Perimenopause In Your Forties? What You Should Know

When I bumped into my early 40s and started to change my body, I couldn’t believe it. Around menopause? already?

Like most women, I thought menopause was something that happened in my 50s, so when the symptoms appeared on 44 I was completely caught off guard.

I remember sitting in the clinic and being convinced I was too young for this. He assured me that I wasn’t.

My doctor said it was just as unstable as starting the perimenopause earlier. In rare cases, he states that women in their 60s come in and get frustrated and wonder why they are still getting their periods.

It definitely made me rethink things. (Yikes!)

I also learned that the transition could last up to 10 years. So, if you notice the change and wonder if the perimenopause is responsible, you are definitely not alone.

I want to make sure you understand what is going on and what to expect.

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What is the surroundings?

Menopause is the transitional phase leading to menopause, during which your body gradually reduces the production of major reproductive hormones such as estrogen, progesterone, and even testosterone.

Menopause itself officially begins when there is no period for 12 months, but the perimenopause period can last before that point, sometimes up to 10 years.

In my case, menopause began in my mid-40s, but for some women it can start as early as in their 30s or late 50s, making it impossible for anyone to predict when it will happen.

Most discussions about perimenopausal focus on estrogen and progesterone fluctuations, but testosterone also plays an important role.

It is commonly considered a male hormone, but women produce small amounts of testosterone, which affects energy levels, sexual desire, and mood.

As all three of these hormones begin to shift and decline, you may notice a wide range of symptoms, including irregular periods, mood swings, and energy changes.

During menopause, estrogen levels tend to drop unevenly, which can lead to infamous hot flashes and night sweats.

Progesterone, which helps regulate the cycle, also reduces, contributing to unpredictable periods, sometimes contributing to heavier or milder bleeding than before.

On the other hand, testosterone levels can gradually decrease, leading to subtle changes in muscle tension, energy and sexual impulses.

These fluctuations can continue anywhere from months to years depending on your body, and are the driving force behind the common symptoms associated with “changes.”

It is important to understand that all three hormones, estrogen, progesterone and testosterone, work together and when they become unbalanced, they affect everything from mood to metabolism.

Common symptoms of the perimenopause

If you’re in your 40s and realize that things feel a little far apart, then you may be beginning to start a perimenopause period. Symptoms can vary widely from person to person, but here are some of the most common signs to watch out for.

• Irregular period: Your cycle may start to become unpredictable. For me, my period was extended, shortened in a strange pattern, and eventually stopped completely. There were also flows everywhere. Sometimes it was light, and sometimes it was much heavier than I was used to.
• Hot water and night sweats: One of my early most notable symptoms. I remember waking up in the middle of the night and feeling soaked in sweat and overheating for no reason. You can also experience hot flashes during the day, making your body feel burning.
• Mood fluctuations: Hormonal fluctuations during the menopause cycle can wreak havoc on your emotions. There were moments when I felt abnormally irritated and anxious, even if anything seemed to cause it.
• Sleep confusion: Insomnia is a frustrating part of the perimenopause period for many women. Even when I felt exhausted, falling asleep or staying asleep became a challenge.
• Fatigue: If your hormones change, you may feel more tired than usual after getting overnight sleep. This ongoing fatigue can make it difficult to keep up with daily tasks.
• Weight gain: Metabolic changes often lead to weight gain, especially around the abdomen. Despite eating and exercising like before, you can still feel like your body is holding your weight.
• Libid decrease: You may notice a decline in sexual desire. This is linked to hormonal changes, including a decrease in testosterone, which affects women’s sexual desire.
• Dry vaginal discomfort: Lower estrogen levels can cause vaginal dryness, itching and discomfort.
• Breast tenderness: Some women experience breast softness and pain as a result of fluctuating hormone levels.
• Urine problems: You may find yourself dealing with more frequent or urgent urination, or even urinary incontinence, which may be associated with a decrease in estrogen that affects bladder function.
• Hair and skin changes: Some women notice that their skin is dry or that their hair begins to thin or become brittle as hormone levels drop.
• Concentration and memory problems are difficult: Sometimes called “brain fog,” but when you go through menopause you may find it difficult to focus or remember things.

These symptoms can come over time and can last for several years. While some days may feel completely normal, others can feel like a roller coaster, so it’s important to be aware of these changes and understand that they are a natural part of the process.

How menopause in your 40s affects your body

Menopause involves more than just irregular periods and hot flashes. It can have a lasting impact on your overall health. Understanding how perimenopause affects your body and taking steps to deal with these changes can help you maintain long-term health and well-being.

Bone health

Reduced perimenopausal estrogen levels lead to lower bone density and increased risk of osteoporosis. Estrogen plays an important role in keeping the bone strong, so this hormone loss can weaken the bone and increase the chances of fractures in the lower back, spine and wrists, especially in the lower back, spine and wrists.

How to fight against it:

• Calcium and Vitamin D.: Increases calcium-rich food intake, such as dairy products, lush greenery and fortified foods. Vitamin D helps in absorption of calcium, so make sure you’re well through sunlight and supplements.
• Weight bearing exercisesStrengthen your bones by incorporating weight-bearing exercises such as walking, hiking, and resistance training into your routine. These activities stimulate bone growth and help maintain density.
• Bone density test: If you have a family history of osteoporosis or other bone-related issues, talk to your doctor about receiving a bone density scan to track your bone health and consider your medication if necessary.

Heart health

Estrogen also helps protect the heart, so lower levels can increase the risk of cardiovascular disease. Low estrogens affect cholesterol levels, increase blood pressure, decrease vascular elasticity, and make heart health an important focus during menopause.

How to fight against it:

• A healthy heart diet: Focus on diets rich in healthy fats such as fruits, vegetables, whole grains, fish, nuts, and seeds. Reducing processed foods, sugar and unhealthy fats can help reduce cholesterol and blood pressure.
• Regular exercise: Aim for at least 150 minutes of moderate exercise per week, including active walking, swimming and cycling, to improve heart health and maintain cardiovascular fitness.
• Medical surveillance: Schedule regular tests to monitor blood pressure, cholesterol and glucose levels. Catching problems early can make a huge difference in long-term heart health.

Weight gain

Many women notice weight gain during the perimenopause, especially around the central region. This is mainly due to changes in hormones that slow down metabolism.

With a lower estrogen, your body tends to accumulate fat, but a decrease in testosterone can lead to loss of muscle mass.

Together, these factors make it difficult to maintain your previous weight even if your diet or exercise habits have not changed.

How to fight against it:

• A balanced diet: Pay attention to portion sizes and focus on foods with nutrient concentrations. It prioritizes protein, healthy fats and fiber, helps you control hunger and maintain muscle mass.
• Strength training: Incorporating resistance exercises such as weight lifting and using weight tolerance is key to maintaining muscle mass and strengthening metabolism.
• Aerobic exercise: Adding regular cardio to your routine, such as walking, jogging, swimming, etc., can burn calories and keep excess weight at bay.

It changes skin and hair

When estrogen decreases, many women notice changes in their skin and hair. The skin can become dry, thinner and less elastic, but the hair will start to thin or become more brittle. This is usually supported by estrogen, as collagen and natural oil production has decreased.

How to fight against it:

• Hydration and moisturizing: Drink plenty of water and use a good moisturizer to moisturize your skin. Find products with hyaluronic acid, ceramide and peptides. This helps to retain moisture and improve the texture of your skin.
• Collagen supplements: Consider adding collagen supplements to support skin elasticity and hair strength.
• Gentle hair care: Avoid strict hair treatment, heat styling, and excessive cleaning. Choose a gentle, moisturizing shampoo and conditioner.

Cognitive function

“Brain Fog” is a common complaint during the perimenopause period. A decrease in estrogen affects neurotransmitters associated with memory and focus, making it difficult to focus or remember things.

How to fight against it:

• Psychiatric stimulation: Stay mentally active by engaging in challenging activities such as puzzles, reading, and learning new skills. Maintaining brain involvement can help strengthen cognitive function.
• exercise: Physical activity doesn’t just benefit your body. It’s perfect for your brain too. Regular exercise increases blood flow to the brain and supports cognitive health.
• Good sleep hygiene: Rest is essential for brain health. Establish a regular sleep routine, create a relaxed pre-ritual to avoid caffeine late in the day and improve the quality of your sleep.

Emotional and mental health

Hormonal fluctuations during the perimenopause can lead to emotional changes such as irritability, anxiety, and depression. A roller coaster of moods can be challenging and can affect your mental well-being.

How to fight against it:

• Stress management: To balance your emotions, we practice stress-reducing techniques such as meditation, deep breathing, and yoga.
• Stay connected: Stay in touch with friends, family, or support groups to avoid feeling isolated. It’s very reassuring to share your experience with others who understand it.
• Seek professional help: If your mood swings, anxiety, or depression are severe or persistent, consult your healthcare provider. Treatment or medication may help you manage your emotional health during this period.

Urine and pelvic health

A decrease in estrogen during perimenopausal affects the urinary tract and pelvic muscles, leading to increased urinary incontinence or urgency.

How to fight against it:

• Pelvic floor exercises: Strengthening the pelvic floor muscles with exercises such as Kegels can help improve bladder control.
• Maintain hydrationDrinking enough water can help prevent urinary tract problems, but avoid diuretics like caffeine if you are experiencing frequent urination.
• Please consult an expert:If your bladder problems persist, consider looking at a pelvic floor expert for targeted therapy or treatment options.

Taking proactive steps to address the long-term health effects of perimenopausal can help you stay healthy and feel good during this transition.

Management of symptoms during the perimenopause

Thankfully, there are many ways to manage perimenopause symptoms and make this transition more manageable.

• Lifestyle adjustments: The basics are really important. Eating a balanced diet, staying active, and managing stress can make a huge difference in how you feel. For me, regular exercise was a game changer. Especially when you are end up suppressing your mood and improving your sleep quality. Incorporating strength training can also help counter some of the muscle loss associated with lower testosterone levels.
• Sleep hygiene: Having a good night’s rest can sometimes feel impossible when you experience night sweats or insomnia. However, creating a consistent sleep routine can help. Keeping your bedroom cool, avoiding the screen an hour before bedtime, and trying calming activities like reading and deep breathing exercises will improve your chances of sleeping better. Some women also help manage night sweats by using cooling pillows and moisture-absorbing bedding.
• Hormonal therapy: Hormone replacement therapy (HRT) is a popular option for women who deal with severe symptoms. HRT helps alleviate everything from hot flashes to mood changes by complementing the decline in body’s hormone levels. However, since HRT is not for everyone, it is important to discuss risks and benefits with your doctor.
• Alternative Relief: If HRT doesn’t appeal to you, there are natural treatments worth exploring. Herbal supplements like Black Cohosh and Evening Primrose Oil have been shown to be particularly useful for hot flashes and mood swings. Furthermore, overall practices such as yoga, meditation, and acupuncture are beneficial in managing stress during this period and improving overall well-being.

When will you talk to your doctor?

If you think you might enter the perimenopause period, we recommend talking to your doctor and having an open conversation about what you are going through.

I also found tracking your menstrual cycle through the app to be extremely helpful, especially when you start to get closer to that 12-month countdown towards menopause.

I’ve been out for 11 months now and unfortunately, resetting the countdown only reveals it from the blue! At this point in my journey, I enjoyed the idea that I would never have another period again, so it was very frustrating…

You can also track other symptoms such as hot flashes, mood swings, and sleep disruptions. This kind of information will provide a complete picture by your doctor about what’s going on in your body.

If you feel unsure about what is happening, ask your doctor for a hormone test. For me, checking estrogen, progesterone, and testosterone levels was encouraging. It made sure I wasn’t imagining or obsessed with things. It was menopause.

Blood tests are not always necessary, but they can help you feel safe and validate what your body is experiencing. So don’t hesitate to ask if you think it will help you clarify your situation.

Navigates around menopause and controls your health

Menopause periods in your 40s or any age can feel like a whirlwind of change, but the more you get, the better you are ready to manage it.

The transition wasn’t easy for me, but understanding what was going on and finding practical ways to deal with symptoms made all the difference.

If you think you may be beginning a perimenopause, talking to your doctor and creating a personalized plan can help you feel more controllable.

One of the best ways to support perimenopause health is to focus on fitness and nutrition. This helps manage symptoms and avoid weight gain that is often accompanied by hormonal changes.

Many women in menopause and menopause have achieved great success with their 21-day fat loss challenge program.

It is specially designed to help you lose weight, boost energy and reset your metabolism while also suiting your busy lifestyle.

Whether you’re just beginning your menopause journey or already navigating, taking steps to prioritize health with programs like this can make your transition even smoother.