Understanding Perimenopause: Symptoms and What to Expect

Perimenopause marks the transitional phase leading up to menopause, typically beginning in a woman’s 40s but sometimes starting earlier. It’s a journey many women experience yet often feel unprepared for due to a lack of accessible information and open conversation. At VICTRESS MVMT, we aim to empower women through education and support during every stage of life—and perimenopause is no exception.

Let’s dive into what perimenopause is, common symptoms, and how you can navigate this phase with confidence and clarity.

What is Perimenopause?

• Perimenopause is the period of time when a woman’s body begins to transition toward menopause. Hormone levels—especially estrogen and progesterone—fluctuate significantly during this phase, leading to a range of physical and emotional symptoms. This phase can last anywhere from a few months to several years and officially ends when a woman has gone 12 consecutive months without a menstrual period, marking the onset of menopause.

Common Symptoms of Perimenopause

While every woman’s experience is unique, here are some of the most common symptoms associated with perimenopause:

1. Irregular Periods: Periods may become shorter, longer, lighter, or heavier. You might also notice skipped cycles or unexpected spotting.
2. Hot Flashes and Night Sweats: These sudden waves of heat can range from mild to intense and often disrupt sleep.
3. Mood Swings and Emotional Changes: Anxiety, irritability, and even feelings of depression can arise as hormones fluctuate.
4. Sleep Disturbances: Difficulty falling or staying asleep is common, often linked to night sweats or hormonal shifts.
5. Decreased Libido: Changes in hormone levels can affect sex drive and even vaginal dryness, which may lead to discomfort during intimacy.
6. Weight Changes and Slower Metabolism: Many women notice changes in body composition, particularly around the midsection, along with increased difficulty maintaining or losing weight.
7. Cognitive Changes: Memory lapses, difficulty concentrating, and brain fog are frequent complaints during this phase.
8. Joint and Muscle Discomfort: Aching joints, stiffness, and even muscle fatigue can occur due to declining estrogen levels.
9. Changes in Hair and Skin: Thinning hair, increased shedding, and drier, less elastic skin may appear.
10. Increased PMS Symptoms: For some women, premenstrual symptoms such as bloating, cramping, and mood swings can become more pronounced.

Common Symptoms of Perimenopause

While every woman’s experience is unique, here are some of the most common symptoms associated with perimenopause:

1. Focus on Strength Training

• Building muscle through resistance training supports metabolism, bone density, and overall strength, making it a key focus for this phase.

2. Prioritize Nutrition

• Aim for a high-protein diet (100-150g daily) to support muscle maintenance and hormone health. Increase fiber intake (30-40g daily) to aid digestion and regulate blood sugar levels.

3. Stay Active

• Incorporate daily walking and other enjoyable forms of movement. Aim for at least 10-30 minutes of activity each day.

4. Practice Stress Management

• Techniques such as breath work, meditation, or yoga can help reduce anxiety and improve sleep.

5. Sleep Hygiene

• Create a bedtime routine that promotes relaxation. Keep your bedroom cool and invest in moisture-wicking sheets if night sweats are an issue.

6. Connect with Other Women

• Joining a community of women experiencing similar challenges can provide invaluable support, validation, and shared strategies.

7. Consult Healthcare Professionals

• Work with a doctor who specializes in women’s health to explore options such as hormone replacement therapy (HRT) or supplements tailored to your needs.

A Message from VICTRESS MVMT

At VICTRESS MVMT, we’re here to help you embrace this transitional phase as a powerful opportunity to prioritize your health and well-being. Perimenopause is not the end of vitality—it’s a new chapter filled with opportunities for growth, strength, and self-discovery. Through community, education, and personalized support, we’re with you every step of the way.

Let’s continue the conversation. Share your experiences, questions, and insights with us. Together, we rise stronger.