol and coffee intake. Both can contribute to poor sleep and worsened insomnia.
Disclaimer: At It’sFetch.co we strive to provide valuable and reliable health information through our blog. We believe in empowering individuals to make informed decisions about their health and well-being. However, it is important to understand that the content on our blog is not intended to replace the advice, diagnosis, or treatment provided by a qualified medical professional.
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