What are the differences between perimenopause and menopause, anyway?

Did you know that perimenopause and menopause are not one and the same? Even though they mark different steps of the same transitional journey in a woman’s life, knowing the difference between the two can help you comprehend the changes your body goes through and confront them with assurance.

Are you a woman in your 40s experiencing subtle changes in your menstrual cycle or someone who has just crossed a year without a period? Then, this comprehensive guide is just for you! It's like a comforting friend offering a cup of tea and unraveling the nuances of perimenopause and menopause. Get ready to understand your body, its symptoms, and gather practical tips that can help you sail through this transformative phase with ease and enthusiasm.

What is perimenopause?

It's the prequel to your menopause, a time when your body is changing gears, readying itself for the end of your fertile years, which can stretch a few months to even a decade! Do you remember when it started? Typically, in your mid-40s or maybe early, in your late 30s. This phase doesn't end with a countdown but concludes when you’ve experienced 12 consecutive months without your monthly cycle, announcing the onset of menopause.

Imagine your body is like a machine with its cogs and wheels called hormones. During perimenopause, these cogs, namely your estrogen and progesterone levels, begin to fluctuate, causing irregular periods and a plethora of symptoms. Meanwhile, your ovaries continue to produce eggs, though in an erratic manner.

“Though both perimenopause and menopause are part of the same life’s voyage, they have defining features. ”

Then comes menopause, marking the point where you’ve gone a year without a period, signaling the closure of your fertility window and the dawn of a new chapter in your life. The average age this stage kicks in is 51, though it can start as early as your late 40s or as late as your mid-50s. Now, your ovaries stop releasing eggs and the production of estrogen and progesterone descends significantly, triggering a cascade of symptoms and long-term health changes.

Though both perimenopause and menopause are part of the same life’s voyage, they have defining features. During perimenopause, your estrogen and progesterone levels take you on a hormonal roller coaster ride whereas in menopause, these hormone levels are consistently low. Fertility is a possibility (although unpredictable) during perimenopause but is impossible during menopause. The symptoms vary too, with perimenopause being associated with irregular periods, hot flashes, mood swings, and menopause causing hot flashes, vaginal dryness, and bone density changes.

Perimenopause can seem like a rocky boat ride…

Symptoms varying from irregular periods to changes in libido. Your menstrual cycle may alter between short and long, heavy or light. Hot flashes and night sweats might abruptly intrude on your daily routine. Fluctuating hormones could make you irritable, anxious, or even sad. Having trouble sleeping or waking up sweaty might become a nightly occurrence. You might even notice your libido taking a dip. Feeling forgetful, finding it hard to concentrate, or constantly feeling tired? That could be the brain fog setting in. You might also discover your metabolism slowing down, leading to weight gain, particularly around the midsection.

Reaching menopause doesn't mean it's smooth sailing. Some symptoms might lessen, and others may persist or intensify. Hot flashes and night sweats could persist for a few years, although they might lose their intensity. Lower estrogen levels could cause vaginal dryness, making intercourse uncomfortable. The same hormone's deficiency increases your risk of developing osteoporosis due to its important role in maintaining bone health. These low levels could also impact your cholesterol levels, increasing your risk for heart disease. Mood changes, anxiety, or depression might continue, and managing weight could become even more challenging due to a further slowdown in metabolism.

So, what do medical experts suggest? If your symptoms like hot flashes, vaginal dryness, and bone density loss are severe, consider Hormone Replacement Therapy (HRT). But remember, it’s not a one-size-fits-all solution. It's important to discuss the pros and cons with your doctor before proceeding. Prioritizing bone health is also crucial. Ensure you are getting enough calcium, and vitamin D and indulge in weight-bearing exercises. Maybe even go for a bone density scan to know your risk of osteoporosis. Lastly, heart health should not be ignored. A healthy diet, regular exercise, and stress management can keep heart disease at bay. Monitor your cholesterol and blood pressure regularly.

Although the symptoms of perimenopause and menopause may seem daunting, with the right measures, they can be effectively managed.

Here are 5 actionable strategies:

1. Nutrition is your ally. Including whole foods, fruits, vegetables, lean proteins, and healthy fats in your diet can balance your hormones and increase energy levels. Cutting back on sugar and processed foods could alleviate symptoms like hot flashes and mood swings. Don't forget hydration! It's crucial to keep fatigue and brain fog away. Starting your day with a warm glass of lemon water could be a great idea.

2. Move your body. Whether it's a 30-minute walk, yoga, or strength training, regular exercise can boost your mood, and circulation and support bone health.

3. Sleep isn't negotiable. Create a serene bedtime routine, keep your bedroom cool, and maintain a consistent sleep schedule.

4. Stress management is key. Deep breathing, meditation, or journaling can help calm your mind, process emotions, and identify triggers.

5. Building a support system could be a game changer. Sharing your experiences with loved ones, joining online forums or local groups, and seeking professional help could provide you with much-needed understanding and guidance. Join the Alice In Menopause community.

In conclusion, perimenopause and menopause are not just inevitable stages but, seen with the right perspective, they can also be enriching milestones. With understanding, symptom recognition, and practical steps, you can not only navigate but also thrive during these transitions with confidence and grace. Remember, it's not about perfection—it’s about progress. So, start today, and take your first step towards a fulfilling journey through perimenopause and menopause.

Want to thrive into menopause and beyond? Get How To Thrive Before, During and After Menopause