Perimenopause
A handbook for thriving through hormonal changes
Perimenopause
A handbook for thriving through hormonal changes
Check out our Perimenopause Complex
What is perimenopause?
Perimenopause is the transition phase before menopause, when the ovaries gradually reduce their production of the hormones oestrogen and progesterone. These changes affect the menstrual cycle and can influence many aspects of physical and emotional health.
It is a natural stage of life, not an illness. Understanding what happens during perimenopause allows you to recognise changes in your body and take proactive steps to support your wellbeing.
When can perimenopause start?
Perimenopause typically begins in the mid to late 40s, but some women notice changes earlier, even in their mid-30s. The age of onset varies between individuals and is influenced by genetics, lifestyle, and overall health.
How long can perimenopause last?
On average, perimenopause lasts between 4 and 8 years. For some women, it may be shorter, while for others it can extend for a decade. The duration depends on individual hormone patterns and wider health factors.
Perimenopause vs menopause
The two terms are often used interchangeably, but they describe different stages of the journey.
Perimenopause is the transitional phase leading up to menopause. Hormone levels fluctuate, menstrual cycles become irregular, and symptoms may appear.
Menopause is reached after 12 consecutive months without a menstrual period. Menopause is effectively just one day and it marks the end of a woman’s reproductive years.
Did you know, in Japan menopause is viewed as a "second spring"?
In Japan, menopause is viewed as a time of renewal, reflecting a much more positive cultural attitude to this natural phase of a women's life than in the west, where it has traditionally been framed as a time of loss or decline.
In contrast, Japan's "Second Spring" concept frames it as a new stage of vitality and a chance to live with fresh purpose. It's the beginning of a new chapter, filled with renewal and opportunities - much like a second youth.
Reframing midlife
At Cytoplan, we wholeheartedly agree with this perspective and encourage all women, whether they are transitioning through perimenopause or have already reached menopause, to adopt this outlook and see midlife as an opportunity for growth and rediscovery rather than just the end of their reproductive years.
Am I perimenopausal?
If your menstrual cycle is changing and you are experiencing symptoms such as hot flushes, disturbed sleep, or mood changes, you may be in perimenopause.
However, the experience is unique to each individual. Some women have few noticeable changes, while others experience multiple symptoms that affect daily life. A conversation with your healthcare provider can help clarify what is happening in your body.
Symptoms of perimenopause
Perimenopause brings a wide range of possible symptoms, though not every woman experiences them all.
Common symptoms include:
Recognising these changes as part of a natural hormonal transition can help you approach and respond to them with care and support rather than concern.
Is there a formal diagnosis for perimenopause?
There is no single test that confirms perimenopause. Instead, diagnosis is usually based on:
- Age and menstrual history
- Reported symptoms
In some cases, blood tests may be used to measure hormone levels, but these are not always reliable because hormone fluctuations occur day to day. Your healthcare provider will use a combination of history, discussion, and where necessary, testing to guide diagnosis and treatment options.
How to help perimenopause symptoms
Lifestyle
Making positive lifestyle adjustments can ease symptoms and support long-term health.
● Exercise regularly: Weight-bearing activities such as walking or resistance training help maintain bone strength.
● Cardiovascular exercise supports heart health, while yoga or Pilates improve flexibility and reduce stress.
● Prioritise sleep: Establish a consistent routine and create a restful environment to improve sleep quality.
● Manage stress: Practices such as mindfulness and breathing exercises can regulate mood and reduce anxiety.
Nutrition
Nutrition plays a crucial role in supporting the body during perimenopause:
● Include phytoestrogens: Foods such as soy, flaxseeds, and chickpeas may help balance hormone fluctuations.
● Support with omega-3 fatty acids: Found in marine algae and oily fish, omega-3s benefit heart, brain, and joint health.
● Maintain calcium and vitamin D intake: Essential for protecting bone density.
● Limit alcohol, caffeine, and processed foods: These can worsen hot flushes, disrupt sleep, and contribute to mood swings.
Perimenopause and HRT (Hormone Replacement Therapy)
HRT can be a way to manage perimenopause symptoms.
It works by supplementing oestrogen, and in some cases progesterone, to rebalance declining hormone levels.
Benefits may include:
● Reduced hot flushes and night sweats
● Improved sleep and mood stability
● Protection against osteoporosis
HRT is not suitable for everyone. Your doctor will assess your medical history and personal risk factors to determine whether it is appropriate for you.
Perimenopause and lasting wellbeing
Perimenopause is a natural stage of life that can begin as early as the mid-30s and may last several years. While symptoms can be challenging, there are effective ways to manage them.
Through lifestyle changes, nutritional support, and medical options such as HRT, it is possible to navigate this transition with clarity and confidence. Whichever approach you choose, with the right knowledge and tools, perimenopause can be approached as an opportunity to invest in long-term wellbeing and resilience.
