What Changes Happen to Your Menstrual Health During Perimenopause?
Most women observe that there is a slight difference in their menstrual cycle as they approach their forties. It is possible for the period to arrive at a different time, such as sooner, later or even protracted than normal. These changes indicate the development of perimenopause, a natural period, which is a slow development to menopause. The perimenopause may take between 4 to 10 years before the actual onset of menopause. It is a significant part of life accompanied by physical and emotional transformations. It is important to know what happens to your menstrual health during this stage and how to handle this by taking good care and being aware of it.
That is why it is time to talk about the facts about menstrual health and menstrual hygiene initiatives which will allow the female population to get ready and adjust to these changes with greater confidence.
Understanding Perimenopause and Its Impact on Menstrual Health
Perimenopause period (also called the menopausal transition) is when ovaries begin to produce less estrogen, one of the most important hormones that controls the menstrual cycle. It usually starts in the mid 40s but for some women, it can start earlier.
Such hormonal variation influences different menstrual health conditions including regularity of the cycles, flow and overall experience of menstruation. The hormonal variation may not happen all at once. It is a gradual transition.
Why Does Perimenopause Affect Your Menstrual Cycle?
The synchrony of progesterone and estrogen initiates the menstrual cycle. This balance is erratic during perimenopause. There are months when your ovaries give out eggs and months when they do not. As a result, the following can happen:
- Your periods can either be spaced out or they can be closer together.
- Flow may be excessive or sparse.
- The symptoms of cramps and PMS can either escalate or fall.
- You can also experience intermenstrual spotting.
These irregularities are more commonly the initial symptoms of perimenopause. Although they are normal, they may be concerning at times, particularly when they come unexpectedly.
Common Symptoms of Perimenopause You Should Know
Although the experience of perimenopause among all women varies, some of the typical symptoms of perimenopause are constant and indicate that hormonal shifts are occurring.
Changes in the Menstrual Cycle
Among the most evident changes is the irregularity of your period. Women switch between longer and shorter cycles. The pattern also varies in the bleeding- it may be heavier as a result of excess estrogen, or it may be lighter as a result of decreased progesterone.
Hot Flashes and Night Sweats
Sudden warmth, flushing, and sweating, usually referred to as hot flashes, are typical signs of perimenopause. They may happen anytime, but most disturbingly at night, which can cause sleep disturbances.
Mood Swings and Fatigue
Changes in hormone levels can impact mood and energy levels. During this stage, you may experience irritability, anxiety, or fatigue, which can also affect your menstrual health and overall well-being.
Vaginal Dryness and Discomfort
The vaginal tissues also get thinner and drier with low estrogen levels. This may result in discomfort during sex and, in some cases, during urination.
Sleep Irregularities
Sweating at night and anxiety may disturb your sleep and result in insomnia.
Other Physical Symptoms
- Breast tenderness
- Headaches
- Weight fluctuations
- Decreased libido
There can be disturbing symptoms of perimenopause, but the first step in managing your health would be to understand them.
How Perimenopause Affects Menstrual Health and Menstrual Hygiene
Perimenopause not only affects your hormones but also affects your ability to manage your menstrual hygiene.
Managing Menstrual Flow
The flow of menstruation may not be regular. You may have heavy and light days. It is better to have a range of menstrual hygiene products with you, such as sanitary pads, menstrual cups, or period panties.
Keeping Hygiene During Irregular Cycles
Spotting is unexpected during perimenopause. Pads or liners should be changed regularly, even on light flow days, to avoid infection or smell. Good menstrual hygiene keeps you comfortable and confident.
How to cope with cramps and discomfort
Cramps can be reduced by applying a warm compress or light stretching. Exercising and maintaining hydration, as well as taking a balanced diet, also promote good menstrual health at this phase.
Mental and Emotional Hygiene
Menopause is not just a physical process but also an emotional process. Caring about your mental health by meditating, journaling, or even talking to a friend can really help you.
Lifestyle Changes to Support Menstrual Health During Perimenopause
Knowing the effect lifestyle can have on your menstrual period may make perimenopause easier for you. The following are some of the measures to enhance your overall wellness and promote hormonal balance:
1. Nutrition and Hydration
- A healthy diet will assist in the controlling most symptoms of perimenopause.
- Eat foods that contain a lot of calcium, vitamin D, and magnesium to keep your bones healthy.
- Naturally restore hormones by adding the phytoestrogen-rich foods like soy, flaxseeds, and legumes.
- Limit caffeine and processed sugar to regulate mood swings.
- Keep hydrated to control bloating and hot flushes.
2. Regular Exercise
Exercise is not only beneficial in terms of blood circulation and mood, but also decreases menstrual pain. Gentle yoga, walking, or swimming can keep the hormones in balance and ease the severity of cramps or backache.
3. Prioritise Sleep
Establishing a bedtime habit, such as turning off lights early in the evening, not using screens before bed, and engaging in deep breathing, can address sleep disturbances that are prevalent during the period of perimenopause.
4. Manage Stress
Hormonal fluctuations may be worsened by high levels of stress. Being mindful, doing some breathing exercises, or having a hobby can help your nervous system relax and can contribute to your menstrual health.
5. Smoking and excessive drinking should be avoided.
Smoking as well as excessive drinking may hasten the process of menopause and increase symptoms such as hot flashes or irregular bleeding.
Final Thoughts
Perimenopause is not predictable, but you need not be scared of that. The changes can be handled with awareness, preparation and self-care. Being able to identify the symptoms of perimenopause and having good menstrual hygiene will help you take care of your body in the premenopausal phase.
At Ujaas, a non-profit organisation established by Advaitesha Birla, we’re determined to make women feel confident about their menstrual health at all ages, during their first period as well as in the perimenopause stage.
Ujaas is trying to bring a permanent change through their menstrual health and menstrual hygiene initiative - making sure that no woman feels ignored and uninformed about her body.