Perimenopause and Menopause Symptoms Explained

Perimenopause and Menopause Symptoms Explained

Welcome to a deep dive into understanding the natural transitions of perimenopause and menopause — milestones in every woman's life that, while universal, uniquely affect each individual who experiences them.

These phases mark significant periods of change, not just physically but emotionally and psychologically as well, underpinned by complex hormonal shifts within the body.

Perimenopause is the precursor to menopause, a stage that can begin several years before menopause itself. 

During this time, the ovaries gradually produce less estrogen, leading up to menopause, defined as the point when the ovaries cease releasing eggs entirely, culminating in the cessation of menstrual periods for twelve consecutive months. 

Menopause is the milestone that confirms the end of a woman's reproductive years.

The hormonal changes central to these phases are primarily reductions in the levels of key hormones: estrogen and progesterone, along with fluctuations in others such as testosterone. 

Estrogen, in particular, plays a critical role in regulating the menstrual cycle and is instrumental in various bodily functions, from maintaining healthy bones to influencing mood and brain function. As these hormone levels decrease, women start to experience a range of symptoms that can affect their quality of life considerably.

Understanding the symptoms associated with perimenopause and menopause is paramount for several reasons. First, it empowers women to recognize the changes happening within their bodies, providing reassurance that these experiences, though sometimes challenging, are a natural part of aging. 

Furthermore, a clear grasp of these symptoms enables better management strategies, from lifestyle adjustments to medical interventions, ensuring that women can continue to lead vibrant, healthy lives through these transitions.

Join us as we explore these symptoms in detail, offering insights into how to address and mitigate them effectively, fostering a supportive community where experiences and strategies can be shared openly.

Navigating the waves of perimenopause can feel like steering through uncharted waters for many women. If you've noticed your body and emotions fluctuating more than a teenager's social media status, you're likely entering the phase known as perimenopause. 

It's the prelude to menopause, beginning years before menopause officially sets in — typically during your mid to late 40s, although it can start earlier or later. During this time, your ovaries gradually begin their retirement plan, producing less estrogen, which leads to a whole host of changes.

The hormonal roller coaster of perimenopause is primarily fueled by decreases in estrogen and progesterone levels, setting the stage for various shifts in your body's normal functioning. 

These changes can manifest as a variety of symptoms, some more noticeable (and frankly, more annoying) than others:

    1. Irregular Periods: Your once predictable cycle might start acting like it's forgotten its schedule, becoming lighter, heavier, more sporadic, or sometimes taking a break for months at a stretch.
    2. Hot Flashes and Night Sweats: These unexpected waves of heat can make you feel like you're living in a personal summer, regardless of the weather outside.
    3. Mood Swings and Irritability: The smallest things might suddenly set you off, or you might find yourself in a funk without any apparent reason.
    4. Sleep Disturbances: Falling asleep or staying asleep becomes harder, leaving you wondering if a good night's sleep is just a myth.
    5. Decreased Libido: The desire for intimacy may wane, oftentimes coinciding with discomfort due to other symptoms.
    6. Vaginal Dryness: Less estrogen means less natural lubrication, which can make sex uncomfortable or even painful.
It's a lot, isn't it? 

But here's the thing — recognizing these symptoms for what they are is the first step toward managing them and reclaiming your sense of normalcy. 

Here are a few empathetic tips to help you ride out the perimenopausal storm:

Track Your Symptoms: Keeping a diary of what you're experiencing can help you identify patterns and triggers, especially for mood swings and hot flashes.

Focus on Nutrition: Eating a balanced diet rich in fruits, vegetables, and whole grains can help stabilize your mood and energy levels. Consider incorporating foods that are known to help with menopausal symptoms, like soy and flaxseeds, which contain phytoestrogens.

Stay Active: Regular exercise can improve sleep, strengthen your bones, and boost your spirits. Find an activity you love, whether it's yoga, walking, or dancing, and make it a part of your daily routine.

Seek Support: Talk to friends who are going through the same thing or join a support group. Sometimes, just knowing you're not alone can make a world of difference.

Consider Professional Help: If symptoms become overwhelming, reach out to a healthcare provider. There are treatments available, from hormone therapy to alternative remedies, that can offer relief.


Remember, perimenopause is a natural part of life, not a medical condition that needs to be cured!

 It's a time of transition, and with the right approach, you can manage the symptoms and continue to live your life to the fullest. 

You've got this!

Transitioning to Menopause: Understanding the Journey


Wave goodbye to the unpredictable tides of perimenopause and welcome the next chapter — menopause. It's not just a phase but a significant transition, marking the end of menstrual cycles and fertility in a woman's life. 

Menopause is officially diagnosed after you've gone 12 consecutive months without a period, a milestone that most women reach in their late 40s to early 50s. This period brings with it a new set of challenges and changes, largely due to decreased estrogen levels, which have far-reaching effects on your body and mind.

The Role of Decreased Estrogen Levels

Estrogen has been the leading lady in the story of your reproductive health, playing roles in everything from menstruation to mood regulation. As menopause sets in and estrogen levels decline, you might notice a variety of symptoms. 

These can range from the physical to the emotional, each intertwined with the others in complex ways.

Common Menopause Symptoms

Continuation of Perimenopausal Symptoms: If you thought you'd bid farewell to hot flashes, night sweats, and mood swings, they might stick around like uninvited guests for a bit longer.

Osteoporosis Risk Increase: Estrogen did more than regulate your periods; it also helped protect your bones. With its decline, the risk of osteoporosis or weakened bones climbs, making it crucial to focus on bone health more than ever.

Changes in Weight Distribution and Metabolism: You might find your metabolism slowing down, accompanied by weight gain, especially around the abdomen. This change not just affects how you look but also impacts your overall health risk profile.

Dry Skin and Hair: Estrogen once helped maintain the oil balance of your skin and the lustre of your hair. Its decrease can lead to drier skin and hair, changing how you approach your skincare and haircare routines.

Cognitive Changes (Memory Fog): Ever walked into a room and forgotten why? Estrogen's influence extended to cognitive functions, so its reduction can manifest as memory lapses or a general sense of brain fog'.

The Emotional and Psychological Impact

The transition to menopause isn't just about the physical changes. It's a time when many women reflect on their lives, their youth, and their future. It can evoke a mixed bag of emotions — from relief at no longer dealing with periods or the worry of pregnancy, to sadness or anxiety about aging and loss of fertility. 

It's normal to experience a wide range of feelings, including a sense of loss, but also potentially liberation and a new beginning.

Navigating the Transition

Knowledge is Power: Understand what's happening in your body. Educate yourself about menopause, its symptoms, and potential health concerns.

Prioritize Self-Care: Now is the time to double down on taking care of yourself! Self care is super important right now. Eat well-balanced meals, stay active, ensure you get enough calcium and vitamin D, and prioritize sleep.

Seek Support: Talk about what you're going through with friends, family, or support groups. You're not alone, and sharing experiences can be incredibly comforting.

Explore Treatment Options: If symptoms are significantly impacting your life, consult with a healthcare provider. There are various treatments, from hormone replacement therapy (HRT) to natural remedies, that can ease this transition.

Focus on Mental Health: Keep an eye on your emotional well-being. If you're struggling, consider talking to a therapist who can provide strategies to cope with change and loss.

Menopause marks a new era — not an end, but a transition to a different stage of life. 

It's a time that can bring freedom, wisdom, and a new sense of purpose. 

Approach it with curiosity, care, and compassion for yourself, and remember, this transition, like all others, comes with its unique set of challenges and opportunities. Welcome to the next adventure.

Lifestyle Adjustments and Remedies for Menopause Transition

Navigating through the transition to menopause doesn't have to be a solo voyage. By incorporating certain lifestyle adjustments and remedies, you can alleviate symptoms and maintain a sense of harmony in your life. 

While Hormone Replacement Therapy (HRT) is an option for some women, many are interested in exploring alternative and natural therapies to manage their menopausal symptoms. 

Here's a guide to help you find balance during this pivotal time.

Dietary Changes for Hormonal Balance

The food you eat has a profound impact on your hormonal health. 

Incorporating foods rich in phytoestrogens, such as soy products, flaxseeds, and sesame seeds, can help naturally balance estrogen levels in the body. Omega-3 fatty acids, found in fish like salmon, chia seeds, and walnuts, are crucial for overall wellbeing and can help combat mood swings and depressive symptoms. 

Calcium and vitamin D are essential for bone health, so include dairy or fortified plant milk, leafy greens, and fatty fish in your diet. 

Also, consider reducing caffeine and alcohol intake, as they can exacerbate hot flashes and disturb sleep patterns.

The Role of Regular Exercise

Exercise isn't just about keeping fit; it's a potent remedy for many menopausal symptoms. Weight-bearing exercises, such as walking, jogging, or dancing, help maintain bone density and combat osteoporosis. 

Strength training is vital for preserving muscle mass, which naturally declines with age, thereby supporting metabolism and weight management. 

Yoga and Pilates not only enhance flexibility and balance but also promote mental wellbeing, helping to reduce stress and anxiety.

Stress-Reduction Techniques

Stress can aggravate menopausal symptoms, making stress management techniques like yoga, meditation, and mindfulness invaluable tools during this transition. 

These practices encourage deep relaxation, improve sleep quality, and enhance overall emotional resilience. 

Mindfulness, the art of living in the present moment, can particularly help in managing mood swings and irritability, fostering a calm and balanced mind.

Exploring Alternative Treatments

Many women are turning to alternative and natural therapies for menopause symptom relief. Acupuncture, for example, has been shown to reduce the frequency and severity of hot flashes and improve sleep quality. 

Herbal supplements, such as black cohosh, red clover, and St. John’s Wort, might offer relief for some women, but it's crucial to consult with a healthcare provider before starting any new supplement, as they can interact with other medications and aren’t suitable for everyone.

Phytotherapy, the use of plants and herbs, is becoming increasingly popular. Sage tea, for instance, can help reduce sweating and hot flashes, while evening primrose oil is touted for its ability to ease breast tenderness and mood swings.

The Significance of Community and Support Groups

Perhaps one of the most underestimated remedies is the power of community and connection. 

Joining support groups, whether online or in person, can provide a space to share experiences, advice, and encouragement. 

Support groups (also see our post What is Perimenopause?) such as the ones below can offer a sense of belonging and understanding that can be incredibly comforting during times of change. 

Red Hot Mamas:
As one of the nation's largest menopause education programs, Red Hot Mamas offers comprehensive information and support to mid-life women dealing with health changes.
Website: Red Hot Mamas
The North American Menopause Society (NAMS):
Focused on promoting menopause health and education, NAMS provides resources like Hormone Therapy FAQs, Menopause Guidebooks, and more for navigating menopausal changes.
Website: NAMS

Engaging in social activities, hobbies, and volunteer work can also provide a sense of purpose and fulfillment, contributing to overall happiness and well-being. 

In conclusion, transitioning through menopause is a unique experience for every woman. By adopting a holistic approach to wellness, focusing on diet, exercise, stress management, and exploring alternative therapies, you can navigate this natural phase of life more comfortably and with greater ease. 

Remember, consulting with healthcare professionals before trying new treatments or making significant lifestyle changes is essential to ensure they align with your personal health needs and conditions.

Navigating Health Care During Menopause: A Focus on Complementary Medicine

Menopause is a significant phase in a woman’s life, characterized by profound physical and emotional changes. Navigating health care during this time is crucial for maintaining optimal health and well-being. 

Regular health screenings become can help monitor changes and prevent potential health issues. Recommended screenings include bone density tests to check for osteoporosis risk, mammograms for breast health, and screenings for cardiovascular health and diabetes. 

However, beyond these essential screenings and traditional medical advice, many women are seeking complementary and alternative medicine (CAM) treatments to manage their menopausal symptoms.

Complementary Medicine During Menopause

Complementary medicine encompasses a variety of treatment approaches that fall outside the realm of conventional medicine but can be used alongside it to help alleviate symptoms and improve quality of life during menopause. Here's an exploration into some of the most popular and effective CAM treatments:

Acupuncture: This ancient Chinese medicine technique involves inserting thin needles into specific points on the body. It's widely used for reducing hot flashes, night sweats, and improving sleep patterns during menopause.

Herbal Supplements and Phytoestrogens: Herbs such as black cohosh, red clover, dong quai, and evening primrose oil are frequently sought for their potential to ease menopausal symptoms. Phytoestrogens found in foods like soybeans, flaxseeds, and sesame seeds mimic estrogen in the body and may offer natural symptom relief.

Mind-Body Practices: Yoga, tai chi, and meditation are mind-body practices that reduce stress and improve physical well-being. These techniques can help manage psychological symptoms associated with menopause, such as mood swings, anxiety, and depression.

Nutritional Therapy: Adjusting your diet to include more whole foods, fruits, vegetables, and healthy fats can have a positive impact on menopausal symptoms. Consulting with a nutritionist who understands the changes happening in your body can provide personalized dietary advice.

Aromatherapy and Essential Oils: Lavender for relaxation, clary sage for balancing hormones, and peppermint for cooling the body are just a few examples of how essential oils can be used to manage symptoms.

Effectively Communicating with Healthcare Providers

While exploring CAM treatments, maintaining open communication with healthcare providers is key. Be honest about your symptoms, concerns, and the complementary therapies you're interested in or already using. This ensures that all aspects of your health care are aligned and that any CAM treatments complement your medical care safely and effectively.

Incorporating Complementary Medicine

Before incorporating any CAM treatments into your regimen, thorough research and consulting with a healthcare professional knowledgeable in both conventional and complementary medicine is crucial. This dual approach ensures that your chosen treatments are safe and tailored to your individual health needs.

Navigating health care during menopause with an openness to complementary and alternative medicine offers a holistic path to managing symptoms. By combining regular health screenings and effective communication with healthcare providers with the thoughtful use of CAM treatments, you can support a smoother transition through menopause and enhance your overall well-being.


Navigating the transitions of perimenopause and menopause is a significant aspect of women's health, underscoring the importance of understanding the myriad changes that occur during these phases. Recognizing and addressing the symptoms — from hormonal fluctuations to emotional shifts — not only aids in managing this natural progression but also in maintaining quality of life and well-being. It's a time that calls for an emphasis on self-awareness and proactive health care, blending traditional medical advice with complementary approaches when appropriate.


Encouragement to seek support cannot be overstated. Whether it’s consulting healthcare providers, connecting with peer support groups, or exploring personalized self-care routines, the essence lies in not navigating this path in isolation. Sharing experiences, concerns, and solutions cultivates a community of understanding and compassion, providing strength and solace throughout this transition.


Lastly, it's empowering to reframe menopause not as a period of loss, but as an opportunity for growth and wellness. This life stage opens up new avenues for self-discovery, health optimization, and personal development. It presents a unique chance to prioritize self-care, explore new interests, and invest in health in ways that perhaps weren't prioritized earlier in life.


Understanding perimenopause and menopause, seeking support, and prioritizing self-care are critical components in navigating these transitions. 


By viewing this life stage as an opportunity rather than an obstacle, it becomes possible to approach menopause with optimism, finding pathways to growth, wellness, and a fulfilling life beyond.

Navigating through the transitions of perimenopause and menopause is a unique journey for every woman, filled with its own set of challenges and discoveries. It's a time that can be as enlightening as it is demanding, requiring not just an understanding of the changes happening within but also a compassionate approach to managing them. 

Every woman's experience is rich with insights that can illuminate this path for others, turning individual stories into shared wisdom.

We warmly invite you to share your experiences or any tips you've found helpful for managing symptoms in the comments section below. 

Whether it's a remedy that eased your hot flashes, a dietary change that boosted your energy, or a mental health practice that brought you peace, your contribution can be a beacon of support and encouragement to women at various stages of this transition. 

Sharing your story not only helps others feel less alone but can also offer practical solutions and much-needed hope.

Furthermore, if you're seeking more in-depth analysis, personal stories, and practical advice on navigating the complexities of women's health and well-being, consider signing up for our newsletter. It's a resource designed to empower and educate, bringing the latest insights and research straight to your inbox. 

Our newsletter serves as a guide through the multifaceted aspects of health, offering strategies for wellness, self-care tips, and updates on holistic and medical approaches to managing menopausal symptoms.

Joining our newsletter community is more than just gaining access to valuable information; it's about connecting with a broader network of women dedicated to living their best lives through all of life's transitions. 

Together, we can explore the nuances of health and well-being, supporting each other with knowledge, empathy, and understanding.

Your voice matters. Your experiences are valuable. 

Share your journey in the comments and join our newsletter today to become part of a growing community committed to thriving through every stage of life.

With warm hug, Cat x



Back to blog

Leave a comment

Please note, comments need to be approved before they are published.