If you’re reading this, chances are you’re feeling a bit confused, overwhelmed, or downright frustrated by the changes happening in your body. Welcome to perimenopause—a rollercoaster ride that no one really prepared us for. But fear not! As a specialised menopause coach, counselor, personal trainer, and health and nutrition expert, I’m here to demystify signs and symptoms of perimenopause (this wild journey) and help you navigate it with confidence. Let’s dive in!

What is Perimenopause?

Perimenopause, often referred to as the “menopausal transition,” is a natural phase that typically begins in our 40s. It’s marked by hormonal changes that can bring about a variety of symptoms, from irregular periods and night sweats to mood swings and fatigue. For more details on managing these symptoms, read our comprehensive guide on hormonal changes.

My Personal Journey

I remember feeling overwhelmed when I first noticed these changes. Fatigue, lack of motivation, weight gain—it was like my body was no longer my own. My experience was symptoms were more gradual in how they presented and impacted me, and then suddenly it hit me all at once. Many symptoms peaked simultaneously, which made it hard to think, talk, or seek help.

Struggling to Identify the Cause

In fact, I still did not link my symptoms to anything to do with ‘menopause’. Wasn’t all my symptoms as a result of my kids leaving home, or my parents getting older, or maybe something else?

Realisation and Lack of Awareness

Why didn’t I realise? I just didn’t know.

I “should” have known. The thing is I didn’t, even though I’ve worked as a fitness professional for over a decade and have had the privilege to work with many mid-age and older women. Apart from a few women who demanded I turn on the fan during my fitness class, I really didn’t know much about what was going on with them in relation to menopause. I knew periods stopped, you might get hot flushes, and maybe some irritability like a version of PMS on steroids.

Discovering Perimenopause

Well, here’s the thing: I didn’t get hot flushes but got a whole bunch of other symptoms and didn’t see the link to perimenopause. Problem one: I didn’t know enough.

But through education, support, and a few lifestyle tweaks, I found my way back to feeling empowered and in control. (I will share more in upcoming posts)

Comprehensive List of Symptoms

It’s not all about hot flushes and mood swings, though. Perimenopause comes with a plethora of symptoms that can feel overwhelming at times. Here is a comprehensive list of symptoms that have been documented and linked to perimenopause:

Physical Symptoms:

• Hot flushes
• Night sweats
• Irregular periods
• Changes in menstrual flow (heavier or lighter)
• Longer or shorter menstrual cycles
• Weight gain, especially around the abdomen
• Bloating
• Breast tenderness
• Headaches or migraines
• Joint pain or stiffness
• Muscle aches
• Changes in body odor
• Increased or decreased appetite
• Digestive issues (indigestion, bloating, constipation, diarrhea)
• Dry eyes
• Dry skin
• Thinning hair or hair loss
• Brittle nails
• Changes in body temperature regulation
• Tingling sensations (paresthesia)
• Dizziness or vertigo
• Heart palpitations
• Changes in libido
• Vaginal dryness or discomfort
• Urinary changes
• Changes in body composition
• Changes in skin texture
• Increased sensitivity to allergens
• Changes in menstrual blood clotting
• Changes in menstrual color
• Menstrual spotting between periods
• Breast changes
• Changes in nipple appearance or sensitivity
• Itchy skin
• Excessive sweating
• Changes in fingernails
• Increased allergic reactions
• Changes in taste or smell perception
• Sensitivity to light or sound
• Ringing in the ears (tinnitus)
• Changes in bowel habits
• Increased flatulence
• Gastroesophageal reflux disease (GERD)
• Heartburn
• Increased thirst
• Changes in saliva production
• Mouth ulcers
• Tooth sensitivity
• Jaw pain or clicking

Emotional and Psychological Symptoms:

• Mood swings
• Irritability
• Anxiety
• Depression
• Feelings of sadness or hopelessness
• Difficulty concentrating
• Memory lapses or forgetfulness
• Brain fog
• Emotional sensitivity
• Increased stress levels
• Feeling overwhelmed
• Changes in personality or behavior
• Increased sensitivity to stressors
• Panic attacks
• Decreased self-esteem or confidence
• Moodiness
• Feelings of worthlessness or guilt
• Emotional numbness
• Loss of interest in activities or hobbies
• Difficulty coping with daily stressors
• Confusion
• Disorientation
• Forgetfulness
• Difficulty finding words
• Slowed thinking

Knowing that perimenopause can come with such a wide range of symptoms is crucial for several reasons. First and foremost, it’s about validation. Understanding that what you’re experiencing is a common part of this transition can be incredibly reassuring. Knowledge is power, and being informed can help you feel more in control.

To make the most of this knowledge, I encourage you to use my checklist quiz to identify which symptoms relate to you. This can be the first step in understanding your unique perimenopause journey. Once you have your list, start journaling these symptoms. This practice can be invaluable when you talk to your healthcare provider or a menopause coach (like me!). It provides a clear record of your experiences, helping professionals offer better, more personalised advice and care.

With this information at your fingertips, you can begin to make modifications in your lifestyle. Whether it’s adjusting your diet, incorporating more exercise, or finding ways to manage stress, these changes can start to make a significant impact on your well-being.

One of the most impactful changes I made was incorporating strength training into my routine. Why strength training, you ask? Well, it’s not just about building muscles. Strength training helps:

• Boost Metabolism: As our estrogen levels drop, we tend to gain weight more easily. Strength training increases muscle mass, which in turn boosts our metabolism.
• Improve Mood: Exercise, especially strength training, releases endorphins, our body’s natural mood lifters. It’s like a free happiness boost!
• Enhance Bone Health: Estrogen helps maintain bone density, so as levels decrease, our bones can become weaker. Strength training is key to keeping our bones strong and healthy.

Nutrition plays a crucial role in managing perimenopause symptoms. I learned the hard way that what worked for me in my 20s and 30s no longer cut it. Here are a few tips that have made a world of difference:

• Balanced Diet: Focus on a diet rich in fruits, vegetables, lean proteins, and whole grains. These foods help regulate blood sugar levels and reduce inflammation.
• Stay Hydrated: Drinking plenty of water is essential. It helps with digestion, keeps our skin glowing, and combats fatigue.
• Mindful Eating: Listen to your body. Eating smaller, more frequent meals can help manage hunger and energy levels.

Lastly, surround yourself with a supportive community. Whether it’s friends, family, or an online group, having a network of women who understand what you’re going through can provide immense comfort and encouragement. Join our community of women supporting each other through perimenopause.