Prepare for Perimenopause: Essential Steps for a Healthy Transition

Understanding perimenopause is crucial for women approaching this natural life transition. This phase, often starting in the 40s, can significantly impact health and well-being. With appropriate preparation, women can navigate this period with greater ease and confidence.

What is Perimenopause?

Perimenopause, literally meaning “around menopause,” marks the time when a woman’s ovaries gradually produce less estrogen. This transitional phase can last between four to eight years and typically commences in the 40s, although some women may experience it earlier. During perimenopause, various symptoms can manifest as the body adjusts to fluctuating hormone levels.

Common symptoms include:

• Mood changes
• Heavier or lighter menstrual periods
• Hot flashes
• Night sweats
• Vaginal dryness

Transitioning to Menopause

Menopause officially occurs after a woman has gone 12 consecutive months without a period, usually between the ages of 40 and 58. Many symptoms experienced during perimenopause may continue into menopause, as the body further adjusts to reduced estrogen levels.

To support physical and mental health during this transition, it is beneficial to adopt proactive habits well in advance. Here are some essential steps to consider:

Checklist for Preparing for Perimenopause

Many women may not feel the urgency to prepare for perimenopause, but taking proactive steps can greatly benefit overall health. Consider the following actions:

Nourish Your Body: A diet rich in plant-based foods, including fruits, vegetables, and whole grains, is essential. Incorporating protein and calcium-rich foods can help maintain muscle mass and strengthen bones as estrogen levels decline.

Build Strength: The natural loss of muscle begins during perimenopause, raising the risk of osteoporosis. It is advisable to include strength training exercises in your routine to protect bones and maintain muscle health.

Prioritize Sleep: Sleep deprivation can negatively affect mood and stress management. Establishing a calming pre-sleep routine—such as avoiding screens an hour before bed and creating a dark, quiet environment—can enhance sleep quality.

Seek Support When Needed: If experiencing emotional or physical challenges, consulting with an OB/GYN can provide valuable resources. Healthcare providers can offer mental health support, prescribe medications for mood changes, or discuss hormone therapy options to alleviate symptoms.

Establishing healthy habits in advance can help women transition more smoothly into perimenopause and beyond. Dr. Megan Jewell, a board-certified OB/GYN and Menopause Society-Certified Practitioner at Barton Obstetrics & Gynecology, emphasizes the importance of this proactive approach.

Barton OB/GYN serves the communities of South Lake Tahoe and Minden, providing comprehensive gynecological, obstetrical, and family planning services. For more information, interested individuals can contact the office at 530.543.5711 or visit BartonHealth.org.

Additionally, Dr. Jewell will host a free webinar titled “Insights into Midlife Hormonal Health for Women” on October 23 from 17:00 to 18:00. More details can be found at BartonHealth.org/Lecture.