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The Essentials of Menopause and Peri-Menopause: What You Need to Know

Empowering conversations

Menopause is a natural biological process that marks the end of a woman’s menstrual cycles and reproductive years. Although it is a significant life transition, it is often surrounded by confusion, shame or a lack of education and at Hey Girls we think it’s time to talk!

Understanding menopause and perimenopause should be a responsibility for everyone, it’s essential for understanding and supporting those around us, and allows us to make informed decisions on those facts. This article offers a concise guide on their definitions, duration, impact, and common symptoms.

What is Menopause?

Menopause is the point in a woman’s life when she has not had a period for 12 consecutive months, signalling the end of her reproductive ability. It typically occurs between the ages of 40 to 50.

Perimenopause refers to the phase leading up to menopause. During this time, hormone levels fluctuate, and women may begin to experience menopause-like symptoms even though they are still menstruating. This phase can last several years and is often characterised by irregular periods and other physical and emotional changes.

How long does Menopause last?

Menopause itself is a single point in time, defined as 12 months without a period. However, the transition, including perimenopause and post-menopause, can span several years. Yes, you read that correctly.

· Perimenopause: This phase can last anywhere from 4 to 10 years. The duration varies for each woman and is influenced by factors such as genetics, lifestyle, and overall health.

· Menopause: Technically, menopause is the point at which menstruation ceases. The symptoms, however, can last for years beyond this stage.

· Post-menopause: After menopause, women are in post-menopause for the rest of their lives. Symptoms such as hot flashes may gradually lessen, but some women continue to experience them for a decade or more.

Who does it affect?

Menopause and perimenopause affect all women as part of the natural aging process. Most women will begin to experience perimenopause in their 40s, although it can start earlier or later, it typically occurs in the early 50s.

While menopause is universal among women, certain factors can influence the timing and experience of menopause:

· Surgical Menopause: Women who undergo surgeries that remove the ovaries (such as a hysterectomy) will experience sudden menopause, often with more intense symptoms due to the abrupt change in hormone levels.

· Premature Menopause: About 1% of women experience menopause before age 40, known as premature menopause or premature ovarian insufficiency (POI). This can be due to genetic factors, autoimmune diseases, or certain medical treatments like chemotherapy.

· Lifestyle Factors: Smoking, certain medications, and medical conditions can lead to earlier onset of menopause.

What are the symptoms?

Symptoms can vary widely from woman to woman. Some experience mild discomfort, while others may find the symptoms significantly impact their quality of life. Common symptoms include:

· Irregular periods: One of the earliest signs of perimenopause is changes in the menstrual cycle, such as longer or shorter cycles, heavier or lighter bleeding, or skipped periods. This can sometimes mean coming on unexpectedly which can be hugely inconvenient.

· Turn on the heat: Hot flashes are often accompanied by sweating are one of the most well-known symptoms. They can last anywhere from a few seconds to several minutes at anytime too.

· Night Sweats: Hot flashes that occur during sleep, often leading to waking up drenched in sweat, can disrupt sleep and lead to fatigue. Absolute nightmare.

· Sleep Problems: Difficulty falling or staying asleep is common, often due to night sweats or general anxiety.

· Mood Changes: Hormonal fluctuations can lead to mood swings, irritability, anxiety, and even depression.

· Vaginal Dryness: Decreased oestrogen can lead to thinning and drying of the vaginal tissues, causing discomfort during intercourse and increasing the risk of infections.

· Decreased Libido: Changes in hormone levels can reduce sexual desire and response.

· Weight Gain: Many women experience changes in body composition during menopause, including weight gain, particularly around the abdomen.

· Bone Density Loss: Declining oestrogen levels can lead to bone thinning, increasing the risk of osteoporosis and fractures.

· Cognitive Changes: Some women report difficulties with concentration, memory, and other cognitive functions, often referred to as “brain fog.”

· Hair and Skin Changes: Thinning hair and dry, itchy skin can also be signs of menopause.

Knowledge Brings Relief

Menopause and perimenopause are natural stages of life that every woman will experience. Understanding what to expect, how long it might last, and the range of symptoms can help women navigate this transition more smoothly. While symptoms can be challenging, support is available, and many women find relief through lifestyle changes, medical treatments, and community resources. Empowering women with knowledge about menopause can help break the stigma and make this stage of life a time of growth and positive change.

References

· World Health Organization (WHO): Statistics and global information on menopause and women’s health.

· National Institute on Aging (NIA): Detailed resources on menopause and aging.

· British Menopause Society (BMS): Data and recommendations on managing menopause symptoms.

As a dedicated Menstrual Educator, Kate is deeply passionate about all aspects of menstruation, with a particular focus on the nuanced conversations surrounding menopause. Her work emphasises how Perimenopause and Menopause can impact someone’s mental health, relationships, equal opportunities, and day-to-day life.

She has trained as a Menopause Coach, specialising in a holistic approach to menopause management through self-awareness, support, and lifestyle changes, and have earned an award of distinction from the Centre of Excellence for her work.

It is essential to her that those navigating menstrual challenges, at any stage of life, are equipped with the information and education they need to feel empowered, in control, and truly heard.

Kate Smith

Co-Founder and Director at Hey Girls

Disclaimer: In this content, the term “women” is used to refer to individuals who identify as women. We recognise and respect the diversity of gender identities and expressions. Our intention is to be inclusive, and we acknowledge that not all individuals who experience issues discussed here may identify as women. Everyone is welcome, and we encourage the use of language that aligns with your identity.

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