So what are the first signs of menopause starting?
Perimenopause is the transitional phase leading up to menopause, marked by hormonal fluctuations that can cause various physical and emotional symptoms. Many women begin to notice changes in their late 30s or early 40s, but the timing and experience can vary. If you're wondering about the first signs of perimenopause, understanding the symptoms can help you prepare for this natural life stage and manage any discomfort effectively.
What Is Perimenopause?
Perimenopause refers to the years leading up to menopause when hormone levels, particularly oestrogen and progesterone, start to fluctuate. Unlike menopause (which is confirmed after 12 months without a period), perimenopause can last anywhere from a few months to over 10 years, with an average duration of 4–8 years.
During this time, women may experience irregular periods, changes in mood, and other symptoms caused by shifting hormone levels.
What Are the First Signs of Perimenopause?
The first signs of perimenopause can be subtle, but recognising them early allows you to take proactive steps to manage your symptoms.
1. Irregular Periods
One of the earliest signs of perimenopause is a change in your menstrual cycle. This can include:
Shorter or longer cycles than usual.
Missed periods or skipping months entirely.
Heavier or lighter bleeding than normal.
Changes in premenstrual symptoms (PMS), such as more severe cramps or bloating.
Hormonal fluctuations during perimenopause can make ovulation unpredictable, leading to these menstrual irregularities.
2. Hot Flushes and Night Sweats
Sudden sensations of heat, often in the face, neck, and chest, are common during perimenopause. Night sweats (hot flushes that occur during sleep) can lead to disturbed rest and excessive sweating.
3. Mood Swings and Anxiety
Emotional changes, including:
Increased irritability or moodiness.
Feelings of anxiety or panic for no clear reason.
Low mood or depressive symptoms, even if you don’t have a history of depression.
These mood fluctuations are often linked to changes in oestrogen and progesterone, which affect neurotransmitters like serotonin and dopamine.
4. Sleep Disturbances
Night sweats waking you up.
Increased anxiety or restlessness.
Difficulty falling asleep, even when tired.
5. Vaginal Dryness and Discomfort
As oestrogen levels decline, vaginal tissue becomes thinner and less lubricated. This can lead to:
Dryness and irritation.
Discomfort during intercourse.
Increased risk of urinary tract infections (UTIs).
Using vaginal moisturisers, lubricants, or low-dose vaginal oestrogen can help manage these symptoms. (NHS - Vaginal Dryness Treatment).
6. Changes in Libido
Some women notice a decrease in sexual desire, while others may experience fluctuations in their libido due to hormonal shifts.
7. Fatigue and Low Energy
Feeling constantly tired, even after a full night’s sleep, is another early sign of perimenopause. This can be due to:
Poor sleep quality.
Hormonal changes affecting energy levels.
Increased stress or mood-related fatigue.
8. Brain Fog and Forgetfulness
Cognitive changes are common, with symptoms such as:
Difficulty concentrating.
Increased forgetfulness.
Slower mental processing.
These issues are linked to declining oestrogen levels, which impact brain function and memory.
9. Changes in Hair and Skin
Lower oestrogen levels can lead to:
Dry, thinning hair or increased hair shedding.
Drier, less elastic skin with more pronounced fine lines.
10. Weight Gain or Metabolism Changes
Many women find it harder to maintain their weight during perimenopause, especially around the abdomen. This is due to hormonal changes slowing metabolism and altering how the body stores fat.
Why Do These Symptoms Happen?
The first signs of perimenopause occur due to fluctuating levels of oestrogen and progesterone. These hormones regulate:
The menstrual cycle.
Mood and emotions (by affecting serotonin and dopamine).
Body temperature (linked to hot flushes and night sweats).
Sleep patterns (by influencing melatonin production).
As hormone levels become erratic, the body adjusts to the new balance, leading to the wide range of symptoms women experience.
How to Manage Early Perimenopause Symptoms
The good news is that there are many ways to reduce discomfort and maintain your well-being during perimenopause.
1. Maintain a Healthy Lifestyle
Nutrition:
Increase calcium and vitamin D for bone health.
Eat plenty of whole grains, lean proteins, and healthy fats.
Reduce caffeine, alcohol, and processed foods, which can worsen symptoms.
Exercise:
Regular cardio workouts (walking, swimming, cycling) can improve mood and energy.
Strength training helps maintain muscle mass and bone density.
Yoga or Pilates can reduce stress and improve flexibility.
2. Manage Hot Flushes and Night Sweats
Keep your bedroom cool and well-ventilated.
Wear light, breathable clothing and use moisture-wicking sheets.
Identify and avoid triggers (caffeine, spicy foods, alcohol).
3. Improve Sleep Quality
Stick to a regular bedtime routine.
Reduce screen time before bed.
Try relaxation techniques such as deep breathing, meditation, or herbal teas.
4. Consider Medical Treatments
Hormone Replacement Therapy (HRT): HRT can stabilise hormone levels and reduce perimenopause symptoms. (NHS - HRT Overview)
Non-Hormonal Options: Some women prefer alternative treatments, including cognitive behavioural therapy (CBT) for mood management or prescription medications for symptom relief.
5. Seek Emotional Support
Speak to a healthcare professional if mood swings or anxiety become overwhelming.
Consider menopause support groups or online forums.
Talk to friends or family members who have been through perimenopause.
When to Seek Professional Help
If perimenopause symptoms are severe or affecting your daily life, it’s a good idea to consult a menopause specialist. A doctor can:
Confirm whether your symptoms are due to perimenopause.
Recommend lifestyle changes or treatments.
Rule out other conditions that could be causing similar symptoms.
The Surrey Menopause Clinic in Kingston offers expert care for women going through perimenopause, providing personalised advice and treatment options.
Contact us here to book a consultation and get the help you need.
Final Thoughts on Perimenopause
Recognising the first signs of perimenopause allows you to take early steps to manage symptoms and maintain your quality of life. While some symptoms can be challenging, lifestyle adjustments, medical treatments, and support networks can make the transition smoother.
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