If you’re a woman in your 40s, chances are you have either begun experiencing or have at least heard about the symptoms of perimenopause. But what exactly is the difference between perimenopause and menopause?
Perimenopause is the transitional phase that includes physical changes in the years before your final menstrual period. It can start as early as your late 30’s or as late as your early 50’s. This phase may last for 4 to 8 years. It begins with changes in the length of time between periods and ends 1 year after your final menstrual period.
Menopause is defined as the final menstrual period and is usually confirmed when a woman has missed her period for 12 consecutive months (with no other obvious causes). Menopause marks the permanent end of fertility and occurs, on average, at age 51. Although menopause ends fertility, you can stay healthy, vital and sexual. Some women feel relieved because they no longer need to worry about getting pregnant.
Common Symptoms
Not every woman has the same physical symptoms, but some common symptoms of perimenopause leading to menopause are:
Mood Changes
Some women find that hormone fluctuations in perimenopause create a feeling of being out of control. Reports of increased anxiety, irritability and fatigue are common. Relaxation and stress-reduction techniques, including deep-breathing exercises and massage, maintaining a healthy lifestyle (good nutrition and daily exercise), and self-nurturing activities may all be helpful. Discussing mood issues with your healthcare provider can help you identify the cause, assess you for depression, and decide on the most appropriate treatment plan.
Urinary Incontinence
In a previous blog post, Dr. Gerry Campos defines urinary incontinence as unintentional urine leakage caused by some kind of physical activity or movement, such as laughing, coughing, sneezing, exercising, or heavy lifting. Dr. Campos discusses steps you can take to treat incontinence such as pelvic floor exercises (also known as Kegel exercises), behavioral strategies such as managing the timing and amount of your fluid intake, lifestyle changes such as losing weight, prescription medication that will relax the bladder and more. Click here to read his article and/or view his video.
Hot flashes
Hot flashes are the most common discomfort. They involve a sudden wave of heat or warmth often accompanied by sweating, reddening of the skin, and rapid heartbeat, and usually last 1 to 5 minutes. Hot flashes are frequently followed by a cold chill.
Some ways to help relieve hot flashes are:
- Keep cool. Dress in layers so that you can remove outer clothing when you feel too warm. Open a window or use a fan or air conditioner to keep air flowing. If you feel a hot flash coming on, sip a cold drink.
- Watch what you eat and drink. Hot and spicy foods, caffeinated beverages and alcohol can trigger hot flashes. Learn to recognize your own triggers and avoid foods or drinks that bring on hot flashes.
- Relax. Some women find relief from mild hot flashes through yoga, meditation, relaxation or other stress-reducing techniques.
- Don’t smoke. Smoking is linked to increased hot flashes. By not smoking, you may reduce hot flashes as well as your risk of many serious health conditions.
Night Sweats
To get relief from night sweats (hot flashes that occur during sleep), try different strategies to stay cool:
- Dress in light nightclothes
- Use layered bedding that can easily be removed during the night or try wicking materials for both nightclothes and bedding
- Cool down with an electric fan
- Sip cool water throughout the night
- Keep a frozen cold pack under your pillow and turn over the pillow often so that your head is always resting on a cool surface, or put a cold pack on your feet
Sexual Discomfort
Menopause contributes to sexual function changes through the decreases in ovarian hormone production and may lead to vaginal dryness and a decline in sexual function. To counteract these changes, try:
- Vaginal lubricants: Available without a prescription, these products decrease friction and ease intercourse when the vagina is dry. Only water-soluble products should be used because oil-based products such as petroleum jelly may actually increase irritation. Only products designed for the vagina should be used; avoid hand creams and lotions containing alcohol and perfumes, which may irritate tender tissue.
- Vaginal moisturizers: Also available without a prescription, these products improve or maintain vaginal moisture in women with mild vaginal atrophy (when tissues of the vulva and the lining of the vagina become thin, dry, less elastic, and less lubricated as a result of estrogen loss). They also help keep vaginal pH low, which ensures a healthy vaginal environment. These products can be used on a regular basis and offer a more lasting effect than vaginal lubricants.
- Regular sexual stimulation: Last but certainly not least, women can maintain vaginal health through regular sexual activity, which promotes blood flow to the genital area.
Trouble Falling Asleep
Trouble falling asleep (insomnia) can cause daytime fatigue, irritability, poor memory and other health issues. It’s important to establish a regular sleep schedule and sleep routine:
- Wake up and go to bed at consistent times, even on weekends
- Stick to a relaxing routine before going to sleep by reading a book, listening to music, or taking a leisurely bath
- Try a cup of chamomile tea or a glass of milk. Milk contains tryptophan, which helps the body relax
- Make sure your bedroom is dark, quiet and comfortable
- Use the bedroom only for sleep and sex
- Avoid caffeine and alcohol late in the day
It’s important to remember that menopause is a natural part of growing older and not a disease that requires treatment. In general it does not require medical intervention; however, treatment of severe symptoms is possible. Learning about the changes in your body leading up to menopause can help you stay as healthy as possible during this phase of your life. Talk to your doctor if you have any questions about whether any of the symptoms discussed above is related to menopause or some other medical condition.
