Coping With Perimenopause: A Comprehensive Guide to Understanding this Transition 

As women, we experience a myriad of transitions throughout our lives, and one of the most significant is the menopause.  

Often referred to as the “menopausal transition,” perimenopause marks the period leading up to menopause when our bodies begin to undergo hormonal changes. 

While this phase can be daunting and challenging, understanding its nuances and recognising its signs will help you to tackle it with confidence. 

What is Perimenopause? 

Perimenopause typically begins in a woman’s 40s but can start earlier or later, lasting for several years before reaching menopause, which is defined as 12 consecutive months without a period.  

During perimenopause, our ovaries gradually produce less oestrogen, leading to irregular menstrual cycles and a host of symptoms that can vary widely from woman to woman. 

Recognising the Signs 

One of the hallmark signs of perimenopause is irregular periods. You may notice that your menstrual cycle becomes shorter or longer, with heavier or lighter bleeding.  

Hot flashes and night sweats are also common, often accompanied by mood swings, irritability, and difficulty sleeping.  

Other symptoms can include vaginal dryness, decreased libido, urinary urgency, and changes in hair and skin texture. 

Coping with Perimenopause Symptoms 

While perimenopause can be challenging, there are several strategies you can employ to manage its symptoms and improve your overall well-being: 

Maintain a Healthy Lifestyle 

Prioritise regular exercise, a balanced diet rich in fruits, vegetables, and whole grains, and adequate sleep. Avoiding caffeine, alcohol, and spicy foods can help alleviate hot flashes and night sweats. 

Stay Active  

Engage in activities you enjoy, such as walking, swimming, yoga, or dancing. Exercise not only boosts your mood and energy levels but also helps alleviate stress and promote better sleep. 

Practice Stress Management 

Incorporate relaxation techniques such as deep breathing, meditation, or mindfulness into your daily routine.  

Managing stress can help reduce the frequency and severity of hot flashes and other perimenopausal symptoms. 

Stay Connected 

Seek support from friends, family, or a therapist who understands what you’re going through. Sharing your experiences and feelings can provide comfort and validation. 

Consider Hormone Therapy 

In some cases, hormone replacement therapy (HRT) may be recommended to alleviate severe symptoms such as hot flashes, night sweats, and vaginal dryness. However, it’s essential to discuss this with your GP or healthcare provider.  

Empowering Yourself 

Navigating perimenopause is a deeply personal journey, and it’s essential to listen to your body. After all, no one knows you better than you.  

By staying informed and seeking support when needed you can (and will!) get through this with confidence.  

You will emerge stronger and more resilient on the other side. 

Perimenopause is a natural phase of life that signals the beginning of the end of our reproductive years.  

While it may present challenges, it also offers an opportunity for growth, self-discovery, and renewed vitality.  

One of the hardest things to do is to learn that prioritising self-care doesn’t make you selfish but that my looking after yourself you can rediscover your joy and passion for life! 

For more advice on your perimenopause journey, head to my blog. 

If you enjoyed this post, you might also enjoy these: 

Self Care Rituals for Perimenopausal Women 

Navigating Brain Fog During Perimenopause 

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4 ‘Essential ingredients’ check sheet
Sign up for your FREE checksheet to fall in love with your body and life during your perimenopausal years and beyond.
4 ‘Essential ingredients’ check sheet
Sign up for your FREE checksheet to fall in love with your body and life during your perimenopausal years and beyond.