Knowing what to expect during perimenopause and having access to the right resources can help you feel prepared, less isolated, and more in control during this transition.
The majority of women—90%—will start experiencing menopause between the ages of 45 and 55 years. Most women are aware of menopause and what it means, but many of those same women are surprised to learn about perimenopause, a period before menopause that can last for several years and can present a wide range of symptoms.
Learn more about perimenopause, its symptoms, and the steps you can take to help manage its effects on your life.
What is Perimenopause?
Perimenopause is the transition period before menopause, starting as early as the mid-30s or as late as the mid-50s. During this time, the ovaries produce less estrogen, leading to hormonal imbalances with progesterone. This can cause various physical and emotional symptoms, such as hot flashes, headaches, and mood swings.
The duration of perimenopause varies widely, typically lasting three to four years, but it can be as short as a few months or extend up to 10 years. Symptoms also differ greatly among women, ranging from mild to severe. Some women may feel wiped out by difficult symptoms like hot flashes, headaches, and mood swings, while others may experience very mild symptoms.
Understanding that perimenopause is a normal phase can help you manage its challenges. There are steps you can take to alleviate symptoms and improve your well-being during this transition.
What Are the Symptoms?
No two women will experience perimenopause in the same way. Here are some of the most common symptoms:
- Hot flashes: Sudden feelings of warmth, often accompanied by sweating and a red, flushed face.
- Night sweats: Intense sweating during sleep, which can disrupt rest.
- Irregular periods: Changes in menstrual cycle length, flow, and frequency.
- Mood swings: Emotional fluctuations, including irritability, anxiety, and depression.
- Sleep problems: Difficulty falling asleep or staying asleep, often due to night sweats or anxiety.
- Vaginal dryness: Reduced moisture and elasticity in the vaginal tissues, leading to discomfort during intercourse.
- Decreased libido: Lowered interest in sexual activity.
- Fatigue: Persistent tiredness and lack of energy.
- Memory issues: Difficulty concentrating or remembering things, often referred to as “brain fog.”
- Weight gain: Changes in metabolism that can lead to weight gain, particularly around the abdomen.
What Steps Can You Take to Treat the Effects of Perimenopause?
If you’re experiencing these symptoms, it’s important to consult with a health care provider. They can offer strategies and treatments to help manage and alleviate the discomfort associated with perimenopause.
Here are some steps you can take:
- Schedule a visit with your health care provider. If your symptoms become uncomfortable or disrupt your quality of life, talk to your health care provider. Discuss your specific symptoms and share what you’ve learned. Your provider can recommend ways to help ease uncomfortable symptoms, which may include lifestyle changes, medications, and more.
- Get mental health support. If you are experiencing some of the mental health changes with perimenopause, you can access the mental health services available through your TRICARE plan or your Department of Veterans Affairs (VA) health plan.
- Talk to other women. Going through perimenopause can be isolating, even though it’s a natural phase of life. Talk with other women, share your stories, and find comfort in shared experiences.
- Make healthy lifestyle changes. A healthy lifestyle can help relieve certain symptoms of perimenopause and other changes your body goes through during this time.
- Eat a healthy diet that includes enough calcium for strong bones and the right nutrients to help you manage weight gain.
- Exercise regularly to improve sleep, boost your mood, and increase your energy levels.
- Create a healthy sleep routine. This may include avoiding screens before bed or sleeping in a dark and cool environment.
- Practice stress-relieving techniques. The effects of perimenopause can create additional stress. Find ways to relax, such as deep breathing, yoga, or meditation.
- Avoid smoking. Studies show tobacco products may lead to early menopause, decreased bone density, and more vaginal dryness.
- Learn more about different treatment options. Depending on what types of symptoms you’re experiencing and your treatment preferences, there are several different options for managing your symptoms. Your health care provider can discuss the risks and benefits of various treatments with you and recommend the best option based on your needs. Treatment may include:
- Hormone replacement therapy
- Antidepressants
- Cognitive behavior therapy
- Other medications to relieve hot flashes, an overactive bladder, mood swings, and more.
Resources
- Your TRICARE plan provides access to comprehensive women’s health care at all stages of your life, including perimenopause and menopause.
- Your VA health care plan covers several different services and resources to help you manage perimenopause and menopause symptoms.
Knowing what to expect during perimenopause and having access to the right resources can help you feel prepared, less isolated, and more in control during this transition.