Menopause is a natural stage of life that every woman experiences. While it is a normal biological transition, the hormonal changes that occur before and after menopause can cause a wide range of symptoms that affect daily life and overall well-being.
This article is the first in a three-part series featuring insights from obstetrician-gynecologist and lifestyle medicine physician Dr. Dovilė Kalvinskaitė, who shares practical guidance on understanding menopause and managing symptoms through evidence-based lifestyle approaches.
What Are Perimenopause, Menopause, and Postmenopause?
Menopause is officially defined as the point when a woman has gone 12 consecutive months without a menstrual period. It typically occurs between the ages of 45 and 55.
Although some menopause symptoms improve over time, others may persist or gradually worsen without appropriate management.
Premature menopause, also known as primary ovarian insufficiency, occurs before the age of 40 and requires medical evaluation and treatment.
Early menopause occurs between the ages of 40 and 45. It may happen naturally or result from treatments such as chemotherapy, radiation therapy, or surgical removal of the ovaries.
Perimenopause is the transition leading up to menopause. It may begin several years before the final menstrual period and is characterized by fluctuating hormone levels and changing menstrual cycles.
Postmenopause refers to the years following menopause and continues throughout the remainder of a woman's life.
Common Symptoms of Perimenopause
Perimenopause affects every woman differently. Some experience only mild symptoms, while others notice significant physical, emotional, and cognitive changes.
The timing and duration of symptoms vary widely. For some women, symptoms improve after menopause, while others continue to experience changes for many years.
Possible Symptoms Include:
- Changes in menstrual cycle length or flow.
- Difficulty sleeping or insomnia.
- Hot flashes and night sweats.
- Fatigue.
- Irritability.
- Difficulty concentrating.
- Brain fog.
- Mood changes.
- Weight gain.
- Headaches.
- Reduced libido.
- Heart palpitations.
- Joint, muscle, or bone pain.
- Frozen shoulder.
- Worsening PMS or PMDD symptoms.
- Tinnitus (ringing in the ears).
- Dizziness.
- Changes in body odor.
- New or worsening allergies.
- Tingling or crawling skin sensations (paresthesia).
- Sleep apnea.
- Bloating and digestive discomfort.
- Reduced confidence or self-esteem.
- Anxiety or panic attacks.
- Depression.
- Feeling unlike yourself.
- Difficulty balancing work, family, and relationships.
- Hair thinning and skin changes.
- Loss of collagen.
- Vaginal dryness.
- Pain during intercourse.
- Urinary symptoms, including recurrent urinary tract infections or worsening urinary incontinence.
- Sexual dysfunction.
Hormonal changes during perimenopause can also lead to heavier or more unpredictable periods. Choosing gentle, hypoallergenic menstrual products may help improve comfort during this transition.
Genial Day Pads and Liners provide reliable, comfortable protection designed for sensitive skin.
Should You Have Blood Tests During Perimenopause?
If menopause symptoms begin affecting your quality of life, it's important to speak with your healthcare provider.
Because hormone levels fluctuate significantly during perimenopause, routine hormone testing is often not useful for diagnosing this stage of life in women over the typical age range.
However, hormone testing can be important when early or premature menopause is suspected.
For example, women younger than 40 who stop menstruating may undergo repeated follicle-stimulating hormone (FSH) testing, together with estrogen measurements, to help confirm the diagnosis.
Your healthcare provider may also recommend blood tests to rule out other conditions that can cause similar symptoms, such as thyroid disorders, vitamin deficiencies, infections, or autoimmune diseases.
The Importance of a Healthy Lifestyle
A healthy lifestyle plays an important role in supporting overall health during perimenopause and menopause.
Research suggests that lifestyle measures—including balanced nutrition, regular physical activity, quality sleep, stress management, and avoiding smoking—may help reduce the severity of symptoms for many women.
However, responses vary. Some women continue to experience significant symptoms despite following healthy lifestyle recommendations and may benefit from additional medical treatment.
A Three-Step Approach to Managing Symptoms
Dr. Dovilė describes menopause care using three "buckets" that build upon one another.
1. Healthy Lifestyle
The foundation includes:
- Balanced nutrition.
- Regular physical activity.
- Quality sleep.
- Stress management.
- Avoiding smoking and limiting alcohol.
- Maintaining supportive social relationships.
2. Dietary Supplements and Complementary Therapies
When appropriate, supplements and selected complementary approaches may provide additional support alongside healthy lifestyle habits.
3. Medical Treatment
For women whose symptoms remain severe or significantly affect quality of life, hormonal or non-hormonal medical treatments may be recommended after discussion with a qualified healthcare professional.
The most appropriate treatment depends on each woman's symptoms, medical history, and personal preferences.
The Bottom Line
Perimenopause and menopause are natural stages of life, but they can bring a wide variety of physical and emotional changes.
Understanding what to expect—and seeking support when needed—can make this transition much easier to navigate.
Healthy lifestyle habits form the foundation of menopause care, while supplements and medical treatments may provide additional support when appropriate.
In the next article in this series, we'll explore how nutrition and dietary supplements can help support health and well-being during perimenopause and menopause.
