See how many affect you – Some may surprise you!
Did you know there are actually 48 symptoms that women can experience during the perimenopause journey?
You might not go through them all, and intensity can vary from person to person.
Your journey towards menopause will be as unique to you as your menstrual cycle.
Not sure what to expect, or whether the symptoms you’re experiencing right now mean you have perimenopause?
Looking back I am sure I was perimenopausal in my mid 30’s but just didn’t know it. – Andrea, Fitness Client, Age 52.
The 48:
1 – IRREGULAR PERIODS
Your period doesn’t appear or maybe it does show up, but with no warning at all, and you weren’t prepared for it- or the bloating just came on its own?
2 – DECREASING FERTILITY
Once the perimenopause journey starts and oestrogen production decreases, this can result in a drop in fertility, making it much harder to get pregnant.
3 – ANXIETY
Lots of women report feelings of anxiety during perimenopause, but it’s still not talked about much.
4 – BRAIN FOG
Ever walked into a room and completely forgotten what you went in there for? That’s brain fog – another very common symptom. It’s all down to reduced oestrogen and testosterone.
5 – DEPRESSION
Depression is more than just low mood. Some doctors believe that the risk of depression increases during perimenopause, so it’s really important to speak up if you feel like you could be suffering.
There is no shame here; fluctuating hormones can wreak havoc on your emotional wellbeing, especially when coupled with other symptoms. It can be a normal part of the journey, but you don’t need to suffer in silence.
Rachel’s Tip: While I can certainly help and be a positive part of your plan, I am not a doctor, and it’s very important to speak to your GP for advice and support available to you.
6 – IRRITABILITY
Ever get those days where everyone and everything is just SO annoying?! Irritability is really common and hormones are to blame here, too.
7 – SHORT TERM MEMORY ISSUES
More than just brain fog- some women experience short term memory issues during perimenopause, which can be really frustrating. You can thank the fluctuating hormones and possible sleep issues for this one too.
8 – BLADDER WEAKNESS
Around 1 in 3 women over the age of 35 will experience bladder weakness.
The natural ageing process weakens the pelvic floor muscles and lack of oestrogen can cause the lining of the urethra to thin out too. Pair that with potential damage to the pelvic floor muscles caused by pregnancy and childbirth, and urinary incontinence might pose an issue.
Rachel’s Tip: There is SO much we can work on together that will help with this.
9 – BLOATING
Ever get that feeling like you’ve eaten an entire Christmas dinner, but you actually haven’t?! This is due to fluctuating levels of oestrogen and progesterone.
10 – BODY ODOUR
Nobody really wants to admit that their own body odour is suddenly less than pleasant, but this is actually one of the top symptoms. It is partly due to lack oestrogen causing us to sweat more but also a heightened sense of smell.
11 – POOR CONCENTRATION
Finding it hard to focus on one thing, or losing track of what you’re doing is a frustrating perimenopause symptom. Meditation or yoga could be really beneficial if you find it’s becoming difficult to concentrate for long periods of time. I offer both as options within our personal training sessions.
12 – BREATHING ISSUES
Feeling short of breath? Once you’ve ruled out that you don’t need medical attention, haven’t got a cold or asthma, there is a chance this could be down to menopause. It could be as mild as feeling out of puff going up the stairs, or you could be experiencing more severe difficulties.
Rachel’s Tip: Either way, if you’re concerned then speak to your GP for advice and to rule out any other potential conditions. Then let’s talk about how we can support with added movement.
13 – BURNING MOUTH SYNDROME
A burning sensation in the mouth is also a perimenopause symptom. It actually affects over 30% of women.
Symptoms include pain and discomfort in the mouth lips and tongue described as a tingling, scalding, numbness or burning sensation. Other symptoms may include a dry mouth, a bitter or metallic taste and loss of taste.
14 – CHANGES TO BREAST SIZE
Thought your boobs had finished growing? Think again! Breast growth is common as we age, and during perimenopause many women find they actually go up a cup or two. This can be down to weight gain, but also a process called involution.
15 – CHANGES TO LIBIDO
Maybe the thought of sex makes you want to run away screaming (and the vaginal dryness, weight gain and loss of confidence doesn’t help either), or perhaps you just can’t seem to get enough? Both changes are normal, so keeping an open dialogue with your partner is important. Many find adding fitness into their routine helps from increased confidence to feel good hormones. Have you considered how personal one to one sessions could help you reach your fitness goals?
16 – POOR SELF CONFIDENCE AND REDUCED SELF ESTEEM
This can be a normal part of the perimenopause journey. After all, there are so many other changes taking place, sometimes your body might not even feel like your own. You’re bound to feel the effects- especially if anxiety, poor sleep and other symptoms such as joint pain stop you from carrying out your usual activities.
Rachel’s Tip: They are lots of easy, gentle movements that when done regularly have a wonderful effect on joints.
17 – MOOD SWINGS
Mood swings are so common.
You’re not crazy, you’re just feeling the effects drastically falling oestrogen, and that can be hard.
18 – PANIC DISORDERS
Feelings of escalated panic can be really difficult to deal with, and often seemingly come out of the blue too. Lots of women report sudden panic attacks during perimenopause, after having never suffered from them before. This can be really frightening, but again it’s more than likely to be the hormones playing around with your emotions again.
Rachel’s Tip: Fancy trying to incorporate yoga into your days with me? From complete beginner yoga is a great tool to help take control of emotions.
19 – WORSENING OF PMS SYMPTOMS
As hormone levels fluctuate and your periods become more erratic, PMS symptoms can worsen leaving you feeling tired, bloated, weepy and fed up. And the kicker is, your period might not even appear for a few weeks yet…
If this sounds like you, know that you’re not alone.
Rachel’s Tip: When was the last time you analysed your diet? Menopause needs different things. Drink plenty of water, eat a healthy diet, avoid alcohol and too much caffeine.
I would love to help you with a plan that’s right for you. It doesn’t have to be drastic, even small changes can make a big impact.
20 – REDUCED MOTIVATION
You used to be the life and soul of the party, the one who got things done, the one who rallied the troops when stuff needed to happen. Now, you’re just a little bit… meh.
This time it’s a lack of oestrogen with erratic progesterone, thyroid and adrenal hormones.
21 – CHANGES TO TASTE AND SMELL
This one is all down to saliva, and how it helps us to taste and smell certain flavours and aromas. As levels of oestrogen fall, the amount of saliva we produce also falls, and this can send our tastebuds a little haywire. It’s worth knowing though, that this can also happen as part of the natural ageing process too, so it might not always be down to menopause.
22 – DENTAL PROBLEMS
Lower levels of oestrogen are to blame for mouth dryness, which can lead to the growth of bacteria, resulting in tooth decay and gum disease. And then there’s the added risk of osteoporosis which can lead to reduced bone density in your jaw. Don’t skip your dental appointments, and make sure you brush twice a day.
23 – DIZZINESS/ FEELING LIGHT HEADED
It’s thought to be down to fluctuating blood sugar levels, caused by hormones.
Speak to your GP if you experience fainting spells.
24 – DRY EYES
Itchy, dry eyes are another menopause symptom that some women experience as oestrogen levels decline.
Try to limit he amount of time you spend looking at a screen if you can, and speak to your optician about drops that can help.
25 – DRY MOUTH
Another part of the body suffering from dryness thanks to low levels of oestrogen!
Drink plenty of water to stay hydrated.
26 – FATIGUE
Fatigue can come and go in phases, so be kind to yourself and take time out when you need it.
27 – CHANGE IN TEMPERATURE- FEELING COLD
We tend to think of hot flushes when we think of menopause, but for lots of women a drop in body temperature can be a symptom too. One minute you’re fine, the next you’re chilled to the bone and no amount of layers will help.
29 – HEADACHES AND MIGRAINES
These are often accompanied by mood swings and trouble sleeping.
HEART PALPITATIONS Fluctuating hormones and other symptoms such as hot flushes can be the cause of ‘blips’ in the cardiovascular system, but it’s important to know the difference between just another menopause symptom’ and sign of something more serious.
The British Heart Foundation advises that symptoms of a heart attack can vary, but you can find information on their site of the most common ones. They also recommend meditation and other mindful exercises that can help to relieve stress and anxiety, both of which can also lead to heart palpitations.
Rachel’s Tip: Regular exercise can have a huge positive effect on the health of your heart. It’s not just fitting into your jeans again that counts. It’s what is going on inside.
30 – HOT FLUSHES
You can be totally fine one minute, and the next you’re literally drenched in sweat and wanting to rip your clothes off in the middle of the kitchen.
The good news is that most hot flushes last only a few minutes, but that’s not to say they aren’t annoying. Along with an extreme rise in body temperature, lots of women also experience flushing in the face and neck, with an irregular heartbeat and tingling fingers too.
31 – JOINT PAIN
You get out of bed, your legs ache, your back aches, in fact your whole body aches. Menopausal joint pain can often also be misdiagnosed as fibromyalgia, which presents as all over body pain, fatigue and sleep problems.
If you’re experiencing joint pain, it’s probably due to inflammation caused by drops in oestrogen, which can also lead to osteoporosis and osteoarthritis. Practises such as yoga and swimming can help, plus there are some foods that can help too- such as oily fish for essential fatty acids, and anti-inflammatory foods such as blueberries, cherries, spinach, kale and broccoli.
Rachel’s Tip: As a qualified swimming coach, I love to promote the benefits of swimming. Interested in incorporating some splash into your routine? Let me know!
32 – REDUCED BONE DENSITY
Osteoporosis can develop over years, but often presents during perimenopause as bones weaken more rapidly at this time. The result? It’s a lot easier to break a bone when density is reduced, even after only minor bumps.
Because osteoporosis can be a long time coming, what you do in the years leading up to menopause really count.
Rachel’s Tip: Ever thought about checking your bone health? That is included in your comprehensive analysis report.
33 – MUSCLE TENSION
During perimenopause, low progesterone can lead to increased tension in the body, and then as oestrogen lowers too, levels of cortisol rise- leading to an increase in blood pressure and blood sugar levels. All of this combined results in increased muscle tension.
Rachel’s Tip: Loss of muscle mass can also happen during menopause, so if you are able to keep up with weight lifting sessions, your body will definitely thank you for it!
If you are new to weights don’t be intimidated by them. I can get you started and you will love the difference you see and how quickly you start to see results!
34 – CHANGES TO YOUR NAILS
Dry, flaky and bendy nails?
Nails are made from keratin, a hard protein which is weakened by falling levels of oestrogen- so fluctuating hormones are to blame.
35 – NAUSEA AND DIGESTIVE ISSUES
Heartburn, nausea, tummy upsets, IBS flare ups. Digestive issues can occur during perimenopause thanks to hormones.
Lots of women report feeling nauseous in the morning, and repelled by the breakfast they used to enjoy. Anxiety and fatigue can also affect appetite, making it harder to start the day with a meal. And if you thought this was bad, wait for the constipation and wind that women also report.
36 – NIGHT SWEATS
This one will leave you drenched in sweat.
80% of women in perimenopause experience night sweats.
37 – RECURRENT UTI’S
Urinary Tract Infections are common during perimenopause, and many women find they seem to get them one after another too. This is all down to hormonal changes which affect the urethra, making it a lot thinner, and thus more susceptible to infection. Some UTIs can also be caused by bladder issues such as an ability to fully empty the bladder when peeing. Hormonal fluctuations can also lead to an imbalance in the vagina’s normal bacteria, potentially leading to Bacterial Vaginosis.
38 – CHANGES TO BREAST DENSITY
Falling oestrogen levels are to blame, as lower levels leads to a cessation of milk production, which in return causes glandular tissues in the breast to shrink. As collagen production is also slowing down in the body, the result is a lack of breast density, aka sagging. You might also notice a downturn to your nipples and possibly stretch marks too.
There are other changes that could be a sign of something else, so look out for redness, leaky nipples, significant changes in the shape of one breast, lumps or thickening of the skin. If you’re concerned, make an appointment with your GP.
39 – SLEEP ISSUES
Night sweats, hot flushes, anxiety, heart palpitations- they can all lead to a poor night’s sleep or insomnia.
40 – SORE BREASTS
Just like in the days leading up to your period, hormonal fluctuations during perimenopause can cause your boobs to ache.
41 – THINNING HAIR
Thinning hair is so common, and all down to imbalance of hormones- this time androgens are to blame too. A drop in these hormones can cause hair to thin out, while lack of oestrogen can cause hair to become dry and brittle too.
42 – TINGLING EXTREMITIES
Have you noticed your fingers and toes gong numb for apparently no reason? It’s not as common as other symptoms, but it’s down to hormones.
43 – VAGINAL DRYNESS
Not talked about but common. Drops in oestrogen can cause the walls of the vagina to become drier and thinner, and this can result in itchiness and discomfort during sex. But you don’t need suffer in silence!
Speak to your doctor about treatments that can help.
44 – WEIGHT GAIN
You’re not alone, and so many factors could be at play here. Reduced muscle mass, fatigue and anxiety paying havoc with your motivation to move more, not to mention appetite changes… all of this can result in weight gain.
But weight gain IS NOT inevitable.
Rachel’s Tip: Maintaining a healthy, balanced diet and incorporating strength training into your workouts is the best way to stay fit and well during menopause.
45 – ACNE
Spots and hormonal acne are back!
Rachel’s Tip: Diet is not just about losing weight. By adding things your body needs we can help control and minimise symptoms like this.
46 – TINGLING SKIN
A tingling sensation on the skin, almost like an electric shock sensation can be a menopause symptom too. Its thought this one is down to hormone imbalances causing neutrons to misfire in the brain.
47 – CHANGES TO SKIN TEXTURE
Your eyes are dry, you vagina is dry, only makes sense for your skin to dry out too, right? This skin symptom has the added benefit of wrinkles, lines and thinning out too.
As your body produces less collagen, it not only dries out but loses fatty acids too. This results in a less ‘plump’ appearance.
48 – ITCHY SKIN
You can blame oestrogen for this one – more specifically, the drop in collagen production along with a decline in the production of the natural oils that keep our skin hydrated.
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### 1. **Hormonal Changes**
The primary hormonal shift during menopause involves the gradual decline of oestrogen and progesterone, two key reproductive hormones produced by the ovaries. These changes affect the entire endocrine system and influence many body functions.
#### **Oestrogen Decline**
Oestrogen plays a vital role in regulating the menstrual cycle, supporting reproductive health, and maintaining the health of bones, the cardiovascular system, and the skin. During menopause:
– **Ovarian function decreases:** The ovaries stop releasing eggs, causing menstrual cycles to become irregular before ceasing altogether.
– **Oestrogen production drops:** This decline leads to many of the symptoms associated with menopause, such as hot flashes, night sweats, mood swings, and vaginal dryness.
#### **Progesterone Decline**
Progesterone helps regulate the menstrual cycle and prepares the body for pregnancy after ovulation. When ovulation ceases during menopause, progesterone production also decreases. This can cause irregular periods in the years leading up to menopause (perimenopause) and can affect mood regulation and sleep.
### 2. **Follicle-Stimulating Hormone (FSH) and Luteinizing Hormone (LH)**
As oestrogen and progesterone levels fall, the pituitary gland increases the production of **follicle-stimulating hormone (FSH)** and **luteinizing hormone (LH)** in an attempt to stimulate the ovaries. However, as the ovaries become less responsive, these hormones remain elevated during menopause. This hormonal imbalance contributes to some of the physical symptoms of menopause, including hot flashes and mood disturbances.
### 3. **Changes in the Reproductive System**
The decline in oestrogen and progesterone has direct effects on the reproductive system:
– **End of Menstrual Cycles:** Menopause is defined as the cessation of menstrual periods for 12 consecutive months. This occurs when ovulation stops and the lining of the uterus no longer thickens and sheds.
– **Vaginal Atrophy:** Lower oestrogen levels cause thinning, drying, and inflammation of the vaginal walls. This can lead to discomfort during intercourse and an increased risk of urinary tract infections (UTIs).
– **Loss of Fertility:** Menopause marks the end of a woman’s natural reproductive capacity, as eggs are no longer released by the ovaries.
### 4. **Bone Density Loss**
Oestrogen helps maintain bone density by regulating bone remodeling, a process where old bone tissue is replaced with new tissue. As oestrogen levels fall during menopause:
– **Increased bone resorption:** More bone is broken down than is replaced, leading to a reduction in bone density.
– **Risk of osteoporosis:** This accelerates the risk of osteoporosis, where bones become weak, brittle, and more susceptible to fractures.
### 5. **Metabolism and Weight Changes**
The decline in oestrogen also affects metabolism:
– **Slower metabolism:** Many women experience weight gain during menopause, particularly around the abdomen, due to a slower metabolic rate. This change in fat distribution is influenced by hormonal shifts and aging.
– **Insulin resistance:** Some women may develop increased insulin resistance during menopause, contributing to weight gain and a higher risk of type 2 diabetes.
### 6. **Cardiovascular Changes**
Oestrogen has a protective effect on the cardiovascular system. Its decline during menopause increases the risk of heart disease and other cardiovascular problems:
– **Cholesterol levels:** Oestrogen helps maintain healthy levels of cholesterol. As it declines, LDL (“bad” cholesterol) levels may increase, while HDL (“good” cholesterol) may decrease, raising the risk of heart disease.
– **Blood pressure and vascular health:** Oestrogen helps to keep blood vessels flexible and promotes healthy circulation. After menopause, the loss of this protection can lead to stiffer arteries and higher blood pressure.
### 7. **Brain Chemistry and Cognitive Changes**
Oestrogen has a significant influence on neurotransmitters like serotonin and dopamine, which are involved in mood regulation, sleep, and cognition:
– **Mood swings and depression:** The drop in oestrogen can lead to fluctuations in serotonin levels, contributing to mood swings, irritability, and an increased risk of anxiety and depression.
– **Memory and concentration:** Many women report “brain fog,” difficulty concentrating, and memory lapses during menopause, likely due to the effects of hormone changes on brain function.
– **Sleep disturbances:** Insomnia or poor-quality sleep is common in menopause, often linked to night sweats and fluctuations in melatonin and serotonin.
### 8. **Skin and Hair Changes**
Oestrogen helps maintain skin elasticity and moisture. As levels drop:
– **Thinning skin:** The skin may become thinner, less elastic, and drier, contributing to increased wrinkles and sagging.
– **Hair changes:** Some women experience thinning hair or hair loss, as well as changes in hair texture due to hormonal shifts.
### 9. **Temperature Regulation and Hot Flashes**
Hot flashes are one of the most common symptoms of menopause and are caused by changes in the body’s ability to regulate temperature:
– **Hypothalamus sensitivity:** Oestrogen plays a role in the regulation of body temperature by the hypothalamus, the brain’s thermostat. The decline in oestrogen makes the hypothalamus more sensitive, triggering hot flashes even with minor temperature changes.
– **Vasodilation:** During a hot flash, blood vessels dilate, causing a sudden rush of heat, sweating, and sometimes heart palpitations.
### 10. **Urogenital Changes**
Aside from vaginal atrophy, the lower oestrogen levels also affect the urinary system:
– **Bladder control issues:** Weakened pelvic muscles and a thinning urethra can lead to stress incontinence or an increased urgency to urinate.
– **Increased risk of infections:** Reduced oestrogen can affect the natural acidity of the vagina and bladder, increasing susceptibility to infections.
### 11. **Immune System Impact**
Menopause may also impact immune function, although this effect is less well understood. Oestrogen has some anti-inflammatory properties, so its decline can lead to changes in immune response and increased inflammation, potentially exacerbating autoimmune conditions or other chronic inflammatory conditions.