20 Totally Normal Perimenopause Symptoms

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As women in our 30s and 40s, we are likely to be familiar with the term “menopause.” However, many of us may not be as familiar with perimenopause, the transitional period leading up to menopause.

Even if (especially if) you think these changes aren’t relevant to you yet, you may be surprised to learn that you actually do need to start paying attention now if you want a smoother transition later.

Here’s the deal: The average age of onset of perimenopause is around 47 years old. However, some women may experience perimenopause as early as their 30s, while others may not experience it until their 50s. Spoiler alert: you may already be experiencing symptoms of perimenopause!

There are several reasons why a woman may experience perimenopause earlier than expected. Genetics can play a role, as women tend to enter menopause at a similar age to their mothers and sisters. Lifestyle factors such as smoking, excessive alcohol consumption, and a high-stress lifestyle can also contribute to earlier onset. Certain medical conditions or surgeries, such as a hysterectomy, may also cause perimenopause to occur earlier than expected.

Perimenopause can bring about a host of symptoms that can be challenging to navigate, so let’s dive in and explore what they are, how long perimenopause lasts, and how to tell if we’ve moved past it.

20 Totally Normal Perimenopause Symptoms

Perimenopause symptoms can vary from woman to woman, and to be honest there are dozens to choose from (yeay…). But here are 20 common symptoms that women may experience during this transitional period:

  • Irregular periods
  • Hot flashes
  • Night sweats
  • Mood swings
  • Insomnia
  • Fatigue
  • Vaginal dryness
  • Decreased sex drive
  • Weight gain
  • Hair loss or thinning
  • Memory problems
  • Joint pain
  • Headaches
  • Dizziness
  • Urinary incontinence
  • Breast tenderness
  • Irregular heartbeat
  • Anxiety
  • Depression
  • Loss of bone density

It’s essential to remember that not all women experience all of these symptoms, and some may experience all of them and then some. Some women may experience only a few. This typically comes down to genetics and lifestyle, so asking women in your family may be helpful in understanding what to expect for yourself.

Skin Changes That Are Really Signs of Perimenopause

Since we’re all armchair estheticians these days, it’s important to mention that during perimenopause, many women may experience changes in their skin. These changes are primarily due to a decrease in estrogen levels, which can lead to a decrease in collagen production and elasticity in the skin. Some common skin changes during perimenopause include:

Wrinkles and fine lines: The decrease in collagen production can cause the skin to become thinner, making wrinkles and fine lines more noticeable.

Dryness: The skin may become drier due to a decrease in oil production, which can cause itching, flaking, and irritation.

Acne: Hormonal changes during perimenopause can cause an increase in acne, especially along the chin and jawline.

Age spots: The decrease in estrogen levels can lead to an increase in pigmentation, resulting in age spots or dark spots on the skin.

Thinning skin: As estrogen levels decrease, the skin may become thinner, making it more prone to bruising and tearing.

Sagging skin: A decrease in collagen production can cause the skin to lose elasticity, resulting in sagging skin, especially around the neck, chin, and jawline.

It’s important to take care of our skin during perimenopause to help minimize these changes. This includes protecting our skin from the sun by wearing sunscreen and hats, using moisturizers to combat dryness, and maintaining a healthy lifestyle with regular exercise and a balanced diet. Additionally, working with a skincare professional can help tailor a skincare routine to address specific skin concerns during perimenopause.

How Long Does Perimenopause Last?

The duration of perimenopause can also vary from woman to woman. On average, perimenopause lasts around four years, but it can last as little as a few months or as long as ten years. The length of perimenopause can depend on various factors, including genetics, lifestyle, and overall health.

Do You Still Get Periods When You’re in Perimenopause?

Yes, you can still get periods when you’re in perimenopause, but they may become irregular. Your menstrual cycle may shorten or lengthen, and you may experience heavier or lighter periods. Some women may also experience spotting or missed periods.

How Can a Woman Tell If She’s Out of Perimenopause?

Perimenopause ends when a woman has gone 12 consecutive months without a period. At this point, she has officially entered menopause. However, it’s important to note that even after menopause, women can still experience symptoms such as hot flashes and vaginal dryness.

Solutions For Smoothing Your Perimenopause Transition

While perimenopause can feel challenging and frustrating to navigate, don’t start doomsday prepping just yet. There are several scientifically proven lifestyle habits that women can use to help manage their symptoms and make this transitional period a little smoother.

Here are some habits to consider:
  1. Exercise: Regular exercise has been shown to help manage a variety of perimenopause symptoms, including mood swings, hot flashes, and weight gain. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
  2. Eat a healthy diet: Eating a diet rich in fruits, vegetables, whole grains, and lean protein can help support overall health and reduce the risk of chronic diseases. Additionally, some foods such as soy products and flaxseed may help reduce the frequency and severity of hot flashes.
  3. Manage stress: Stress can exacerbate perimenopause symptoms such as mood swings, anxiety, and insomnia. Engage in stress-reducing activities such as meditation, yoga, or deep breathing exercises to help manage stress levels.
  4. Get enough sleep: Insomnia and sleep disturbances are common during perimenopause. Make sure you are getting enough sleep each night by practicing good sleep hygiene such as sticking to a regular sleep schedule and avoiding caffeine and alcohol before bed.
  5. Quit smoking: Smoking can contribute to earlier onset of perimenopause and worsen symptoms such as hot flashes and vaginal dryness. Quitting smoking can have a positive impact on overall health and reduce perimenopause symptoms.
  6. Limit alcohol consumption: Alcohol consumption can exacerbate symptoms such as hot flashes and disrupt sleep. Limit alcohol consumption to no more than one drink per day.
  7. Stay hydrated: Drinking plenty of water can help reduce bloating, constipation, and urinary tract infections, which can be common during perimenopause.
  8. It’s important to remember that not all women will experience the same perimenopause symptoms or find the same lifestyle habits helpful. It’s essential to work with a qualified, knowledgeable, and compassionate healthcare provider to develop a personalized plan to manage your perimenopause symptoms effectively.

As women in our 30s and 40s, perimenopause is likely something we’ll face in the near future – if we’re not already there. It’s a transitional period that can be challenging to navigate, but there are scientifically proven lifestyle habits we can use to help manage our symptoms and make this transition a little smoother. However, forming healthy habits can be tough on our own, which is why community and accountability are so important.

Having a supportive community to share our experiences and hold us accountable can make all the difference in maintaining healthy habits. This is where Audre comes in – a membership community dedicated to helping women age well with confidence. With access to experts, events, and a supportive community, Audre can provide the resources and accountability you need to form healthy habits and navigate perimenopause with confidence and ease.

By taking care of our bodies and making our health a priority, we can navigate perimenopause with greater ease and enjoy this new chapter of our lives.

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