First off, there is nothing simple about perimenopause and menopause—or the effects they have on a woman’s mind and body. However, this guide will help break things down into manageable chunks.

Menopause and perimenopause are natural stages in a woman’s life, yet they are often surrounded by confusion and misinformation. Until recently, even many medical professionals weren’t taught much about them. But just because menopause is a natural process doesn’t mean women shouldn’t be supported through this transition.

What is perimenopause and menopause?

Menopause is officially defined as the point when a woman has gone 12 consecutive months without a period. This usually happens around the age of 51, but it can occur anywhere between 45 and 55. At this stage, the ovaries stop releasing eggs, and oestrogen levels drop significantly, leading to a variety of physical and emotional changes.

Perimenopause is the transition phase leading up to menopause, marked by fluctuating hormone levels, particularly oestrogen—the primary female hormone. This stage can last anywhere from a few months to over a decade. As hormone levels shift, many women experience a range of symptoms, which we’ll explore later.

How does oestrogen affect your body?

Oestrogen plays a vital role in many bodily functions, including:
💓 Heart health (helps keep blood vessels flexible)
🦴 Bone strength (prevents osteoporosis)
🧠 Brain function (supports memory and mood)

Fascinatingly, oestrogen receptors exist throughout the body—including in mitochondria, the powerhouses of our cells. This explains why fatigue, mood shifts, and energy crashes can be common as oestrogen declines.

What are the symptoms of perimenopause and menopause?

Symptoms vary from woman to woman, but some of the most common include:

🔥 Hot flushes & night sweats
😡 Mood swings, anxiety & depression
🧠 Brain fog & memory issues
😴 Fatigue & sleep disturbances
⚖️ Weight gain & muscle loss
🦵 Joint pain & stiffness
🌿 Vaginal dryness & painful intercourse
🚽 Increased urinary tract infections (UTIs)
💔 Higher risk of heart disease & osteoporosis

How is it managed?

Managing menopause isn’t just about medication—lifestyle plays a major role in reducing symptoms and maintaining health.

The key pillars of menopause management:

🥗 Nutrition: A diet rich in protein, healthy fats, and fiber helps stabilise blood sugar and support hormone balance.
🏋️ Exercise: Strength training is crucial for preventing muscle loss and protecting bone density.
🧘‍♀️ Stress management: Techniques like meditation, yoga, and deep breathing can help regulate cortisol, which affects hormone balance.
💤 Sleep optimisation: Prioritising sleep hygiene and managing night sweats can dramatically improve well-being.
🚫 Lifestyle factors: Limiting alcohol and smoking can reduce symptoms and lower disease risk.

Hormone replacement therapy (HRT):

While lifestyle changes are foundational, HRT is the most effective treatment for managing symptoms and reducing long-term health risks. It works by:

• Replacing oestrogen to ease hot flushes, mood swings, and cognitive changes.
• Adding progesterone (if the woman has a uterus) to protect against endometrial cancer.
• Sometimes, testosterone replacement can be beneficial for libido, muscle strength, and cognitive function.
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You don’t have to suffer in silence

Menopause is a natural phase, but that doesn’t mean you should have to endure it alone. If you think you may be in perimenopause or menopause, seek a healthcare professional who specializes in this field.

💡 Takeaway: Every woman’s journey is unique. You deserve a provider who listens, personalises your care, and helps you thrive during this transition.