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Perimenopause, Menopause, Postmenopause and You
- Christal Krause, LPC
- Sep 11
- 4 min read
Perimenopause
Perimenopause is when the body transitions from fertility to menopause. This is when the cycle becomes less frequent. This stage does not have a defined time length and lasts until menopause begins. Typically, this stage begins in late 40s to early 50s.
Symptoms and severity can vary widely from woman to woman. One sign that perimenopause is occurring is irregular or prolonged menstrual bleeding. Individuals may experience vasomotor and non-vasomotor symptoms.
Vasomotor symptoms
hot flashes
night sweats
Other symptoms that may occur are non-vasomotor symptoms
Anxiety
Depression
Difficulty with concentration and/or memory
Headaches
Incontinence
Insomnia
Irritability and mood swings
Joint pain
Loss of libido
Tiredness
Vaginal dryness
For more information on perimenopause and what to talk with your doctor about, see this article from Johns Hopkins Medicine.
7 Mental Health Tips for Perimenopause
Try tracking/writing down what you're experiencing, to increase your awareness of changes in anxiety, depression, irritability, and concentration issues.
Explore new ways to cope with what you are experiencing, what worked for you before may not work for you now.
Pay attention to your needs experiences differ from one woman to another
Recognize negative thought and self-talk patterns, utilize new coping strategies you learn, boost your emotional regulation/intelligence
Communicate and address relationship issues.
Explore your habits and patterns, are they contributing to how you feel?
Discuss if medications would be helpful for you, schedule an appointment with your primary care provider and/or gynecologist
Lifestyle Changes
Exercise: Utilize regular physical activity, join a class/gym, move more
Stress Reduction: Utilize relaxation techniques, meditation, yoga, breathwork, mindfulness, pick your battles and keep a realistic perception.
Healthy Diet: Meet with a dietician/nutritionist to discuss a balanced diet. Reduce consumption of inflammatory foods
Sleep Hygiene: Get regular sleep, create a sleep routine, avoid screen use 1-hour prior to bed, and create a productive sleep environment
Social Support: Engage with others, talk about your experiences, add new supports, join a support group
Mental Care: Begin writing in a journal, pay attention to your thoughts, find a therapist, join a support group, prioritize your needs and increase self-care
Menopause
Menopause is defined as 12 consecutive months without a menstrual cycle. Natural menopause typically occurs between 40 and 58 years of age, with an average age of 51 years in the United States.
Menopause has been linked to long-term changes in the body, including bone loss, weight redistribution, and muscle loss.
Bone Loss: As your estrogen level reduces age-related bone loss accelerates.
Weight Redistribution: Your body may look different; hormones influence the way weight is distributed in the body
Muscle Loss: Your metabolism may slow down, due to how menopause can exacerbate age-related muscle loss, this can contribute to fat accumulation and weight gain.
RESOURCES
https://www.youtube.com/watch?v=JJZ8z_nTCZQ
https://womenshealth.gov/menopause/menopause-symptoms-and-relief
https://www.letstalkmenopause.org/menopause-mental-health
https://www.letstalkmenopause.org/talks
https://www.letstalkmenopause.org/
https://nationalmenopausefoundation.org/
https://www.inspire.com/groups/national-menopause-foundation/
What Can I Do?
Most of the things mentioned in the perimenopause section can be utilized during menopause.
Focus on managing stress: Explore new hobbies. Create and strengthen friendships. Join a class that uses movement- yoga, dance, tai chi. Focus on getting healthy sleep. Try meditating.
Explore: Journal your feelings. Practice patience with yourself. Seek out counseling. Join a support group.
Sleep: Reduce caffeine and alcohol before bed. Have a comfortable sleep environment. Create a sleep routine. Ask your doctor about a sleep study.
Diet: Explore a balanced diet that includes fruits, vegetables, and whole grains, make sure you are getting enough calcium. Reduce foods that cause inflammation. Meet with your doctor and/or a dietician/nutritionist for safe and effective guidance.
Exercise: Add regular physical activity to your life, including exercises like walking, dancing, and strength training. Meet with a physical trainer and talk with your doctor.
Focus on symptom relief:
Hot Flashes?
Try to dress in layers- cotton, linen, breathable fabrics
Use a fan, cooling towel
Drink cold beverages and stay hydrated
When outdoors, find or use shade- wide brimmed hat, umbrella, any cover from direct sun
If you smoke, quit- quitting can help to reduce the severity of hot flashes
Vaginal Dryness?
Meet with your doctor to discuss hormone therapy, other medications that assist in symptom reduction, and prescription vaginal products.
Explore over-the-counter moisturizers
Postmenopause
Postmenopause is defined as the absence of menstruation for longer than 12 consecutive months. This stage happens after you've gone through menopause and signals that your reproductive years are over, and ovulation has ceased. There is not an exact age for postmenopause, on average this happens around age 52 and lasts for the rest of your life.
If you experience spotting or bleeding during this stage, see your medical provider.
During postmenopause, you may feel symptoms from menopause, but they are usually less intense. Some will experience no symptoms of menopause during this time.
Most common symptoms include:
Hot flashes/night sweats
Vaginal Dryness/pain during sex
Depression/Anxiety
Changes in sex drive/low libido
Insomnia
Dry skin
Weight changes
Hair loss
Urinary incontinence
Increase in risk for osteoporosis and cardiovascular disease
What Can I Do?
Focus on your whole-body health
Manage chronic conditions
Regularly schedule with your primary care provider
Create a habit of movement
Eat a healthy and nutritious diet
Maintain a healthy weight
Avoid tobacco products
Pay attention to your urinary tract health
Reduce stress, try meditation, practice mindfulness
See a therapist to discuss mood changes, anxiety, depression, and life challenges
Stay social, join a club/volunteer/meet up with friends or family
It is also strongly recommended to meet with your primary care provider and gynecologist to discuss whether medication would assist you. Holistic, supplemental, and herbal treatments should be discussed with your doctors prior to beginning them.
Postmenopause Resources
Reading Suggestions and Other Resources
Reading Suggestions | "The Definitive Guide to the Perimenopause & Menopause" by Dr Louise Newson |
Helpful Tools | |
Support Services | Red Hot Mamas menopause support group (a great way to join the conversation) Menopause and Me (from the North American Menopause Society) Friend for the Ride blog (provides encouraging words for the mid-life journey) Changes During the Change (free download by Dr. Mache Seibel) Endocrine Society Patient Engagement Source: https://www.endocrine.org/menopausemap/support-resources/index.html |
For Partners | Click here if your partner is experiencing perimenopause or menopause. |
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