Symptoms

During perimenopause and menopause, it’s not uncommon for digestive problems such as acid reflux and other GERD (Gastroesophageal reflux disease symptoms) to arise. Overall, perimenopausal and menopausal women are around three times more likely to have acid reflux than those who haven’t begun the transition to menopause.

During perimenopause, hormonal changes, particularly fluctuations in estrogen levels, can affect the function of the lower esophageal sphincter (LES), which is responsible for preventing stomach acid from flowing back into the esophagus. This can lead to symptoms such as heartburn, chest pain, and regurgitation.

Many women experience weight gain during perimenopause, especially around the abdomen. Excess abdominal fat can put pressure on the stomach and LES, increasing the risk of acid reflux. 

Changes in dietary habits, such as consuming more spicy, fatty, or acidic foods, can occur during perimenopause. These foods are known triggers for acid reflux and can contribute to the worsening of symptoms.

Perimenopause is often accompanied by increased stress levels and changes in lifestyle, such as smoking, alcohol consumption, and lack of exercise. These factors can exacerbate acid reflux symptoms.

Aging and hormonal fluctuations can affect digestive function, including gastric motility and the production of stomach acid. These changes can also contribute to the development or worsening of acid reflux.

TIPS FOR MANAGING ACID REFLUX

 Managing acid reflux during perimenopause involves lifestyle modifications and, in some cases, medication. Here are some tips that may help:

• Identifying and avoiding foods that trigger your acid reflux by keeping a daily record (food diary) can reduce the frequency and severity of acid reflux symptoms.
• Avoiding trigger foods such as spicy, fatty, or acidic foods. Eating smaller meals and avoiding late-night snacks can also be beneficial.
• Elevating the head of your bed, maintaining a healthy weight, and practicing stress-reducing techniques like meditation or yoga can help manage acid reflux.
• Over-the-counter antacids or medications that reduce stomach acid production, may be recommended by your healthcare provider if lifestyle changes alone are not sufficient.
• Engaging in regular physical activity can help improve digestion and overall health, which may in turn reduce acid reflux symptoms.

It’s important to consult with your healthcare provider if you’re experiencing persistent or severe acid reflux symptoms during perimenopause. They can help determine the most appropriate management plan for your specific situation.

The hormone changes that affect your periods during perimenopause can affect your emotions too. Anxiety during perimenopause is a multifaceted issue influenced by various factors and combination of hormonal changes, psychological factors, and lifestyle influences. 

The primary hormonal changes during perimenopause involve fluctuations in estrogen and progesterone levels. These hormonal shifts can affect neurotransmitters like serotonin and dopamine, which are involved in mood regulation. Changes in these neurotransmitters can contribute to feelings of anxiety. Stressful life events, past experiences with anxiety or depression, and personal temperament can also play a role in anxiety during perimenopause. Women who are prone to anxiety may experience heightened symptoms during this hormonal transition.

Physical symptoms such as hot flashes, night sweats, sleep disturbances, and irregular menstrual cycles can be distressing and also contribute to anxiety. These symptoms can disrupt daily routines and quality of life, leading to increased stress and anxiety. Perimenopause can bring about changes in body composition, such as weight gain or shifts in fat distribution. These changes, along with societal expectations and perceptions of aging, can impact self-esteem and contribute to anxiety.

Perimenopause often coincides with other life transitions such as children leaving home, career changes, or caring for aging parents. These changes can add stress and anxiety to an already challenging time. Certain medical conditions that commonly occur during perimenopause, such as thyroid disorders or chronic pain conditions, can also contribute to anxiety symptoms.

Tips for managing anxiety during this stage:
Managing anxiety often involves a holistic approach that may include lifestyle modifications, stress management techniques, social support, and in some cases, professional intervention such as therapy or medication.

• Engage in self-care activities that promote relaxation and stress reduction, such as deep breathing exercises, meditation, yoga, or mindfulness practices. These techniques can help calm the mind and reduce anxiety levels.
• Physical activity has been shown to improve mood and reduce anxiety. Aim for regular exercise, such as walking, jogging, swimming, or yoga, to benefit both your physical and mental well-being.
• Maintain a balanced diet, get adequate sleep, limit caffeine and alcohol intake, and avoid smoking. These lifestyle factors can have a significant impact on anxiety levels. 
• Lean on friends, family, or a support group for emotional support. Sharing your experiences with others who understand can be comforting and validating. 
• If anxiety symptoms are interfering with your daily life, consider seeking professional help. A mental health professional can provide therapy, counseling, or medication options to manage anxiety effectively. 

It’s essential to remember that perimenopause is a transitional phase that can bring about various physical and emotional changes. Being proactive about self-care, seeking support when needed, and understanding that these symptoms are often temporary can help navigate anxiety during perimenopause more effectively.

Incontinence is the common problem faced by women in the peri menopause and menopausal age group as the woman’s body is undergoing metabolic and hormonal changes. 

Our ovaries stop making estrogen which is an essential hormone and this causes significant shift in our body functions in the form mood swings, hot flushes, night sweats, bladder and bowel control issues etc. The vaginal tissue becomes less elastic. The lining of your urethra, the tube that empties urine from your bladder, begins to thin. Your pelvic floor, the group of muscles that supports both your urethra and bladder, weakens.

There are many kinds of incontinence, – stress incontinence(peeing during laughing, coughing, sneezing), urge incontinence(frequent urge to pee), nocturia (frequently getting up to pee during middle of night) and painful urination (burning sensation during peeing) etc. 

Apart from menopause, there are various other reasons like vaginal childbirths, diabetes, multiple sclerosis and sometimes antidepressants can also cause this. But menopause aggravates this condition. Ignoring this condition will not make it go as it worsens over a period.

TIPS FOR MANAGING

• Strengthen your pelvic floor muscles by doing Kegel exercises. Tighten and release your pelvic floor muscles for a few seconds. Aim to do three sets of 10 Kegels each day.
• Eat well and maintain healthy weight as extra weight causes pressure on bladder.
• Stay hydrated and avoid too much of caffeine and alcoholic drinks. 
• Limit liquids in the later half of the day
• Exercise and stay active
• Always visit your healthcare professional / gynaecologist.

Brain fog describes that frustrating feeling when you just can’t think clearly. It refers to a lack of focus, mood changes, poor memory, and difficulty concentrating that can be experienced during the menopausal transition. It can go hand in hand with other changes (usually temporary) in how your brain functions as you transition through the menopause. 

You may also experience brain fog alongside other symptoms of the menopause, such as mood swings, depression, anxiety, and sleep issues.

Brain fog can be debilitating, particularly if you need to function day-to-day in a high-performance or pressured environment at home or work. It can affect your levels of confidence and self-esteem. 

Brain fog during menopause occurs due to hormonal changes, primarily fluctuations in estrogen and progesterone levels. These hormones play a crucial role in various brain functions, including cognition, mood regulation, and memory. When estrogen levels decline during menopause, it can affect neurotransmitters like serotonin and dopamine, which are important for cognitive function and mood. Additionally, hormonal changes can impact sleep patterns, leading to fatigue and difficulty concentrating, further contributing to brain fog. Stress, lifestyle factors, and other menopausal symptoms like hot flashes and sleep disturbances can also contribute to brain fog during this time.

TIPS FOR MANAGING BRAIN FOG

Here are some insights and tips for managing brain fog during perimenopause:

• Talk to your healthcare provider about hormone therapy or other medications if hormonal changes are significantly impacting your cognitive function.
• Practice stress management techniques such as deep breathing, mindfulness meditation, yoga, or progressive muscle relaxation to reduce stress levels and improve mental clarity.
• Quality sleep is crucial for cognitive function. Establish a regular sleep schedule, create a relaxing bedtime routine, and address any sleep disturbances such as insomnia or sleep apnea.
• Physical activity has been shown to improve cognitive function and reduce brain fog. Aim for regular exercise, such as brisk walking, jogging, cycling, or strength training, to promote brain health.
• Engage in activities that stimulate your brain, such as puzzles, crossword puzzles, reading, learning new skills or hobbies, and socializing with others. Mental stimulation can help improve cognitive function and combat brain fog.
• Eat a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Omega-3 fatty acids found in fish, flaxseeds, and walnuts are particularly beneficial for brain health.
• Dehydration can contribute to cognitive difficulties. Drink plenty of water throughout the day to stay hydrated and support optimal brain function.
• Use tools and strategies to help manage cognitive symptoms, such as using calendars, to-do lists, reminder apps, and organizing tasks to improve focus and memory.

If brain fog persists or significantly impacts your daily functioning, consult with your medical practioner for a comprehensive evaluation and personalized recommendations. They can help identify underlying causes and develop a treatment plan tailored to your needs.

Breast pains are a common part of the menopause transition, although they are experienced in different ways. Sore breasts, also known as mastalgia, happens due to hormonal changes which cause fluid to build up in the breasts, making them feel swollen and tender.

During perimenopause, the hormonal fluctuations are more dramatic. For some women, it’s an experience of tenderness, burning or soreness as they go through the perimenopause and into the menopause. For others, it’s a stabbing, sharp or throbbing pain. Breast pain can occur in just one or both breasts. It is also common for breasts to get bigger or smaller or to change in shape during this period. 

Breast pain should go away after a person completely stops having periods and enters menopause. However, having hormone therapy during menopause can increase the risk of continued breast pain.

Most women worry about any symptoms concerning their breasts, and that’s a natural response. Try not to panic. 

Breast pain and tenderness are rarely early signs of breast cancer, but please speak to a doctor if you’re worried, especially if you find a lump, if there is any change in the appearance of your breasts or nipples, or any nipple discharge.

TIPS FOR MANAGING BREAST PAIN & TENDERNESS

• Making lifestyle changes can also help to relieve the discomfort that sore breasts can cause: 
• Getting a good bra support with a well-fitting bra can make a big difference..
• Stopping smoking As well as reducing breast pain, it will also reduce your risk of breast cancer. 
• Evening primrose oil capsules along with Vitamin E for three to six months may help some women. Even though it’s a natural product, this isn’t suitable for everyone as it may increase the chance of bruising and bleeding. Please consult your doctor. 
• Weight loss Trying to lose even a small amount of weight can have a really positive effect on your body and your mental health. 
• Ibuprofen : Simple anti-inflammatory painkillers can help with breast tenderness. As always, please speak to a doctor before taking any medication.
• It may help to reduce salt consumption and drink more water, as mild dehydration causes fluid retention, which may worsen breast pain.
• Avoiding caffeine can also help to reduce tenderness. 
• Some people believe that maintaining a diet low in saturated fat may relieve breast pain too, as this can reduce estrogen levels.

Bloating is a gastrointestinal issue which is likely to appear early on perimenopausal stages and is considered a symptom of menopause. The sensation of bloating is often characterised by an excessive buildup of gas, air, or liquid in the stomach. An individual might encounter sensations of abdominal tightness, pressure, or a feeling of fullness, which may or may be accompanied by a noticeably enlarged belly.

Understanding the connection between menopause and bloating is the first step in addressing this discomfort. To delve deeper into the issue, let’s explore what causes bloating during menopause and discover potential remedies to alleviate this symptom effectively.

Menopause bloating is caused by the decline in estrogen and progesterone which slows down the process of digesting your food passing through your gastrointestinal (GI) tract, a process called peristalsis. This delayed food digestion could cause bloating, bowel blockage, and nausea.

Oestrogen serves an important role on a lot of biological functions specially on the digestive and gastrointestinal (GI) tract and control’s women’s susceptibility to stress which releases cortisol. Cortisol affects the number of good bacteria in the gut which makes an individual prone to irritable bowel syndrome (IBS) and is what’s causing bloating, stomach cramps, and constipation.

The duration of bloating during menopause can vary greatly amongst women. While for some, bloating is a transitory symptom that lasts a few months, for others, it is a chronic condition that lasts for years.

Tips for managing

For many women going through this transitional stage, stopping and effectively managing menopausal bloating is a problem. Lifestyle changes can help to alleviate this discomfort. 

Here’s a list of possible actions:

• Regular activity, such as walking or yoga, aids digestion and minimises the likelihood of bloating. Additionally, exercise helps reduce stress, which may worsen menopausal bloating, and enhance general wellbeing. 
• Improve Your Hydration: Water is an essential component for your body. Bloating is caused by constipation, which is brought on by dehydration. Make an effort to consume at least eight eight-ounce glasses of water per day.
• Maintain a Healthy Balanced Diet: Choose foods which can help reduce inflammation and fluid retention as well as enhance your gut health. Rich in fibre foods helps you reduce constipation and potassium to help your body maintain a healthy level of body fluid. These foods include asparagus, apples, avocado, bananas, cucumbers, and oats. Lastly, avoid eating too many gas-producing foods such as carbonated beverages, beans, and cruciferous vegetables.
• Proper Management of Stress and Anxiety: Stress slows digestion in some individuals, producing bloating, discomfort, and constipation, while it speeds up digestion in others, causing diarrhoea and frequent trips to the restroom. To relieve bloating and boost general well-being, try stress-reduction practices such as deep breathing, meditation, or mindfulness.
• Consume Smaller Meals: Bloating is frequently caused by overeating. Smaller servings should alleviate the sensation of fullness. Consuming heavy and oily foods can leave you feeling bloated. 
• Supplements can be a beneficial addition to your management plan when it comes to controlling menopause bloating. Probiotics are a good choice for supplements to get
• Ginger, peppermint, fennel, and chamomile are some common natural food products that have been demonstrated to help relieve bloating and soothe the digestive tract.

It is important to remember, however, that menopausal bloating is often a symptom that improves with time and proper management measures. 

For successful management and mental calm, it’s important to know when to consult a doctor about menopausal bloating. Bloating can occasionally be a common symptom of menopause, but in some cases, If you have persistent or severe bloating that interferes with your everyday life, along with other troubling symptoms such as abdominal discomfort or unexplained weight fluctuations, it is best to visit your healthcare professionals

Depression during perimenopause is quite common. Perimenopausal depression generally comes on gradually. As you reach perimenopause, your estrogen levels fluctuate more widely and irregularly, and estrogen levels drop dramatically at menopause. These times of intense hormonal fluctuation can cause increased vulnerability to depression.

Fluctuations in hormones affect neurotransmitters like serotonin and dopamine, which play a role in mood regulation. Additionally, perimenopause can bring about significant life changes and stressors, contributing to depressive symptoms. 

Perimenopause often coincides with other life stressors, such as changes in relationships, career, or family dynamics, which can also contribute to depression. 

Managing depression during this time may involve a combination of lifestyle changes, therapy, and in some cases, medication

TIPS FOR MANAGING DEPRESSION

Managing depression during perimenopause and menopause can be challenging, but there are strategies that can help:

• Regular exercise can improve mood and reduce symptoms of depression. Aim for at least 30 minutes of moderate exercise most days of the week.
• Eat a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Avoid excessive caffeine, sugar, and alcohol, as they can worsen mood swings.
• Prioritize good sleep hygiene by sticking to a regular sleep schedule and creating a relaxing bedtime routine. Avoid screens and stimulating activities before bed.
• Seek Support: Talk to friends, family, or a therapist about your feelings. Support groups for women going through perimenopause and menopause can provide a sense of community and understanding.
• For some women, Hormone Replacement Therapy (HRT ) can help alleviate symptoms of perimenopause and menopause, including mood swings and depression. Discuss the risks and benefits with your healthcare provider.
• Practice mindfulness meditation, deep breathing exercises, or yoga to reduce stress and promote emotional well-being.
• In some cases, antidepressant medication may be prescribed to help manage depression symptoms. Consult with a healthcare provider to discuss the best treatment options for you.
• Stay socially active and engaged in activities that bring you joy and fulfillment. This can help combat feelings of isolation and improve mood.
• Identify sources of stress in your life and find healthy ways to cope, such as prioritizing tasks, setting boundaries, and practicing self-care.
• Stay Informed: Educate yourself about perimenopause and menopause to better understand the physical and emotional changes you may experience and seek professional help if needed.

Remember, everyone’s experience with perimenopause and menopause is unique, so it may take some trial and error to find the best coping strategies for you. Don’t hesitate to reach out for support from healthcare professionals or support groups if you’re struggling.

Do you feel exhausted all day, every day? In the morning, does the thought of even getting out of bed seems impossible thanks to a complete lack of energy? Fatigue, or chronic tiredness, is one of the most debilitating symptoms of menopause and can hit without warning.

During perimenopause your body’s as your estrogen and progesterone levels fluctuate you begin to experience perimenopause symptoms, including sleep disruption. As you enter perimenopause, your cortisol levels also rise, you feel more on edge or stressed, your heart rate increases, and your body temperature rises. All of these changes interfere with your ability to sleep soundly. Disordered sleep or insomnia leads directly to fatigue. Night sweats make you wake up, and these interruptions in sleep can cause fatigue during the day.

TIPS FOR MANAGING FATIGUE IN MENOPAUSE

It’s essential to address this issue to improve your quality of life. Here are some tips : 

• Ensure you’re getting enough restful sleep each night. Establish a regular sleep schedule, create a relaxing bedtime routine, and address any sleep disturbances such as insomnia or night sweats.
• Practice stress-reduction techniques such as deep breathing, meditation, yoga, or progressive muscle relaxation to lower stress levels and improve energy levels. 
• Engage in regular physical activity, even if it’s gentle exercises like walking, yoga, or swimming. Physical activity can boost energy levels, improve mood, and promote overall well-being. 
• Make sure you’re eating a balanced diet with plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid excessive sugar and caffeine, which can contribute to energy crashes.
• Drink plenty of water throughout the day to stay hydrated, which can help combat fatigue.
• Reduce alcohol consumption and limit stimulants like caffeine, especially in the afternoon and evening, as they can interfere with sleep quality and contribute to fatigue.
• Consider discussing your fatigue with a healthcare provider to rule out any underlying medical conditions such as thyroid disorders, anemia, or sleep disorders that may be contributing to your symptoms.
• Take time for self-care activities that you enjoy, such as reading, listening to music, taking a bath, or spending time in nature. Taking care of your mental and emotional well-being can also help improve energy levels.

It’s essential to address persistent fatigue during perimenopause as it can impact daily functioning and overall quality of life. Working with a healthcare provider can help develop a personalized approach to managing fatigue and improving overall well-being during perimenopause.

HOT FLUSHES AND NIGHT SWEATS

Irritable bowel syndrome (IBS) is a common gastrointestinal disorder characterized by abdominal pain or discomfort, along with changes in bowel habits such as diarrhoea, constipation, or a combination of both. It can either worsen or develop during perimenopause and menopause.

So, let’s take a look at how perimenopause and menopause can impact IBS:

Fluctuating hormones: If you tended to get a little bit of IBS or digestive problems before a period when you were getting regular periods, it’s more than likely that the same thing will occur. Very often, it’s due to your estrogen dropping before a period, causing digestive problems. So, if your estrogen is continuing to fall during perimenopause and menopause, then it’s more likely to trigger these symptoms as well.

Stress and anxiety: Both common symptoms of perimenopause and menopause, we know that being stressed or anxious can have a huge and very swift impact on your digestion and all the symptoms associated with it.

Lack of friendly bacteria: If you’ve had a lot of antibiotics, if maybe your diet is not particularly good, then a lack of friendly bacteria can have a big impact on your digestion and also your elimination.

Changes in Digestive Function: Hormonal changes during perimenopause can also affect digestive function, leading to alterations in bowel habits and increased susceptibility to symptoms like bloating, abdominal pain, and diarrhea or constipation.

Other Menopausal Symptoms: Symptoms such as hot flashes, insomnia, and fatigue can also contribute to overall stress and impact IBS symptoms negatively.

TIPS FOR MANAGING IBS

Managing irritable bowel syndrome (IBS) during perimenopause requires a holistic approach that addresses both the gastrointestinal symptoms and hormonal changes. Here are some tips for managing IBS in perimenopause:

• Identify and avoid trigger foods that can exacerbate IBS symptoms. Common triggers include certain types of carbohydrates (FODMAPs), fatty foods, caffeine, alcohol, and spicy foods. Consider working with a dietitian experienced in managing IBS to develop a personalized low FODMAP diet or other dietary plan.
• Probiotics: Some research suggests that probiotics may be beneficial for IBS symptoms by promoting a healthy gut microbiome. Consider incorporating probiotic-rich foods like yogurt or kefir into your diet or talk to your healthcare provider about probiotic supplements.
• Practice stress-reducing techniques such as mindfulness meditation, deep breathing exercises, yoga, or progressive muscle relaxation. Stress can significantly impact IBS symptoms, so finding effective stress management strategies is crucial.
• Engage in regular physical activity, such as walking, swimming, or cycling. Exercise can help improve digestion, reduce stress, and promote overall well-being, which can benefit both IBS and perimenopause symptoms.
• Keep a Symptom Journal: Keep track of your symptoms, triggers, and any changes in your diet or lifestyle. This can help you and your healthcare provider identify patterns and make more informed decisions about managing your IBS during perimenopause.
• Depending on the severity of your symptoms, your healthcare provider may recommend medications to manage IBS symptoms during perimenopause. These may include antispasmodics to reduce abdominal cramping, laxatives or anti-diarrheal medications, or medications to address specific symptoms like bloating or constipation.

 It’s essential to work closely with your healthcare provider/ nutritionist to develop a tailored treatment plan that addresses your specific needs and concerns. Regular follow-ups and open communication can help ensure that your management approach is effective and sustainable.

If you are over the age of 40 and have trouble sleeping, wake up hot and sweaty, or feel tired during the day, you are not alone. Menopause, the time in life when a person’s periods stop for 12 consecutive months, brings about a series of changes—including shifts in sleep patterns. Insomnia refers to the difficulty falling or staying asleep. It is a common experience in menopause and may occur because of hormonal changes. During perimenopause, a person’s ovaries produce much lower amounts of certain hormones, including estrogen and progesterone. These hormonal shifts can disrupt the body’s natural sleep-wake cycle, leading to difficulties falling asleep or staying asleep throughout the night. 

It may also be a secondary result of the other symptoms of menopause, such as hot flashes. These vasomotor symptoms are common during perimenopause and can disrupt sleep patterns. Hot flashes and night sweats can cause sudden awakenings, leading to fragmented sleep and insomnia. 

Mood swings, anxiety, and depression are also common during perimenopause. These psychological factors can contribute to insomnia by causing racing thoughts, worries, or difficulty relaxing before bedtime. 

Other physical symptoms such as urinary frequency, joint pain, or headaches can also disrupt sleep and contribute to insomnia during perimenopause. 

Some women may experience new or worsening sleep disorders during perimenopause, such as sleep apnea or restless legs syndrome, which can interfere with restful sleep. 

TIPS FOR MANAGING INSOMNIA 

Here are some strategies to help manage insomnia during perimenopause: 

• Establishing a regular sleep schedule, going to bed and waking up at the same time every day, even on weekends. Consistency can help regulate your body’s internal clock and improve sleep quality. 
• Develop a calming bedtime routine to signal to your body that it’s time to wind down. This may include activities like reading a book, taking a warm bath, practicing relaxation exercises or meditation, or listening to soothing music. 
• Create a Comfortable Sleep Environment: Ensure your bedroom is conducive to sleep by keeping it dark, quiet, and cool. Use blackout curtains, earplugs, or a white noise machine if needed. Invest in a comfortable mattress and pillows that support proper spinal alignment. 
• Avoid consuming caffeine, nicotine, and alcohol close to bedtime, as these substances can interfere with sleep quality and disrupt your ability to fall asleep or stay asleep. 
• Practice stress-reducing techniques such as deep breathing exercises, progressive muscle relaxation, mindfulness meditation, or yoga. 
• Minimize exposure to electronic devices such as smartphones, tablets, computers, and television screens at least an hour before bedtime. The blue light emitted from screens can interfere with melatonin production, making it harder to fall asleep. 
• Engage in regular physical activity during the day, but avoid vigorous exercise close to bedtime. Physical activity can promote better sleep quality and help regulate hormonal fluctuations. 
• Talk to your healthcare provider about any medications or supplements you’re taking that may impact sleep. They can help adjust dosages or recommend alternatives if necessary. 
• If insomnia persists despite trying these strategies, consider seeking professional help from a healthcare provider or sleep specialist. They can evaluate your sleep patterns, identify underlying issues, and recommend appropriate treatments such as cognitive-behavioral therapy for insomnia (CBT-I) or medication options if needed. 

By incorporating these strategies into your daily routine and addressing underlying factors contributing to insomnia, you can improve sleep quality and overall well-being during perimenopause.

If your periods are all over the shop, that’s one of the signs that you could be in perimenopause .
Women can experience irregular periods for years – anything between two and 10 – before they stop completely. However, some women find that their periods just stop after years of being regular as clockwork. Although your periods can be irregular around menopause, if you experience any spotting between periods please speak to your GP.

Again, it’s the fluctuation and decline in the levels of the hormones oestrogen and progesterone during menopause that are to blame. Other factors, such as stress, can also play havoc with your natural cycle.

It can be frustrating and difficult to manage if your periods arrive unpredictably, and it can also be worrying. It may be a part of menopause and nothing to worry about, but if you are concerned, always speak to your gynaecologist.

Underlying health factors can also be to blame, so make sure that you get yourself checked out to rule out any other causes. Remember that it is still possible to get pregnant when perimenopausal. Even if you haven’t had a period for months, they could still return.

TIPS FOR MANAGING IRREGULAR PERIODS

If irregular periods are a part of your perimenopause, there are things that you can do to provide some relief:

• Manage the stress in your life. If you have too many demands on you – from work to kids to parents to just having too much on your plate – take steps to make things easier on yourself. It’s okay to say no. 
• Make sure you get enough sleep . This can help you to deal better with life’s stresses.

 If you are worried at all about irregular periods,  talk to your doctor/ gynaecologist. doctor/ gynaecologist. 

Perimenopause is often a time of social, emotional, and physical change. Various factors contribute to the development of mood disorders during this time. 

Mood swings during perimenopause are primarily caused by hormonal changes, particularly fluctuations in estrogen and progesterone levels. These hormonal shifts can affect neurotransmitters in the brain, such as serotonin and dopamine, which play key roles in regulating mood and emotions. Lower levels of oestrogen have also been linked to irritability, fatigue, stress, forgetfulness, anxiety, and difficulty concentrating.

Additionally, the physical and emotional symptoms associated with perimenopause, such as hot flashes, night sweats, sleep disturbances, and changes in body image, can contribute to mood swings. The combination of these factors can lead to mood instability, irritability, anxiety, and depression during perimenopause.

You may be experiencing stresses at home or work that can affect your mood, at the same time as lower hormone levels which increase your vulnerability and decrease your resilience.

TIPS FOR MANAGING MOOD SWINGS 

• Exercise can work wonders to improve mood, increase your sense of wellbeing, self-worth, body image and feelings of happiness, while reducing stress and anxiety 
• Maintaining a well-balanced diet, cutting out processed food can help stabilize mood and reduce the severity of mood swings.
• Making time to ‘switch off’ is important. Whatever you like to do to relax, build some time into your daily life to do it, and don’t feel guilty about it. Switching off can help to relieve stress and decrease the stress hormones that can affect brain function.
• Practicing relaxation techniques such as deep breathing, meditation, or yoga to help manage stress levels, which can exacerbate mood swings.
• Getting better sleep can make a big difference. If you’re getting too little or poor-quality sleep, you may have trouble making decisions, solving problems, controlling your emotions and behavior, and coping with change.
• Seeking support from friends, family, or a therapist who understands what you’re going through. Talking about your experiences and feelings can provide emotional support and coping strategies.
• Cutting down on alcohol – alcohol pulls down your mood and affects your sleep. 
• Exploring alternative therapies such as acupuncture, herbal supplements, or mind-body techniques like tai chi or aromatherapy. 
• In some cases, medication such as antidepressants or anti-anxiety medications may be prescribed by therapist/ counsellor to help manage severe mood swings. 

Learning more about perimenopause and its symptoms to better understand what you’re experiencing can empower you to make informed decisions about managing your health during this transitional phase. Remember that everyone’s experience with perimenopause is different, so it may take some trial and error to find the combination of strategies that works best for you. 

Perimenopause is the stage when your menstrual cycle begins to change. During perimenopause, the hormones estrogen and progesterone can fluctuate wildly from month to month. If estrogen levels are higher than progesterone levels, the uterine lining can become thicker and your body may take longer to shed it, leading to a longer period.

Because of hormone fluctuations during perimenopause, each month can be dramatically different from the month before. There may be a variety of deviations from your typical cycle.

Spotting Between Periods: During perimenopause, your periods will be unpredictable and you may experience spotting. Spotting is when you bleed between your periods. While spotting is typically nothing to worry about during this time, it’s important to mention any excessive bleeding to your healthcare provider. 

Shorter Cycles : Some women notice this shortening of their cycles as the first sign of perimenopause. During perimenopause, hormone levels change, which leads to a shorter follicular phase as ovulation happens quicker. Shorter and earlier periods are common. You may see your period come between two to three days earlier than expected. Shorter cycles might mean you have two periods in one month. It’s common to have another period as soon as three weeks after a previous one.

Missed Periods : A woman’s period can change from month to month during the perimenopause phase and can even be skipped altogether. Some women will experience a skipped period followed by an especially heavy period. Unfortunately, there’s no knowing what to expect. About one in 10 women stop menstruating quickly, without lasting irregularity.1

Heavier Periods : Heavy bleeding is also called menorrhagia and is characterized by 80 mL or more blood lost during your period. You can assume you’re experiencing heavy periods if you’re bleeding through your tampon or pad quickly. When your estrogen levels are higher than your progesterone levels, the uterine lining grows and leads to more bleeding.
While heavy periods are a common symptom of perimenopause, they can be dangerous. Losing too much blood can lead to iron deficiency. Also, heavy periods can in rare cases be a sign of endometrial cancer or endometrial hyperplasia, where the lining of the uterus becomes unusually thick because it has too many cells. It’s important to let your doctor know if you have heavy periods.

Brown or Dark Blood : Blood will appear dark or brown when it’s old blood leaving the body. Blood that quickly leaves the body will appear bright red, which is the typical color of normal periods. Sometimes blood can stay in the uterus longer, and during this time it becomes oxidized. This causes the blood to change color.This occurs during perimenopause, ovulation, or early pregnancy. During perimenopause, it’s common because of hormonal imbalance. The uterine lining breaks down differently, so blood can be in the uterus longer.

TIPS  FOR MANAGING 

If irregular periods are a part of your perimenopause, there are things that you can do to provide some relief:

• Be sure to keep tampons, pads, or other supplies on hand so that you’re prepared even if you think your period has ended. 
• It’s also a good idea to track your period in a journal or with period tracking apps to get a sense of the typical length of your periods and any fluctuations.
• Regular consultants and pelvic examinations with your gynaecologist is most important 
• Manage the stress in your life. Take steps to make things easier on yourself. Make sure you get enough sleep 
• Taking over-the-counter pain relievers or specific medicines for period symptoms can also help
• Regular exercising/ walking, watching your nutrition and diet can help reduce bloating 
• Practicing meditation to help relieve stress, pain, or mood swings
• Applying heat to the back or stomach to help with cramps and muscle pain

Over time, perimenopause will cause a person’s periods to become less frequent and eventually to stop altogether. Typically, doctors consider the transition into menopause as complete when an individual has gone 1 year without a period.

 If you are worried at all about irregular periods, talk to your doctor/gynecologist.

Vaginal dryness is most common in women during or after menopause when estrogen levels decline. 

The walls of the vagina typically have a thin layer of moisture on them. This moisture is secreted by the cells of the vaginal walls and helps sperm survive and travel. It also reduces friction during sexual intercourse.

When estrogen production starts to decline in menopause, vaginal secretions and moisture lessen, and vaginal dryness may occur.

Symptoms of vaginal dryness may include:

• irritation, burning, or itching
• lowered sex drive
• post-sex bleeding
• recurring urinary tract infections

Vaginal dryness can be incredibly uncomfortable and impact on quality of life. It may include your vagina feeling sore in general or during sex, it may cause itching or an increased need to pee. It could even lead to urinary tract infections (UTIs). This can lead to general discomfort but also affect your enjoyment of sex.

You may feel embarrassed to discuss these symptoms with your doctor but there’s no need to suffer in silence, there are treatments out there which can change your life.

TIPS FOR MANAGING

Even though vaginal changes are common throughout the menopause transition and are a natural part of the ageing process, there are things that you can do to help with dryness, itching and irritation.

Here are some tips:

• Practice good hygiene: Avoid harsh soaps and douches, as they can disrupt the natural pH balance of the vagina and contribute to dryness. 
• Steer clear of products that can irritate the vaginal area, such as perfumed soaps, bubble baths, and scented tampons or pads.
• Staying hydrated, drinking plenty of water can help maintain overall hydration levels in your body, including vaginal tissues.
• Wearing breathable, cotton underwear can help reduce irritation and promote better air circulation, which is beneficial for vaginal health.
• Non-hormonal vaginal moisturizers can be used regularly to help keep the vaginal tissues moist and comfortable. These are different from lubricants and are designed for long-lasting hydration.
• Use water-based lubricants can reduce friction and discomfort. 

If you’re experiencing persistent vaginal dryness or discomfort, it’s essential to talk to your healthcare provider. They can provide personalized advice and recommend appropriate treatments based on your individual needs and health history.