Top 10 Symptoms of Perimenopause and How to Cope
In my online perimenopause health coaching clinic, I frequently encounter the wide range of symptoms that women experience on a daily basis during this transition. These symptoms can be incredibly debilitating, often making even the simplest tasks feel like a challenge. That's why I wanted to take a moment to share the most common symptoms I see, along with practical tips on how to cope with them.
1. Hot Flashes
Hot flashes are one of the most commonly reported symptoms of perimenopause. They cause sudden waves of intense heat, typically in the upper body, accompanied by sweating and sometimes chills.
How to Cope:
Dress in layers to adjust your clothing as needed.
Keep cool by using a fan, drinking cold water, or applying a cool cloth to your face and neck.
Avoid triggers like spicy foods, caffeine, and alcohol, which may intensify hot flashes.
Practice relaxation techniques like deep breathing to calm the body.
2. Night Sweats and Sleep Disturbances
Night sweats are hot flashes that occur during the night, often disturbing sleep. This can lead to fatigue, mood swings, and difficulty concentrating during the day.
How to Cope:
Sleep in breathable fabrics and use cooling pillows or sheets.
Keep your bedroom cool and well-ventilated.
Establish a calming bedtime routine to improve sleep quality, such as limiting screen time and avoiding heavy meals before bed.
Try relaxation techniques like meditation or yoga to ease anxiety that may be contributing to sleep disturbances.
3. Irregular Periods
As you approach perimenopause, your menstrual cycle may become irregular. Periods may be heavier, lighter, longer, or shorter than usual, and they might skip some months.
How to Cope:
Track your cycles to monitor changes and discuss any concerns with your healthcare provider.
Use period tracking apps to predict when your period might arrive.
Consider using menstrual products like pads or tampons with higher absorbency to manage heavier flow days.
4. Mood Swings and Irritability
Hormonal fluctuations can cause emotional ups and downs, making you feel more irritable, anxious, or even depressed. These mood swings can be overwhelming, especially if they interfere with your daily life.
How to Cope:
Stay physically active, as exercise boosts endorphins and helps regulate mood.
Practice mindfulness or meditation to help manage stress.
Talk to a therapist or counsellor if you find that your mood swings are significantly affecting your well-being.
Get enough sleep, as fatigue can exacerbate emotional symptoms.
5. Fatigue
During perimenopause, many women experience extreme tiredness or fatigue, often feeling drained despite getting enough sleep. This can be due to hormonal changes, disrupted sleep, or stress.
How to Cope:
Prioritize sleep by setting a regular sleep schedule.
Eat a balanced diet to maintain energy levels throughout the day.
Take short naps if necessary, but avoid napping too late in the day, which could affect your nighttime sleep.
Incorporate regular exercise to improve energy and reduce fatigue.
6. Vaginal Dryness
Decreasing oestrogen levels can cause the tissues of the vagina to become thinner, drier, and less elastic. This can lead to discomfort during sex or daily activities.
How to Cope:
Use a water-based lubricant during sex to reduce discomfort.
Apply vaginal moisturizers to help with dryness between sexual activity.
Stay hydrated and include foods rich in omega-3 fatty acids to support vaginal health.
Talk to your doctor about oestrogen-based treatments if dryness becomes a significant issue.
7. Weight Gain and Slower Metabolism
Many women experience weight gain during perimenopause, especially around the abdomen. This is partly due to hormonal changes that slow metabolism and make it easier to gain weight.
How to Cope:
Eat a balanced diet rich in fruits, vegetables, lean proteins, and whole grains.
Include more fiber to support digestion and control appetite.
Incorporate strength training and cardiovascular exercise into your routine to help maintain muscle mass and boost metabolism.
Focus on stress management, as high stress can lead to weight gain through emotional eating.
8. Decreased Libido
Fluctuating hormone levels can affect your sex drive, leading to a decrease in libido. This can be frustrating, especially if it’s affecting your relationships.
How to Cope:
Communicate openly with your partner about your feelings and changes in libido.
Consider non-hormonal treatments, like lubricants or therapy, to enhance intimacy.
Take time for self-care and relaxation to reduce stress, which can negatively impact desire.
Explore mindfulness or sex therapy if you’re struggling with emotional barriers to intimacy.
9. Memory Problems and Brain Fog
Perimenopause can sometimes cause memory issues, difficulty concentrating, and a feeling of mental fog. These cognitive changes are typically due to hormonal fluctuations.
How to Cope:
Stay mentally sharp by engaging in activities like puzzles, reading, or learning new skills.
Write things down or use a planner to help with memory and organization.
Stay physically active, as exercise has been shown to support brain health.
Manage stress through relaxation techniques, as stress can exacerbate cognitive issues.
10. Joint and Muscle Pain
Some women experience joint pain, stiffness, and muscle aches as they go through perimenopause, likely due to hormonal shifts that affect the connective tissue and bone density.
How to Cope:
Engage in low-impact exercise like swimming or walking to keep muscles and joints flexible.
Incorporate stretching and yoga to improve mobility.
Consider supplements like calcium and vitamin D to support bone health.
Use over-the-counter pain relief creams or consult your doctor about anti-inflammatory medications if needed.
Perimenopause is a challenging but natural phase of life. While the symptoms can feel overwhelming, understanding them and taking proactive steps to manage them can make the transition smoother. If you're over 35 and experiencing any of these symptoms, don't hesitate to reach out. You can book a discovery call with me, and I currently have two spaces available for a January start. I'd love to help you navigate this transition!
