Menopause isn’t an ending — it’s a natural life transition that every woman experiences, usually between the ages of 45 and 55. But the journey begins earlier than many realise, during a stage called perimenopause. Understanding what’s happening in your body can help you take control of your health and wellbeing during this important time.
What Is Perimenopause?
Perimenopause is the phase leading up to menopause when your body’s oestrogen and progesterone levels begin to fluctuate.
This stage can last anywhere from a few months to several years.
Common symptoms:
- Irregular or heavier/lighter periods
- Hot flushes or night sweats
- Mood changes (irritability, anxiety, low mood)
- Poor sleep or fatigue
- Weight changes
- Brain fog or trouble concentrating
- Reduced libido or vaginal dryness
You can still get pregnant during perimenopause, so contraception is still needed until 12 months after your last period.
What Is Menopause?
Menopause is officially reached when you haven’t had a menstrual period for 12 consecutive months.
In the UK, the average age is 51, but it can happen earlier — especially after surgery (like hysterectomy) or certain medical treatments.
After menopause, oestrogen levels stay low. This can affect bones, heart, skin, and mood, which is why ongoing self-care and check-ups are important.
Emotional & Mental Health Changes
Hormone shifts can affect how you feel emotionally. Many women report:
- Feeling less patient or more anxious
- Loss of confidence or motivation
- Mood swings
These changes are normal and valid — but support is available. Talking to your GP, counsellor, or a trusted friend can make a real difference. Mindfulness, exercise, and social connection are proven to help.
Lifestyle Tips to Support Your Wellbeing
Healthy lifestyle choices can ease symptoms and protect long-term health:
🥗 Eat well
- Focus on calcium- and vitamin D-rich foods for bone health (milk, yogurt, greens, oily fish).
- Include whole grains, fruit, and veg for heart and digestive health.
- Limit caffeine, alcohol, and highly processed foods, which can worsen hot flushes and sleep issues.
🏃 Move your body
- Aim for 150 minutes of moderate activity weekly (e.g. brisk walking, swimming, cycling).
- Add resistance or weight-bearing exercise twice a week to strengthen bones.
💤 Prioritise sleep
- Keep a bedtime routine, avoid screens late at night, and maintain a cool sleeping environment.
🚭 Quit smoking
Smoking worsens hot flushes and raises heart disease risk after menopause.
💊 Treatment Options
If symptoms are impacting your daily life, there are effective treatments:
1. Hormone Replacement Therapy (HRT)
Replaces the hormones your body is losing, helping relieve hot flushes, mood changes, and joint pain.
HRT comes as patches, gels, tablets, or sprays. It’s safe for most women but should be discussed with your GP to tailor the type and dose.
2. Non-hormonal options
Certain antidepressants, herbal supplements (like black cohosh or red clover), or lifestyle changes can help if HRT isn’t suitable.
3. Vaginal moisturisers or oestrogen creams
Help with dryness and discomfort during sex.
🤝 When to Seek Help
You don’t have to “just put up with it.”
See your GP or a menopause specialist if you:
- Have irregular bleeding after 50
- Feel persistently low or anxious
- Have severe flushes, insomnia, or pain
- Want to explore HRT or other treatments
There are also excellent NHS resources and community menopause cafés across the UK.
💪 Embracing the Next Chapter
Menopause marks a new stage of life — one of wisdom, experience, and strength.
By understanding the changes, seeking support early, and caring for your body and mind, you can feel empowered, confident, and healthy in the years ahead.
💻 Helpful Resources
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