Many women over 40 experience perimenopauses, a natural transition leading up to menopause, which is marked by the absence of periods for a full year. While perimenopause often gets overshadowed by hot flashes, it can bring a diverse range of symptoms. Let’s explore these symptoms openly and honestly, focusing on understanding them and navigating them with grace. This can be a turbulent time emotionally, so it’s important to remember it’s perfectly okay to communicate your needs to your partner and seek their support.
Symptoms: A Spectrum of Experiences
It’s important to remember that every woman’s experience with menopause is unique. While around 75% of women experience hot flashes (National Institutes of Health. 2019, September 12), the severity and duration can vary greatly. Here’s a glimpse into the different symptoms you might encounter
Physical
Hot flashes, night sweats, vaginal dryness, changes in sleep patterns, weight gain or loss, thinning hair, and joint aches are some common physical manifestations.
Emotional
Mood swings, anxiety, and depression can occur due to hormonal fluctuations.
Cognitive
Difficulty concentrating, memory lapses, and “brain fog” might be experienced by some women.
A significant portion of women experience moderate to severe menopausal symptoms that can disrupt their daily lives. Estimates suggest this could be as high as one-third, though the exact prevalence may vary.
Embracing a Holistic Approach
The good news is, there are many ways to manage these symptoms and thrive throughout your menopausal journey. Here are some lifestyle tips you can incorporate:
Prioritize sleep: Aim for 7 to 8 hours of quality sleep each night. Establishing a regular sleep schedule and creating a relaxing bedtime routine can be helpful.
Stay active: Regular exercise helps manage weight, improve mood, and promotes better sleep. Aim for at least 30 minutes of moderate intensity exercise most days of the week.
Nourish your body: Focus on a balanced diet rich in fruits, vegetables, whole grains, and lean protein.
Stress management: Techniques like yoga, meditation, and deep breathing can help manage stress and improve overall well-being.
Connect with others: Talk to your doctor about your concerns and explore treatment options like hormone replacement therapy (HRT) if suitable. Sharing your experience with friends and family can also provide invaluable support.
REVIEWED BY: Dr. Samantha Marie H. Llamzon
REVIEWED WHEN: April 19, 2024