Before Menopause Hits, There is Perimenopause.

Navigating Perimenopause: Symptoms, Solutions, and Small Steps That Make a Big Difference

Perimenopause is finally getting the attention it deserves, and rightly so. It can feel like one of the most confusing and challenging phases in life. One minute you’re in your 30s, full of energy and drive, and the next, you’re dragging yourself through the day, wondering where your spark went. Fatigue, brain fog, stubborn weight gain, and a general sense that you’re “not quite yourself” creep in. But surely it’s not menopause… you’re too young for that, right?

Menopause officially begins when you haven’t had a period for 12 months, but the transition can begin years earlier. This is called perimenopause, and it can start in your late 30s or early 40s and last up to ten years. It’s a gradual hormonal shift that can affect your body, mood, metabolism, and even your relationships.

What Happens During Perimenopause?

During this time, the hormone oestrogen, fluctuates unpredictably. You might notice changes in your periods, they may become heavier, lighter, shorter, longer, or more erratic. Pre menstrual syndrome (PMS) might worsen. You may experience classic menopausal symptoms like:

·        Night sweats and hot flushes

·        Trouble sleeping

·        Vaginal dryness and discomfort during sex

·        Recurrent urinary infections

·        Mood changes or increased anxiety

·        Slower digestion and weight changes

These shifts are normal, but if you notice any of the signs below, it’s worth seeing your doctor, as these could signal other conditions like fibroids:

·        Spotting between periods

·        Bleeding after sex

·        Blood clots

·        Unusual cycle lengths

Also, consider checking your thyroid function. Thyroid imbalances can mimic or amplify perimenopausal symptoms and are more common in women during this time.

What You Can Do: Nutrition and Lifestyle

You don’t need to overhaul your life but could start with taking a look at food, exercise, activity, movement and sleep as these can play a huge role in managing symptoms.

 Try :

·        Three meals a day, spaced regularly - balance and regularity are important,

·        A palm-sized portion of protein at each meal (poultry, fish, eggs, tofu, legumes, nuts/seeds),

·        Plenty of non-starchy vegetables, think leafy greens, broccoli, peppers and aim for 5+ portions daily, 50% of every meal, 30 types a week,

·        If you eat fruit, do so with meals and focus on berries, apples, and citrus, (unless you can’t for other reasons), and add these to your 30+ a week,

·        Healthy fats like olive oil, nuts, seeds, and avocado are your friends, too often these are demonised because they are fat. We need some fat!

Ideally you should feel satisfied from your main meals and not require snacks throughout the day, however, should you feel hungry or if you are working out, these are good snack options:

·        Oatcakes with hummus or cottage cheese

·        Greek yoghurt with berries

·        Cheese and apple

·        A handful of nuts

·        Nut butter with fruit slices

Think about your sleep:

·        Screens off at least 1 hour before bed

·        Create a calming wind-down ritual (e.g., a warm bath or reading)

·        Keep your bedroom dark and cool

Activity, Movement:

·        What do you enjoy?

·        Where can you fit it in?

·        Can you add it into your daily commute?

·        Split it up, into smaller manageable chunks, 10 minutes here and there throughout the day.

·        Take the stairs instead of the lift, bike/walk instead of the car

·        Try some strength training, I did because this former cardio junkie wants to be able to carry her own shopping/luggage/grandchildren and I love it and see the benefits. There are several really good groups in Luxembourg who operate from the parks or outdoor areas so you also get fresh air and exercise.

Recommendations are for a minimum of 150 minutes of moderate exercise, activity every week, that’s not a lot if broken into smaller chunks. And 2 sessions of weights a week - gym, fitness class, grocery shopping bags count. Move it yourself, don’t leave it to someone else - do it yourself. It all adds up to building and maintaining strength.

One Step at a Time

The most important thing? Don’t try to fix everything at once. Choose one small change this week. It could be:

·        Going to bed 30 minutes earlier

·        Eating a protein-rich breakfast

·        Adding more vegetables to your meals

·        Tracking how certain foods affect your energy

·        Lift some weights.

Which one will you try? Small changes can bring big wins. Perimenopause doesn’t have to be something you “just get through”, arm yourself with knowledge, be kind to yourself and take action.