Woman in her 30s/ Picture: Pexels
For every woman, menopause is a natural stage of life. Leading up to this transitional phase is ‘perimenopause’. Let’s call her the younger sister to menopause, often beginning in your 40s, but she can start earlier or later. This phase is marked by significant hormonal changes, which may lead to various physical and emotional symptoms.
While these shifts are a natural part of ageing, they can sometimes feel overwhelming—especially during the warmer months when heat and humidity may exacerbate certain symptoms. Understanding the signs of peri-menopause and how to manage them effectively can make this transition more comfortable.
Are you perimenopausal?
If you put up with the below signs and symptoms, you might be perimenopausal:
Irregular periods
Hormonal fluctuations can lead to periods that are heavier, lighter, or spaced out unpredictably.
Hot flashes and night sweats
These sudden surges of heat can occur during the day or disrupt sleep at night.
Mood swings
Increased irritability, anxiety, or bouts of sadness may arise due to hormonal changes.
Sleep disturbances
Difficulty falling asleep or staying asleep is common, often linked to night sweats or heightened anxiety.
Fatigue
Hormonal shifts and poor sleep can leave you feeling persistently tired.
Weight changes
Many women notice weight gain, particularly around the abdomen, due to a slower metabolism.
Skin and hair changes
Drier skin, thinning hair, or increased hair shedding can occur as oestrogen levels drop.
Brain fog
Forgetfulness and difficulty concentrating are frequent complaints.
Vaginal dryness and decreased libido
These symptoms can make intimacy uncomfortable and may require special care.
How to manage perimenopause
Stay hydrated
- Aim for at least 8-10 glasses of water daily.
- Infuse water with lemon, cucumber, or mint for a refreshing twist.
Dress for comfort
- Opt for lightweight, breathable fabrics like cotton or linen.
- Layer your clothing to adapt quickly to temperature changes.
Optimize your sleep environment
- Use a cooling mattress pad or pillow.
- Keep the bedroom cool with fans or air conditioning.
- Wear moisture-wicking sleepwear.
Eat cooling foods
- Incorporate hydrating foods like watermelon, cucumber, and leafy greens.
- Avoid spicy foods, caffeine, and alcohol, which can trigger hot flashes.
Engage in stress-reducing activities
- Practice yoga or meditation to balance mood swings and anxiety.
- Engage in low-impact exercises like swimming or water aerobics, which are gentle on the joints and cooling for the body.
Protect your skin
- Use a high-SPF sunscreen to protect hormonally sensitive skin.
- Keep your skincare routine simple with gentle cleansers and hydrating serums.
Use natural remedies for relief
- Black cohosh: May help reduce hot flashes and night sweats.
- Evening primrose oil: Can assist with breast tenderness and mood regulation.
- Ashwagandha: May support stress reduction and hormonal balance.
Stay social and engaged
- Summer activities like outdoor walks, picnics, or book clubs can elevate your mood and provide a sense of connection.
When to seek medical help
If symptoms significantly interfere with your quality of life, consult a healthcare provider. Hormone Replacement Therapy (HRT) or non-hormonal treatments may be options for managing severe symptoms.
Embracing the transition
Perimenopause is a natural stage in a woman’s life, not a condition to be “cured.” By listening to your body, staying proactive about symptom management, and embracing supportive strategies, you can navigate this transition with grace—even during the warmest days of the year.
First published by: Woman & Home
Words compiled by: Amy Steenkamp
