Perimenopause. What is it?

It’s more than just hot flushes.

I'm on a mission to share information and education about women's bodies and hormones and how to achieve safe and beneficial exercise. Through studying with Mish Wright, I gained access to some eye-opening (and eye-watering!) information that I'd never learned before; as a woman OR a fitness professional. I want to share what I now know with you.

What is Menopause?

Officially, menopause is the name for the time of life once a female’s period has ceased for more than 12 months. If you were asked what happened during menopause or what it looked like, you might mention some of the following: hot flushes, mood swings, and night sweats, but these are actually hallmarks of perimenopause. The phase preceding the ceasing of periods (menopause). Perimenopause can begin anywhere between the ages of 35 and 45, and there are many other symptoms too.

Signs of perimenopause

Most commonly beginning around your early 40s, you may notice any of the following in addition to hot flushes, mood swings, and night sweats:

● Longer and heavier menstrual cycle

● Fluctuating cycles when previously regular

● Bloating

● Anemia (caused by heavier bleeding)

● Weight gain, particularly around the tummy

● Dry skin

● Pelvic floor dysfunction noticeable with pain or leaking (where once no problem)

● Frozen shoulder

● Sleeping difficulties

● Reduced sex drive

● Vaginal dryness

With a laundry list of symptoms like that, it's easy to see how some can be written off as aging and how women can be embarrassed to discuss issues more. But we need to.

Why suffer in silence?

I can't explain why, but for decades, middle-aged women have been ignored. As seen through the lens of family and child-bearing, middle-aged women were no longer of use in society and have only recently been reinvented in their late 50s as the new free child-care. Not that I'm suggesting this is a negative development. Family time is so valuable. However, if you don't understand the changes in your body, you can set yourself on a path towards a fast decline.

It's like we expect our bodies to have just two phases throughout life - young and old. However, this isn't the truth! We need to spend more time talking about the changes that occur during perimenopause and what happens after menopause.

What actually happens during perimenopause?

Your hormones begin to change. Both oestrogen and progesterone production by the ovaries slows down. Oestrogen is a hormone that affects many parts of your body, not just your reproductive system. It impacts skin and water retention, heart and blood pressure, lung function, blood sugar and bone density. Once your body produces less oestrogen, issues with your heart can show up, muscle problems and weight gain.

A less commonly considered part of perimenopause is elevated cortisol. The stress hormone! Like all hormones, they play an essential role in our bodies; however, when combined with lowered oestrogen and daily stresses in our busy lives, increased cortisol levels can add to weight gain and mood fluctuations.

What you can do to help

Be kind to yourself.

If you recognise any of these symptoms and you're in the right time of life, remember that it may be the beginning of perimenopause and to go easy on yourself. Your body is changing (whether you like it or not), and it's best to accept it.

Bring stress down

Any form of daily relaxation that suits you will be helpful. But it should be beneficial to your body. Diaphragmatic breathing can be a great way to lower stress over the day. Yoga, stretching, mindfulness or meditation are all great ways to take time out.

Strength training

Women can resist lifting weights in favour of thinking they must do cardio to keep fit and lose weight. Incorporating strength training into your weekly exercise routine with a trained professional will ensure you give your body every chance to manage and adjust to the fluctuations occurring.

Weight gain is normal

Yes, that's right. The extra weight around your tummy is expected and results from the lowering of oestrogen as well as some changes to your metabolism. If you want to do something about it, do. But if you're ok with the changes in your body, that's good too. Like being pregnant, we expect to get a big belly. Body shape changes are part of perimenopause.

Women's health revolution

I'm championing a revolution in women's understanding of their bodies because, for too long, women have been advised on exercise based on being 'small men'. Nothing could be further from the truth when considering women's physiological and hormonal differences.

Women CAN train and exercise as men do; there are some differences you need to be aware of that your personal trainer may not even know.

Take the online course.

Learn more about the online course

I've partnered with Mish to bring you an online course to assist in learning about your own body. You'll hear from an authentic woman who will make you laugh out loud with her honesty. You can join Mish's course through my unique link and understand more about topics like incontinence, periods, pregnancy and menopause, to name a few!