Menopause is a crucial turning point in a woman's life, during which hormonal changes have a significant impact on her physical and mental health. Before the onset of menopause, there is a transitional phase known as " premenopausal symptoms ," or perimenopause. Premenopausal symptoms involve more than just menstrual changes. This article will detail common premenopausal symptoms and preventative measures, allowing you to understand and prepare early for this major life transition.
Recognizing the signs of menopause
Premenopausal symptoms refer to the stage before entering menopause, when fertility begins to decline naturally. It usually starts around the age of 45, when ovarian function gradually declines, leading to drastic fluctuations and an overall decrease in estrogen and progesterone levels, resulting in a series of physiological and psychological effects.
Premenopausal symptoms are signals that the body is entering menopause, and their symptoms, severity, and duration vary from person to person. The most obvious and usually earliest premenopausal symptom is a change in the menstrual cycle.
10 Most Common Premenopausal Symptoms
Premenopausal symptoms can be a range of signs. To understand your body, pay attention to these common premenopausal symptoms . If you are experiencing any of the following, be especially vigilant:
1. Menstrual irregularities: the first warning sign
This is the most common sign of premenopause . Due to unstable estrogen and progesterone levels, ovulation becomes irregular, directly affecting the thickening and shedding of the uterine lining. Menstrual cycles during the premenopausal period can vary greatly; cycles may shorten or lengthen, for example, sometimes menstruation occurs within 21 days, while at other times it may be two or three months later. Menstrual flow can also become extreme, sometimes light, sometimes heavy, and sometimes containing clots.
2. Hot flashes and night sweats:
A sudden surge of heat may rise from the chest to the face, causing the skin to flush and the heart to race. Even in an air-conditioned room, one may sweat profusely. If this occurs at night, it is called "night sweats" and often affects sleep quality. This is also one of the common symptoms experienced by women before menopause .
3. Sleep disorders:
Besides the disturbance of night sweats, many women also experience insomnia, difficulty falling asleep, or waking up in the middle of the night, leading to daytime lethargy and fatigue. Among the many symptoms of premenopause , this is the most troublesome problem and can affect mood in the long run.
Further Reading: How Long Does Menopausal Insomnia Last? Causes and Treatment of Severe Menopausal Insomnia
4. Mood fluctuations:
One of the symptoms of premenopause is a drop in estrogen levels, which affects neurotransmitters in the brain that regulate mood, causing you to feel anxious, irritable, or easily angered for no reason, or suddenly feel depressed, want to cry, and have uncontrollable mood swings.
Further Reading: How to Manage Anxiety and Panic During Menopause? Understanding the Symptoms and Causes of Menopausal Anxiety
5. Vaginal dryness:
Hormonal changes can thin the vaginal mucosa, reduce its elasticity and lubrication, potentially causing itching, inflammation, and even pain during intercourse, thus affecting sexual life.
6. Urinary tract problems:
The elasticity of the pelvic floor muscles and urinary tract will also weaken, leading to frequent urination, nocturia, and even embarrassing situations such as slight urinary leakage when coughing or laughing.
7. Changes in skin and hair:
Skin may become dry, lose elasticity, and develop more wrinkles. This is because a drop in estrogen levels affects collagen production. Additionally, hair may become dry, thin, and prone to falling out.
8. Decreased memory and concentration:
Frequently forgetting things or having difficulty concentrating, as if there is a fog in the mind, affects work and daily life.
9. Weight gain and slowed metabolism:
Even if your diet remains the same, you may find yourself gaining weight, with fat tending to accumulate in your abdomen. This is because a drop in estrogen levels changes how the body stores fat and slows down the metabolic rate.
10. Bone loss and joint pain:
Estrogen plays a vital role in protecting bones. When estrogen levels decrease, bone loss accelerates, increasing the risk of osteoporosis later in life. Some women may also experience joint pain or stiffness. However, these symptoms can be alleviated through premenopausal care .
How to take care of yourself before menopause ?
Instead of passively accepting discomfort, it's better to take care of yourself before menopause and revitalize your body and mind by adjusting your lifestyle to smoothly navigate the premenopausal symptoms .
1. Maintain a balanced diet to ensure adequate nutrition.
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Increase your intake of calcium and vitamin D: Eat more dairy products (milk, cheese), tofu, sardines (eat them with the bones), and dark green vegetables (such as broccoli and kale), which are high in calcium. Also, get some sunshine daily (about 15 minutes) to help your body produce vitamin D, which aids in calcium absorption.
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Consuming phytoestrogens: Soy products such as soy milk, tofu, and edamame contain soy isoflavones, which have a structure similar to estrogen and can help relieve symptoms such as hot flashes.
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Choose high-quality protein and healthy fats: Eat more fish, chicken breast, eggs, and beans to maintain muscle mass. Choose healthy fats such as olive oil, avocado, and nuts to help with cardiovascular health.
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Avoid stimulating foods: Avoid drinking beverages containing caffeine and alcohol, and also reduce the intake of spicy and fried foods to prevent inducing hot flashes.
2. Establish a regular exercise habit
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Aerobic exercise: Engage in at least 150 minutes of moderate-intensity aerobic exercise each week, such as brisk walking, jogging, swimming, dancing, etc., which can help strengthen cardiopulmonary function, control weight, and improve mood.
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Weight-bearing exercises: Weight-bearing exercises such as lifting dumbbells and using elastic bands can help stimulate bone growth, slow down bone loss, and prevent osteoporosis.
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Stretching and balance exercises: Exercises such as yoga and tai chi can increase flexibility, improve balance, and help relax the mind and reduce stress.
3. Regulate your mood and maintain an optimistic attitude.
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Learn stress management: Try relaxation techniques such as deep breathing, meditation, and mindfulness to help clear your mind and relieve anxiety.
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Cultivate personal interests: Make time for things you enjoy, such as reading, listening to music, hiking, or spending time with friends, to add more fun to your life.
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Ensure sufficient sleep: Establish a regular sleep schedule, avoid using electronic devices before bed, and create a comfortable sleep environment.
Facing Premenopausal Symptoms Together : Everest, the Ultimate Choice from Japan
In addition to addressing premenopausal symptoms through improved diet and lifestyle , supplements can be used as an adjunct to maintain health before menopause , offering a two-pronged approach. Everest NMN 21,000mg + GliSODin®️ 6,000mg from Japan is a good choice, with features including:
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Super Enzyme SOD: This patented French melon-extracted super enzyme SOD is the world's first clinically proven oral efficacy that can be absorbed through the digestive system. Combined with NMNβ-nicotinamide mononucleotide, it neutralizes over a million aging-causing free radicals in one second, improving physical condition from the cellular level, while achieving anti-aging effects, strengthening the body's barrier, and improving premenopausal symptoms .
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NMN Benefits: The NMN contained in this product has been certified by multiple authoritative institutions and universities in the United States and Japan. It can safely improve the biological clock, enhance cognitive ability, boost metabolism, and relieve premenopausal symptoms , allowing you to easily cope with the signs of menopause .
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High-purity formula: The product has passed 100% high-purity NMN testing and is free of impurities, pesticides, and mercury. Enteric-coated plant capsule technology ensures that the ingredients are not destroyed by stomach acid and can reach the intestines directly for 100% absorption.
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Made in Japan: Our products are made with the finest raw materials from Japan and France and manufactured in Japan. They have obtained global food safety certifications and GMP certifications.
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Simple oral administration: Just take 1-2 capsules every morning to easily regulate your body's functions and gradually improve premenopausal symptoms.
With Everest's premium NMN 21,000mg + GliSODin®️ 6,000mg , you can naturally and gently regulate various discomforts caused by premenopausal symptoms and boost your body's immunity through powerful antioxidant mechanisms. Even when facing premenopausal symptoms such as menstrual irregularities, it provides strong support to help you regain health and vitality.
References:
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Hong Kong Family Planning Association - Menopause
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Far Eastern Memorial Hospital - Introduction to Menopausal Symptoms and Health Care for Women
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Hong Kong Department of Health - Menopause in Women
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El Camino Health - How to Get Through Premenopause
