Many are aware of menopause, but the periods that precede it—premenopause and perimenopause—often go unnoticed. During this time, hormonal changes occur in a woman's body that can affect well-being, mood, and lifestyle.
What Happens in the Body
Premenopause is the stage before menopause when menstruation is still present, but the hormonal background is already beginning to change. Perimenopause is considered a transitional period: ovarian function gradually declines, and the levels of estrogen and progesterone become unstable.
During this period, the cycle may become irregular, and the overall condition may change. Usually, such changes begin around the age of 40–45 and can last from four to eight years.
Main Symptoms
Manifestations may vary among different women, but the most common symptoms include:
- menstrual cycle irregularities
- hot flashes and sudden feelings of warmth
- sleep problems
- mood swings and irritability
- bloating and breast tenderness
Fatigue and Decreased Energy
One of the frequent symptoms is fatigue. Hormonal fluctuations can worsen sleep quality and affect the nervous system's functioning. As a result, even after rest, a woman may feel tired, and emotional fluctuations further exacerbate this condition.
Weight Changes and Metabolism
With age and against the background of hormonal changes, metabolism may slow down, and muscle mass may decrease. This often leads to weight gain, especially in the abdominal area. Changes in appetite and cravings for sweets are also possible.
Sleep and Emotional State
Unstable hormone levels affect the production of substances responsible for mood and sleep. As a result, insomnia, anxiety, and sharp mood swings may occur.
Memory and Concentration
Hormonal changes can also affect brain function. Some women report memory decline, difficulties in concentration, and a feeling of "sluggishness."
How to Support the Body
The condition largely depends on lifestyle. Specialists recommend not ignoring symptoms and consulting a doctor if necessary.
Nutrition:
The diet should be balanced—with sufficient amounts of vegetables, fruits, proteins, and whole grains. Healthy fats support the nervous system, and reducing sugar intake helps stabilize energy levels.
Physical Activity:
Regular moderate exercise helps maintain muscle mass, metabolism, and emotional state. Walking, yoga, Pilates, and bodyweight exercises are suitable.
Sleep:
It is important to maintain a routine—going to bed and waking up at the same time. It is recommended to limit gadget use before sleep and keep the bedroom cool.
Stress Reduction:
Relaxation practices, breathing exercises, and moderate physical activity help reduce stress levels and improve overall well-being.
Beneficial Substances
Some nutrients can support the body during this period:
- vitamin D—for immunity and bone health
- magnesium—for the nervous system and relaxation
- B vitamins—for energy and nervous system function
- omega-3—for heart and brain health
- phytoestrogens (e.g., from flaxseed)—may help reduce some symptoms
Before taking supplements, it is advisable to consult a specialist, as individual reactions may vary.
