Understanding Perimenopause: Common Symptoms and How to Manage Them

Understanding Perimenopause: Common Symptoms and How to Manage Them

Perimenopause is a natural transition phase that occurs before menopause, marking the beginning of hormonal changes in a woman’s body. While it is a normal part of ageing, many women experience uncomfortable symptoms that affect their daily lives. Understanding what perimenopause is, its symptoms, and how to manage them effectively is crucial for maintaining overall health and well-being.

Since perimenopause can bring unexpected health concerns, it is also important to have a comprehensive health insurance plan. Choosing the best mediclaim policy for family or the best health insurance policy in India ensures that medical expenses related to women’s health are covered.

What is Perimenopause?

What is perimenopause? is the transition phase before menopause, during which a woman’s body begins to experience fluctuations in oestrogen and progesterone levels. This stage usually begins in the late 30s or early 40s and can last for several years before menstruation completely stops.

Unlike menopause, which is defined as the absence of menstruation for 12 consecutive months, perimenopause is a gradual process where hormonal imbalances lead to a variety of symptoms.

As women age, the ovaries naturally slow down the production of oestrogen and progesterone, which are essential for regulating the menstrual cycle. This decline in hormones affects various bodily functions, leading to irregular periods and other symptoms.

The duration of perimenopause varies among women, typically lasting 4 to 10 years before reaching menopause.

Common Symptoms of Perimenopause

The symptoms of perimenopause vary from woman to woman, with some experiencing only mild discomfort while others face severe disruptions in their daily lives. Here are some of the most common symptoms:

1. Irregular Menstrual Cycles

One of the earliest signs of perimenopause is changes in the menstrual cycle. Periods may become shorter, longer, heavier, or lighter. Some women may also skip periods, only to have them return unpredictably.

2. Hot Flashes and Night Sweats

Sudden warm sensations in the face, neck, and chest, followed by sweating and chills, are common during perimenopause. Night sweats can lead to disturbed sleep and fatigue during the day.

3. Mood Swings and Anxiety

Hormonal fluctuations can trigger mood swings, irritability, depression, and anxiety. Many women report feeling more emotional or stressed during this phase.

4. Sleep Disturbances

Women often experience difficulty falling asleep or staying asleep due to hormonal changes. Night sweats and anxiety can further contribute to insomnia.

5. Vaginal Dryness and Discomfort

Lower oestrogen levels can lead to vaginal dryness, making intercourse uncomfortable and increasing the risk of urinary tract infections (UTIs).

6. Decreased Libido

Many women notice a reduced interest in sexual activity due to hormonal changes and physical discomfort.

7. Weight Gain and Slower Metabolism

Perimenopause often leads to weight gain, particularly around the abdomen. Metabolism slows down, making it harder to lose weight.

8. Bone and Joint Pain

Declining oestrogen levels can impact bone density, increasing the risk of osteoporosis. Some women also experience joint pain and stiffness.

9. Hair Thinning and Skin Changes

Hormonal imbalances can cause hair thinning, dry skin, and increased wrinkles. Some women also experience acne during perimenopause.

10. Memory Issues and Brain Fog

Many women report forgetfulness, trouble concentrating, and difficulty processing information during perimenopause.

Since perimenopause symptoms can impact overall health, having the best health insurance policy in India can help cover medical consultations, hormone tests, and necessary treatments.

How to Manage Perimenopause Symptoms

While perimenopause is unavoidable, several lifestyle changes, medical treatments, and natural remedies can help women manage symptoms effectively.

1. Maintain a Healthy Diet

A balanced diet plays a crucial role in managing perimenopause symptoms. Women should focus on:

Calcium-rich foods (milk, yoghurt, leafy greens) to support bone health.

Protein sources (lean meat, eggs, lentils) to prevent muscle loss.

Fibre-rich foods (whole grains, fruits, vegetables) to maintain digestion.

Healthy fats (avocados, nuts, olive oil) for hormonal balance.

Hydration to reduce bloating and improve skin health.

2. Exercise Regularly

Engaging in physical activity helps manage weight, boost mood, and strengthen bones. Recommended exercises include:

Walking, jogging, or cycling for cardiovascular health.

Yoga and meditation to reduce stress and improve flexibility.

Strength training to maintain muscle mass.

3. Prioritise Sleep

To improve sleep quality, women should:

Avoid caffeine and alcohol before bedtime.

Maintain a consistent sleep schedule.

Keep the bedroom cool to reduce night sweats.

4. Manage Stress Effectively

Stress worsens perimenopause symptoms. Women should practice:

Deep breathing exercises for relaxation.

Engaging in hobbies to distract the mind.

Seeking emotional support from family or professional counsellors.

5. Hormone Therapy and Medications

For severe symptoms, doctors may recommend:

Hormone Replacement Therapy (HRT) to balance oestrogen levels.

Low-dose antidepressants for mood swings and anxiety.

Calcium and Vitamin D supplements for bone health.

Since hormone therapy and medications can be expensive, it is beneficial to opt for the best mediclaim policy for family to manage healthcare costs.

6. Natural Remedies

Many women prefer natural solutions for symptom relief, such as:

Herbal supplements (black cohosh, soy isoflavones) for hot flashes.

Flaxseeds and omega-3 fatty acids to support hormonal balance.

Essential oils (lavender, peppermint) for relaxation.

Before starting any supplement or therapy, consulting a doctor is recommended, and having the best health insurance policy in India ensures access to the best treatments without financial stress.

How Health Insurance Can Help During Perimenopause

Since perimenopause is associated with various health complications, including osteoporosis, heart disease, and mental health issues, health insurance plays a crucial role in ensuring timely medical care.

Benefits of a Health Insurance Plan for Women in Perimenopause

Covers doctor consultations and diagnostic tests for hormone levels.

Provides financial assistance for hormone replacement therapy (HRT) and medications.

Covers hospitalisation costs in case of severe complications.

Includes wellness benefits like diet counselling and mental health support.

Opting for the best mediclaim policy for family ensures comprehensive health coverage, benefiting women during perimenopause and beyond.

Conclusion

Perimenopause is a natural phase in a woman’s life, but its symptoms can significantly impact physical, emotional, and mental well-being. By recognising early symptoms and adopting a healthy lifestyle, women can manage perimenopause more effectively.

Additionally, choosing the best health insurance policy in India ensures access to quality healthcare and financial protection for treatments related to perimenopause. Niva Bupa Health Insurance offers tailored policies designed to support women's health and well-being, ensuring a stress-free transition through perimenopause.