If you hear a woman talking about hot flashes, you probably assume she’s going through menopause. It turns out those hot flashes actually happen before menopause for most women during a phase called perimenopause.
How Long Does Perimenopause Last?
If you’re a woman in her 40s, you probably are dealing with perimenopause, even if your periods are still regular — and even if you aren’t having hot flashes.
Most women begin perimenopause between ages 40 and 51. For most women, perimenopause is the 10 to 11 years before you actually go through menopause, which officially occurs when you stop having your period for 12 months in a row.
Perimenopause Symptoms
Not every woman has the same symptoms. For many women, symptoms will change or get worse as they get closer to menopause and their bodies produce less estrogen. The most common symptoms of perimenopause are:
- Acne
- Decreased libido
- Hair loss
- Hot flashes
- Irregular periods, including irregular bleeding or spotting
- Mood swings, depression and anxiety
- Night sweats
- Poor sleep, including difficulty falling or staying asleep
- Vaginal dryness
When to See a Doctor
When a woman starts feeling any of these symptoms, she should see her physician. Certain symptoms of perimenopause are consistent with thyroid problems or ovarian cancer, and it’s important to rule those conditions out.
Some women may benefit from taking hormone replacement therapy (HRT) to manage perimenopause symptoms. However, HRT may not be the best option for everyone, as it can increase the risk of blood clots and breast cancer. Talk to your doctor if you’re interested in HRT.
It’s also important for women to see a doctor before taking any over-the-counter supplements or herbs to alleviate perimenopause symptoms.
Black cohosh, dong quai — those are all over-the-counter hormone therapies, but they’re also plant estrogens. Because these products contain estrogen, there is still an increased risk of breast cancer, blood clots and stroke.
Read More: Managing Menopause
Exercise Can Help
Only time can fully ease perimenopause symptoms, but a consistent exercise routine is one nonmedical therapy that can help.
Exercise can help people with sleep issues. Similarly, the endorphins you release when you’re physically active help with mood and can improve symptoms of anxiety and depression.
It’s important for women to get at least 150 minutes of moderate to high-intensity cardiovascular exercise every week. Exercise improves heart and bone health, which are often affected by the hormonal changes that occur during perimenopause.
Dietary changes may also be able to help some symptoms, but people are urged to discuss their nutrition with their doctor to ensure they are getting a fully balanced, heart- and bone-healthy diet that also does not interfere with the HRT or any other medications they may be taking.
Don’t Ignore Your Moods
Mood swings can be the most challenging part of perimenopause. Women, already overwhelmed by the demands of work and family, may ignore these symptoms, because they’re used to putting everyone else’s needs first.
Mental health is something that sometimes can be overlooked, but it should be as important as physical health. Have open discussions with your physician about any changes in mood, including depression or anxiety, so you can get help.
If hot flashes and mood swings affect your life, request an appointment with one of our providers.