Perimenopause is the transition leading up to menopause. The ovaries gradually produce less oestrogen and progesterone, and hormone levels can fluctuate from month to month. It usually begins in the mid-to-late 40s, though it can start earlier, and often lasts several years. Menopause itself is confirmed after 12 months without a period.
Common changes
- Irregular periods, or changes in flow
- Hot flushes and night sweats
- Changes in mood, including irritability, low mood or anxiety
- Difficulty falling or staying asleep
- Brain fog or forgetfulness
- Joint and muscle aches
- Vaginal dryness and changes in libido
- Heart palpitations
Every experience is different. Some people notice little change. For others, symptoms affect work, relationships and wellbeing.
Speak with your GP if symptoms are affecting your daily life. Always see your GP about very heavy or irregular bleeding, bleeding after sex, or palpitations, as these need checking.
Everyday ways to support yourself
Track your symptoms. A simple diary of your cycle, sleep, mood and hot flushes helps you spot patterns and gives your GP useful information.
Move regularly. Exercise supports mood, sleep, and bone and heart health, all of which matter more through midlife. Include strength training to support bone density.
Prioritise sleep. Keep a steady routine. A cool bedroom and light layers can help with night sweats.
Eat well. Calcium-rich foods, enough protein and plenty of plants support bone and muscle health. Some people find alcohol, caffeine or spicy food can trigger hot flushes.
Stay connected. Talk with friends, family or others going through the same transition.
Medical options
Effective treatments are available. For many women, menopausal hormone therapy (MHT) is the most effective treatment for hot flushes and night sweats, and non-hormonal options also exist. Your GP can talk you through what suits your health and history.
Perimenopause is a natural transition, and you don't have to navigate it alone.
Pause. Breathe. Reconnect.
This article is general information only and is not a substitute for professional advice.
References
Australasian Menopause Society. Information sheets: What is menopause? and Menopausal hormone therapy.
Jean Hailes for Women's Health. Perimenopause.
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