What’s the Deal With Perimenopause? If you’re in your 30s, you may be thinking menopause is a “later problem,” something you don’t have to deal with for a while. But have you heard of perimenopause? It’s like a preview to menopause that can start as early as your mid-30s. Sorry, not the news you wanted to hear today, but let us explain what perimenopause is all about and what you can do about it.
What Is Perimenopause?
Sometimes referred to as the “menopause transition,” or perimenopause is the time before menopause when your body starts going through hormonal fluctuations. It’s a bit like puberty, but rather than your body preparing for your reproductive years, it’s the opposite– puberty 2.0 Your ovaries gradually stop working, with ovulation often becoming more erratic before your final period. These hormonal changes can result in some unpleasant symptoms, like:
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Irregular periods, or sometimes lighter/heavier periods
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Vaginal dryness
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Fatigue
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Insomnia
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Skin breakouts
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Hot flashes (According to research, these can last until women are in their 80s!)
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Anxiety and depression
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Changes in sex drive
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Mood swings
There are about 34 symptoms that can be related to perimenopause and menopause. Really not the news you wanted today. But don’t fret, there are some things you can do to ease symptoms and start feeling like yourself again.
What can I do about perimenopause?
Unfortunately, it’s challenging to diagnose perimenopause. Research shows that genetics and family history play a role in when you reach perimenopause and menopause. According to the SWAN study, women of color tend to start menopause before white women, and Black and Latina women tend to have perimenopause symptoms two to four years longer.
Talk to your healthcare provider, who will look at your symptoms, health history, age, and your physical state before offering a diagnosis. They may also provide a blood test to measure your hormone levels.
Sometimes, hormone therapy is prescribed to level out your estrogen and progestins. Journalist and menopause advocate Tamsen Fadal created a perimenopause guide, in which she recommends exploring hormone therapy options, noting, “Only a doctor can prescribe hormone therapy. You can’t just pop down to the CVS. Also, everyone’s body is different, and not everyone can take HT or will have the same combination of hormones. Like with anything, there’s no one-size-fits-all solution.”
Other times, antidepressants or cognitive behavioral therapy are recommended. The good news? Small lifestyle changes can make a big impact on managing your symptoms.
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Exercise! Working out can help improve symptoms like hot flashes, insomnia, and depression, while boosting your overall mood. Strength training is particularly important for preventing bone loss and osteoporosis.
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Discover your triggers. What sends your body into a perimenopausal tailspin? Sometimes that’s alcohol, caffeine, or hot temperatures. If you know what affects your body, it’s much easier to gain some control.
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Incorporate CBD into your life. CBD is a wonder ingredient for promoting relaxation and increasing blood flow. With symptoms like low libido and vaginal dryness, a CBD-infused lube or suppositories can help make sex more pleasurable and less painful.
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Meditate. If you’re struggling with irritability, mood swings, anxiety, or depression, meditation can help lower overall stress levels and decrease symptoms. Slow down and breathe deeply. Incorporate a mindful breathing necklace into your daily routine to help you slow down your exhale. Every moment of mindfulness is a step toward recalibrating your nervous system.
Most importantly, remember to be your own advocate when talking to your doctor. Have your questions ready and understand your family and medical history prior to your appointment. If there’s one thing we’ve learned about menopause, it’s that we need to talk about it more! After all, over two million women go into menopause each year. That’s about 6,000 women each day. Join us on social media or IRL events and read our 5 Menopause Myths Debunked piece for more.
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