Fatigued, Female, and in Your 40s? It Might Be Perimenopause

Source: Joel Muniz / Unsplash

Perimenopause is the transitional time leading up to menopause. It can last up to 10 years, begin as early as a woman’s mid-30s, contribute to 40 possible symptoms, and generate great hormonal change.

(Menopause is the moment when a woman has gone 12 months without a period and/or her ovaries have ceased producing estrogen. Everything after is considered post-menopause.)

There are three times in a woman’s life when her hormones fluctuate wildly: puberty, pregnancy, and perimenopause. These three seasons of life are referred to as windows of vulnerability due to an increased susceptibility in some women to mental health challenges, especially anxiety and depression.¹

There is so much confusing and conflicting perimenopause advice out there. Identifying research-backed information is important and empowering.

Here are four tips to get you started:

1. Be informed

Because every woman’s experience is unique, it is impossible to predict precisely how perimenopause will present. The majority of women will experience at least a few of the 40 potential symptoms. There are some lucky few who tend not to notice much at all.

One of the first signs of perimenopause is the varying length and severity of the menstrual cycle. Though you might still be getting your period monthly, the time in between and the amount of flow begins to change.² It can be useful to track your cycle with an app.

Other common symptoms include hot flashes, night sweats, brain fog, sleep issues, feeling wired and tired, mood swings, and generally not feeling like yourself.

Simply recognizing and normalizing perimenopause can be hugely relieving.

2. Know your options

It is a common misconception that menopause hormone therapy (MHT) is harmful and risky. This is due, in large part, to a 2002 study that incorrectly reported and represented the risks.

We now know MHT is not only safe for most women but can actually help lower the risk of cardiovascular disease, bone loss, and dementia.³

Know that if hormones are not for you, there are other options available, as well.

3. Advocate for yourself

Fewer than one in five ob-gyn residents receive formal training in menopause medicine.⁴

This means there are plenty of highly competent health care providers who simply do not possess the information, not to mention are often restricted by insurance to keep visits to a brief 15 minutes. Find a provider who specializes in perimenopause, is well-informed, and takes your symptoms seriously.

4. Take charge

Adding these foundational habits to your daily routine can help ride out this often tumultuous time:

Exercise lessens anxiety and depression and has been shown to lower the severity of some symptoms. Resistance training, lifting heavy weights, Pilates, yoga, and high-intensity interval training are all beneficial.

Eating a plant-forward Mediterranean diet high in protein is recommended. Limiting alcohol and sugar lowers inflammation and lessens the severity of symptoms.

Practicing mindfulness by noticing and reframing negative thoughts while focusing on the positives of aging goes a long way to reimagining how we view aging and perimenopause.

Ultimately, though we women can’t necessarily control the perimenopause transition, we can take steps to lessen the discomfort, boost our quality of life, and set ourselves up for a long, healthy life going forward.

Get your free Menopause Resource Guide here.