Understanding Perimenopause: Tips for Staying Energised

The menopause transition, also known as perimenopause, is the phase when your body begins to shift towards menopause. During this time, your ovaries produce fewer hormones, leading to irregular menstrual cycles.

It can start as early as your mid-30s or as late as your mid-50s, and symptoms include hot flashes, mood swings, sleep difficulties, and hormone changes. This signifies the start of perimenopause, the period preceding the onset of menopause.

Perimenopause vs. menopause: What is the difference?

Perimenopause is the transitional phase preceding menopause. You formally enter menopause when you go without a menstrual cycle for a complete year.

Perimenopause typically begins approximately eight to ten years before menopause, often starting in the mid-40s or potentially earlier. On average, perimenopause lasts about four years.

Some individuals may experience this stage for a shorter period, while others may endure it for more than four years. The transition concludes when a person has gone twelve consecutive months without a period.

Signs of perimenopause

i) Irregular or missed periods

ii) Periods that are unusually heavier or lighter

iii) Hot flashes

iv) Vaginal dryness and discomfort during sex

v) Increased urgency to urinate

vi) Sleep disturbances

vii) Mood changes such as irritability, depression, or mood swings

Due to the reduced hormone production necessary for ovulation, your menstrual cycles may become irregular during this time. They might vary in length and intensity, with bleeding potentially becoming heavier or lighter than usual. Additionally, some individuals may experience changes in their premenstrual syndrome symptoms.

Ways to fight fatigue

Prioritise sleep: Establishing a bedtime routine and maintaining a consistent sleep schedule are important steps to promote uninterrupted sleep. Minimise screen time before bed and ensure your bedroom is cool and dark to facilitate restful sleep. In addition, it is also beneficial to avoid caffeine. While coffee, tea, or energy drinks can offer a temporary energy boost, they may disrupt sleep patterns, leading to increased fatigue over time. During menopause, you might notice that even a regular mid-afternoon coffee, which previously had no effect on your sleep, now guarantees wakefulness at night.

Check your diet: Examine your diet and opt for foods that can reduce inflammation and stabilise blood sugar. Incorporate anti-inflammatory foods like leafy greens, berries, almonds, and fatty fish. Balanced meals containing fibre, protein, and healthy fats can help maintain steady blood sugar levels. Stable blood sugar levels support hormone regulation, including insulin and cortisol, which can contribute to improved sleep quality.

Remain hydrated: Even a slight dehydration can make you feel drowsy, less attentive, or find it harder to focus. Hydrating as soon as you wake up is a good idea, whether you choose to drink warm water with lemon or just plain water. Herbal teas and foods high in water content, like fruits and vegetables, can also help maintain proper fluid balance.