Just when you think you've gotten past the physical (and emotional) discomforts of regularly scheduled PMS, bam! — perimenopause hits you like a ton of bricks. This transitional phase, which typically begins in a woman’s 40s, can, for some, begin as early as their mid-30s and last anywhere from a few months to several years as the body prepares for its next chapter: menopause. So, how do you know when perimenopause is beginning to wind down? Let's get into it.
Perimenopause to menopause: Understanding the transition
While it can certainly bring with it a rollercoaster of changes, perimenopause is a natural part of a woman’s lifecycle, marking the gradual transition from reproductive years to menopause. During this time, your body undergoes numerous shifts as estrogen and progesterone levels fluctuate. As perimenopause nears its end, several signs may indicate that menopause is on the horizon. Here are a few key things to look out for:
Changes in menstrual cycle
One of the most noticeable signs that perimenopause is ending is a significant change in menstrual patterns. While perimenopause often brings irregular periods, the approach of menopause typically results in longer gaps between menstrual cycles. You may notice that your periods become increasingly infrequent, sometimes with several months passing between cycles. This irregularity is due to the ovaries producing less estrogen and releasing eggs less frequently.
It’s important to note that while periods may become less frequent, they can still be unpredictable. Some women might experience heavier flows or shorter cycles before their periods stop altogether. Keeping track of your menstrual cycles can help you identify patterns and anticipate the onset of menopause (for better or worse!).
Hot flashes and night sweats
Hot flashes and night sweats are common symptoms of perimenopause, but they often intensify as menopause approaches. These sudden feelings of heat, which can be accompanied by flushing and sweating, may become more frequent or severe. Night sweats, essentially hot flashes that occur during sleep, can disrupt rest and affect your daily life.
But while these symptoms are undoubtedly uncomfortable, they’re a normal part of the menopausal transition. In fact, research shows that up to 75% of women experience hot flashes during perimenopause and menopause.
Mood changes and emotional shifts
As hormones continue to fluctuate, many women experience mood swings, irritability, or feelings of anxiety. These emotional changes can be more pronounced as perimenopause comes to an end. Some women report feeling more emotionally stable as they near menopause, while others may experience increased mood variability.
It’s crucial to remember that these mood changes are normal and temporary. If emotional symptoms significantly impact your ability to get through the day, it’s important to speak with your healthcare provider about hormone therapy and lifestyle changes that may help improve mood symptoms during this time.
Changes in libido and vaginal health
Here's the kicker: As estrogen levels decline, you may notice changes in your sexual desire and vaginal health. Bummer, we know. Decreased libido is common as perimenopause nears its end, and the vaginal tissues may become thinner and drier, potentially leading to discomfort during intercourse.
While these symptoms can be challenging, the good news is they're not inevitable or permanent. Many women find relief through open communication with partners, the use of lubricants, and discussions with their OB/GYN about potential treatments to improve vaginal health and sexual comfort.
Sleep disturbances
Sleep problems, while common throughout perimenopause, may also become more pronounced as menopause approaches. Night sweats can disrupt sleep, with some women experiencing insomnia or difficulty staying asleep. These sleep disturbances can affect your energy levels, mood, and overall quality of life.
Establishing a consistent sleep routine, creating a comfortable sleep environment, and addressing any underlying health issues can help improve sleep quality during this stage of life.
Weight changes and body composition shifts
As perimenopause progresses toward menopause, many women notice changes in their weight and body composition. Your body’s metabolism may slow down, making it easier to gain weight, particularly around the midsection. Some women also experience changes in muscle mass and bone density.
While these changes can be frustrating, they’re a normal part of aging and hormonal shifts. Focusing on a balanced diet, regular exercise (including strength training), and overall health can help you successfully manage these changes while still feeling like yourself.
The 12-month milestone
All of this said, the official marker for the end of perimenopause and the beginning of menopause is 12 consecutive months without a menstrual period. This milestone signifies that the ovaries have ceased releasing eggs and producing significant amounts of estrogen. However, it's important to continue using birth control during this time, as pregnancy is still possible until menopause is confirmed.
While reaching the 12-month mark definitively signals the shift into menopause, many of the symptoms experienced during perimenopause may continue for some time. Still, as perimenopause comes to an end, it’s natural to feel a wide range of emotions. Some women may experience relief at the cessation of menstrual cycles and the unpredictability of perimenopause, while others may feel a sense of loss or anxiety about entering a new life stage. Remember: all of these feelings are valid and normal.
By staying informed, maintaining open communication with your healthcare providers, and seeking support when you need it, you can make the transition to menopause a lot more manageable. You never know; these could turn out to be some of the best years of your life!
Kristyn Hodgdon is the Co-Founder and Chief Creative Officer at Rescripted.
