Have you reached perimenopause? Signs your body is going through the big change and how to cope

Night sweats? Heavy periods? Forgetfulness? Anxiety? Your body could be preparing for the big ‘change’…

The lead up to the menopause can be a tricky time. Although the average age for reaching this life stage is 51, new research has discovered that over a third of women go into perimenopause – the transitional stage before menopause – as young as 35. "Nearly half of women don’t even know what the perimenopause is, and three-fifths of women haven’t sought help from their doctor," comments Dr Sarah Brewer. But you don’t have to suffer alone, here’s how to cope with this major change…

What is the perimenopause?

"When women talk about going through the menopause, they’re actually describing the perimenopause," explains Dr Marilyn Glenville, a nutritionist specialising in women’s health*.The menopause is when your periods stop completely and you become infertile, while the perimenopause is the time running up to this."Many women will start to experience hormonal changes from around 40, but some may notice subtle changes from their mid-30s onwards," adds Dr Glenville. This means some women may be suffering with these symptoms for over a decade before the real thing kicks in.

10 signs you’re suffering from perimenopause

The most common include…

? Sleep disturbances

? Anxiety with no discerning cause

? Inability to concentrate

? Forgetfulness

? Mood swings

? Menstrual irregularities, eg, changes in cycle length (shorter or longer), and bleeding more or less

? Less vaginal lubrication and lower sex drive

? Dry skin, hair and nails

? Some hot flushes or night sweats

? Heart palpitations

How do you know it’s happening to you?

Aside from the most common symptoms, your GP can offer a blood test to measure your levels of follicle-stimulating hormone (FSH, which regulates reproductive processes) and oestradiol (the oestrogen produced by the ovaries)."A high level of FSH could indicate you are in the perimenopause," explains Dr Glenville. "Your declining egg reserve means your ovaries need more FSH to stimulate egg release." Don’t be afraid to go to your GP and discuss your symptoms.

You can still get pregnant!

Your periods may become irregular, but you could still get pregnant if you don’t take precautions. Dr Harper says, "Use contraception for two years if your periods stop before 50, and for one year if they stop after 50."

Should you try HRT?

Hormone replacement therapy (HRT) works by replacing lost oestrogen in an attempt to alleviate symptoms due to naturally falling levels. HRT has received bad press due to its links with breast cancer, but if you are struggling, then it’s worth discussing with your GP."Sometimes a low dose for a short period of time is all it takes to sort out your symptoms, but it’s a decision you should make with your doctor," explains Dr Dawn Harper. It all depends on your age, what you’re experiencing, and your risk factor for breast cancer and heart disease.

Ways to cope

Look at your diet

According to a US study, eating a diet of oestrogen-rich food, such as lentils, flaxseed and chickpeas, could banish hot flushes and night sweats entirely."Keeping your blood sugar balanced is important too," says nutritionist Libby Limon. "Eat balanced meals with a combination of complex carbohydrates (vegetables and wholegrains), lean protein (meat, fish, eggs, nuts and lentils) and fibre."

You smoke, stop.

Increase your exercise

The risk of osteoporosis increases with falling hormone levels, so ward it off with regular exercise."The more physically active we are, the more bone we build," says Dr Glenville. "Aim for a minimum of 30 minutes exercise five times a week."Exercise is also great for beating depression and anxiety and boosting your libido.

Supplement your diet "A lack of magnesium is linked with poor female hormone balance," says Libby. "And vitamin D is important, as it channels calcium to the core of the bones."

Balance your omegas

"What many women think of as perimenopause symptoms can actually be related to a lack of essential omega 3 fatty acids," says Dr Glenville.