Have you ever felt like your body was changing in ways you weren’t prepared for? One moment, you’re feeling fine, and the next, you’re overheating from a random hot flash or struggling to remember where you left your keys.
If this sounds familiar, you’re not alone! Menopause and perimenopause are natural transitions that every woman goes through, yet they often come with surprises. Instead of seeing menopause as an ending, think of it as a new beginning. A natural transition, like puberty (but with fewer acne breakouts (hopefully) and wayyy more wisdom).
In this blog, we’ll walk through everything you need to know about menopause and perimenopause, why these changes happen, and how to navigate them with confidence.
What is Menopause?
Menopause marks the time when a woman’s menstrual cycle completely stops for 12 consecutive months. It usually happens between ages 45-55, but the timing can vary for every woman.
So, what’s happening inside your body? During menopause, your ovaries stop producing estrogen and progesterone, two key hormones that regulate your cycle. Without these hormones, your body starts to go through various adjustments, leading to changes in energy levels, metabolism, bone health, and even mood.
Perimenopause: The Wild Ride Before Menopause
Before menopause officially starts, there’s a transition phase called perimenopause. This stage can begin as early as your late 30s or 40s and last for several years before menopause fully sets in.
During perimenopause, your hormones start fluctuating, which can cause an array of symptoms, including:
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- Irregular periods (shorter, longer, heavier, or lighter cycles)
- Hot flashes & night sweats
- Mood swings & anxiety
- Brain fog & forgetfulness
- Changes in libido
- Vaginal dryness, skin dryness
- Hair thinning
- Vertigo
- Muscle aches and pains
- Tendon and ligament injury
- Frozen shoulder and more…
Sound familiar? If you’re nodding along, you’re likely in perimenopause! Take our quick Perimenopause Quiz here to find out.
Think of perimenopause as the body’s way of gradually adjusting to the lower levels of estrogen and progesterone. Every woman experiences it differently. Some might barely notice any changes, while others have more intense symptoms.
What Happens to Your Body During Perimenopause & Menopause?
Understanding why your body is changing can help you feel more in control. Here’s what’s happening behind the scenes:
1. Estrogen Decline
Estrogen is responsible for many functions in your body, from regulating your menstrual cycle to keeping your skin, bones, and heart healthy. When estrogen levels drop, you might notice:
- More belly fat & weight gain
- Weaker bones (higher risk of osteoporosis)
- Dry skin & vaginal dryness
2. Brain & Mood Changes
Ever walked into a room and forgot why? That’s brain fog, and it’s so common during menopause! Estrogen plays a role in memory and mood regulation, so when it declines, you might experience:
- Forgetfulness & difficulty concentrating
- Irritability or unexpected mood swings
- Increased anxiety or depression
3. Sleep Disruptions
Struggling to get a full night’s sleep? Night sweats, hot flashes, and hormonal imbalances can make rest difficult, leaving you exhausted the next day.
4. Changes in muscles & Joint Health
Lower estrogen can affect your muscles and joints, leading to a sharp decline in muscle mass and bone mass. You may notice more joint stiffness, muscle soreness, and tendon pain or injuries. If you’ve been noticing more pains and aches than usual, you’re not alone. Your body is adjusting! The good news? With the right exercises and lifestyle changes, you can improve muscle strength and also prevent bone loss.
How to Manage Perimenopause & Menopause with Confidence
The good news? There are ways to navigate this phase and feel your best.
1. Nutrition for Hormonal Balance
What you eat can seriously help your body adjust.
- Eat protein-rich foods to maintain muscle and metabolism.
- Add fiber (fruits, veggies, whole grains) to support digestion and heart health.
- Reduce caffeine & processed sugar to minimize hot flashes.
- Try phytoestrogen-rich foods (flaxseeds, soy, chickpeas) to naturally balance hormones.
2. Move Your Body (But Make It Enjoyable!)
Exercise is like magic for menopause symptoms—it helps with weight, mood, energy, and even bone strength.
- Strength training to maintain muscle & prevent bone loss.
- Yoga & stretching for flexibility & stress relief.
- Short sessions of high intensity cardio to improve your heart and lung health.
3. Sleep Strategies for Restful Nights (Without the Night Sweats)
Struggling to get a full night’s sleep? Try these:
- Keep your bedroom cool & dark.
- Avoid screens before bed.
- Try relaxation techniques like meditation or deep breathing.
4. Managing Stress & Mental Well-being
Perimenopause can feel like a lot, so don’t go through it alone.
- Practice self-care & mindfulness.
- Lean on a supportive community.
- Speak openly about menopause. you’re not alone!
💊 5. Hormone Therapy & Alternative Options
If symptoms are really affecting your quality of life, there are options:
- MHT (Menopause Hormone Therapy): Can relieve severe symptoms and needs to be discussed with your doctor.
- Pelvic health treatment: Pelvic health treatment can be a game-changer for vaginal dryness and bladder leaks. Learn more about how Emsella can support your pelvic health.
When to Seek Professional Help
If your symptoms are severely affecting your quality of life, it’s worth consulting a doctor that specialises in menopause and menopause physiotherapist for a personalised approach.
Remember, Menopause isn’t something to suffer through. It’s something to understand, embrace, and manage confidently. Whether you’re in perimenopause, postmenopause, or just getting started on this journey, know that you’re not alone, and there’s so much you can do to feel better.
COMING SOON – Join Our Community!
Want expert guidance and support on your perimenopause & menopause journey? Keep an eye out for our closed Facebook group, a safe space for women to share experiences, ask questions, and get real advice on navigating perimenopause and menopause with confidence.