6 Lifestyle Changes to Prepare for Perimenopause

Perimenopause is a gradual transition period that is a marker for the end of your reproductive cycle. It is a time when your body needs your constant attention. Incorporate these lifestyle changes to navigate this phase smoothly.

By URLife Team
21 Dec 2023

Perimenopause is a lesser-known yet challenging and significant phase in an individual’s life. Perimenopause is a natural transitional phase, signalling the start of menopause. It typically starts several years before menopause itself. During perimenopause, the body undergoes a series of hormonal fluctuations, leading to irregular menstrual cycles, various physical and emotional changes.


This phase marks a shift in reproductive function. The oestrogen levels fluctuate and often result in symptoms like irregular periods, hot flashes, mood swings, and changes in sleep patterns. While perimenopause isn't the same for every individual, it signifies the gradual transition toward the eventual cessation of menstruation and the end of the reproductive years.


Related story: The Ultimate Guide To Pain-Free Periods


Perimenopause usually starts in the mid to late 40s,  lasting for months to years, and is characterised by a wide range of symptoms. Although perimenopause is not as widely discussed or understood as menopause, still the symptoms could be as severe as that of menopause. Many individuals may be caught off guard by the sudden appearance of menopause and become unsure of how to handle perimenopause.


Learning about perimenopause can help you to be prepared and manage perimenopause and embrace the physical and emotional changes.


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Educate Yourself 

Understanding the symptoms of perimenopause is like having a heads-up on what’s coming your way. When you understand what might happen and the changes to expect in your body, you can prepare your body accordingly, physically and mentally. Try to learn about perimenopause from trusted sources such as reliable websites, journals or gynaecologists. This knowledge and awareness help demystify the process, making it less daunting.


Symptoms such as irregular periods, mood swings, hot flashes, and changes in sleep patterns could arise. Learning about these symptoms and following measures to reduce the intensity of the symptoms helps you know you’re not alone, and it prepares you to handle them better.


Adopt A Healthy Lifestyle

A 2022 study published in the journal Menopause found lifestyle intervention may be most effective in perimenopause. Especially to help combat the menopausal weight gain many females struggle with.


Getting into a healthy routine can really help you get ready for perimenopause. Eating well and staying active is more important than ever. This is because your risk of developing osteoporosis and cardiovascular diseases increases at the time of perimenopause. Foods with calcium and Vitamin D are important nutrients that are great for your bone health and reduce the risk of osteoporosis. Incorporate a low-fat, high-fibre diet that's rich in fruits, vegetables and whole grains.


Here are some tips for a healthy lifestyle during perimenopause:

  • Eat foods rich in calcium and vitamins.
  • Exercise regularly
  • Limit caffeine.
  • Limit alcohol consumption
  • Hydrate adequately
  • Avoid smoking
  • Get adequate sleep 
  • Stress management techniques


Related story: Irregular Periods: When To Worry


Consider Hormonal Therapies

A 2023 published in JAMA Neurology indicates that early onsetmenopause may be a risk factor for Alzheimer’s disease and dementia. It also notes that women who were prescribed HT around the age of menopause onset did not show increased risk.


These treatments use medications to balance the hormones that your body produces less of during this time. These therapies often involve the use of hormones like  or progesterone to help manage and ease symptoms such as hot flashes, mood swings, and irregular periods. However, it's essential to talk to your doctor to understand the benefits and risks of hormonal therapies, as they might not be suitable for everyone. Remember to consult a doctor before starting with hormonal therapies. They will chalk out the most suitable treatment for you based on your health and medical history.


There are different types of hormonal therapies such as hormone replacement therapy (HRT) or birth control pills. HRT involves taking , sometimes along with progesterone, to balance hormone levels. Birth control pills, especially those with low doses of hormones, can regulate periods and help manage symptoms of perimenopause.


Apart from hormone replacement therapy (HRT) and birth control pills, there are other hormonal treatment options available. Some include vaginal  preparations for specific symptoms like vaginal dryness, low-dose antidepressants to manage mood swings or medications to address specific issues like bone health.


Maintain a Sleep Routine

According to a 2015 study published in the Endocrine Society's Journal of Clinical Endocrinology & Metabolism, women in the early phases of menopause (perimenopause) are more likely to have trouble sleeping during certain points in the menstrual cycle.


Creating a sleep routine can make a big difference. Try going to bed and waking up at the same time every day. This routine signals your body when it's time to rest, making it easier to fall asleep and stay asleep. Avoiding caffeine or screens before bedtime can also help you snooze better. Good sleep sets the stage for managing the changes that come with perimenopause more effectively.


Establishing a regular sleep schedule can make a real difference in how you feel as you head into perimenopause. When you sleep well, you're better equipped to handle the challenges and health complications that may come your way. It's like giving your body a recharge so you can face the day feeling more refreshed and ready to take on whatever comes your way.


Related story: Frequently Asked Questions On Periods And Pregnancy


Regular Health Check-ups

Regular health check-ups help monitor and detect any underlying conditions. The perimenopause phase can make you more vulnerable to diseases. According to your health trackers, doctors might recommend specific tests to keep tabs on your body's changes. Tests like blood pressure checks, cholesterol screenings, and blood sugar tests help track your overall health.


Also, tests like Vitamin D, calcium, Vitamin A, Vitamin B12, Vitamin C and Vitamin E are important healthmarkers. Taking necessary supplements and medications will help fix the deficiencies. Getting regular blood tests done will give a picture of how your body is doing and if there are any areas that need attention. Keeping an eye on these numbers helps ensure you're in good shape for handling perimenopause.


Additionally, your doctor might suggest tests like a mammogram or a pelvic exam. These screenings help detect any breast or reproductive health concerns timely. This allows for better treatment and management. Regular health check-ups and these recommended tests ensure you're taking proactive steps to keep your health in check during the perimenopause phase.


Related story: An Easy Guide To The Stages of Menstruation


Stay Active

Exercising regularly is also beneficial to prepare for perimenopause.When you move and exercise, it's like giving your body a boost. It keeps your muscles and bones strong, which is super important during this time. Exercise also helps with mood swings and keeps your weight in check. It's like a natural mood lifter that makes you feel more positive and ready to take on the day. Also, being active can reduce hot flashes and help you sleep better.


Exercising does not always have to be intense. Simple activities like walking, dancing, jogging or performing yoga can do wonders. The key is to find something you enjoy and stick with it. It's not just good for your body; it's great for your mind too. Staying active makes you feel more energetic and capable, which is a fantastic way to prepare for perimenopause.


Need all your wellness solutions in one place? A whole new world awaits just a click away.


Regular health checks are essential for everyone, but they are particularly important for individuals who are at risk of or already have any underlying condition. Taking regular health checks can help detect the condition at an early stage when it is easier to manage and treat. With the UR.Life HRA, we help you to invest in your well-being through seamless interventions and targeted medical treatments. Our holistic wellness approach caters to all aspects of your well-being. We ensure that you can bring your whole self to work.

With our medical professionals by your side, routine health check-ups will never be an issue. Advanced laboratory technologies back UR.Life’s Occupational Health Centers (OHC), and with highly qualified experts/technicians, we’re committed to delivering trusted and quality recommendations, modifications and advice to you.


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