Perimenopause: What is happening? (and what you can do about it!)

Hot flushes? Mood changes? Trouble sleeping? New leakage? It might be

perimenopause.

For years, women have been experiencing these changes without really

understanding why they’re happening. While awareness of perimenopause is

improving, it can still be difficult to find reliable information and know where to turn

for help.

For those of you still in the dark, let’s talk about what perimenopause actually is.

Perimenopause is the transition leading up to menopause, where your ovaries

gradually begin producing hormones differently. Oestrogen and progesterone levels

fluctuate, which can affect almost every system in the body. This leads to a whole

host of symptoms, and they vary widely between people. Some women barely notice

the transition, while others are in the trenches fighting a long list of symptoms often

while also trying to look after a family, perform well at work, maintain relationships

and somehow still find time for self-care.

It's rough out there guys.

So, why are the symptoms so broad? Oestrogen and progesterone do much more

than just navigate the menstrual cycle. Oestrogen plays an important role in

maintaining healthy bones, muscles and connective tissues. It supports collagen

production, helps keep tendons and ligaments resilient, strengthens vaginal and

bladder tissues and contributes to maintaining bone density. Progesterone

contributes to sleep quality, helps regulate mood and anxiety, and plays an important

role in maintaining regular menstrual cycles. As these hormones fluctuate during

perimenopause, it's no wonder so many women start feeling, well, not quite

themselves.

One of the biggest changes we see during perimenopause is a gradual decline in

muscle mass and bone density. This doesn't mean it's inevitable or that you can't do

anything about it, but it does mean the strategies that worked in your 20s and 30s

often need to change. Building and maintaining strength becomes more important

than ever, and the right guidance can make a huge difference.

It’s important to understand why these things are happening to you, but even more

important is knowing who can help you through it. Physios are extremely well

positioned to help with a bunch of these symptoms and women’s health

physiotherapists specifically are best positioned to help you navigate these changes

due to our deep understanding of the effects of perimenopause on your body. Lets

go through what we can do:

• Specific exercises tailored to you and your body can help improve bone

density, increase muscle mass, reduce joint pain and rehabilitate tendon

injuries.

• Tailored exercise programs and personal training sessions can help you find

the types of exercise that work best for your body, while helping you pace

yourself, recover well and focus on long-term healthy ageing.

• Pelvic floor assessment and management can help reduce leakage, improve

sexual discomfort, help manage prolapse symptoms and reduce bladder

overactivity.

• Education can help you understand what is happening to your body, separate

what's expected from what deserves further investigation, and help you make

informed decisions about the treatments and interventions that are right for

you.

Physios are only one part of the team, and other health professionals can be an

incredible help along your perimenopause journey. Other people that can help

include

• Women's health GPs: These guys are worth their weight in gold. Not all GPs

are up to date with the latest evidence around perimenopause, so finding

someone who knows their way around hormone replacement therapy (HRT)

can be incredibly helpful.

• Menopause Specialists: There are a few specialist clinics popping up around

Newcastle and surrounds that focus specifically on managing menopause and

perimenopause symptoms.

• Dieticians: It is difficult to maintain muscle mass and bone health if you're not

fuelling your body correctly. A women's health dietician, such as the team at

Flora Health, can help you optimise protein, calcium and other key nutrients to

support healthy ageing. They can also help manage body composition

changes, support gut health and develop realistic nutrition strategies that fit

your lifestyle.

This is only a snapshot of the support available. The most important thing to know is

that you don't have to simply "put up with" these changes. Perimenopause is a

natural stage of life, but that doesn't mean symptoms affecting your quality of life

should be ignored. There are more evidence-based treatment options available than

ever before, and with the right team around you, you can continue to feel strong,

active and confident throughout this transition.

If you have any questions or need help navigating perimenopause, come and see us

at Female Focus. We would love to help!