Blog article
A companion of resources for menopause and perimenopause
Menopause and perimenopause – what’s the difference?1
Menopause and perimenopause are distinct but closely related stages in a woman's reproductive life. Perimenopause refers to the transition period leading up to menopause, when hormone levels—particularly estrogen and progesterone—begin to fluctuate, resulting in symptoms such as irregular menstrual cycles, hot flashes, and mood changes. This phase can last several years and typically begins in a woman's 40s, though timing varies.
Menopause, by contrast, is defined as the point when a woman has gone twelve consecutive months without a menstrual period, marking the end of fertility. The symptoms experienced during perimenopause often continue into menopause, but menopause itself is a single milestone rather than a process.
Can you prepare for menopause?
The symptoms that come with menopause can feel scary and confusing – but there are ways to find empowerment (and push aside fear!)
Preparing yourself will look different for everyone but as a start can include:
- Regular check-ups: Monitor bone density, cardiovascular health, and hormone levels with your GP.
- Nutrition: A diet rich in omega-3s, lean proteins, and vegetables supports brain and body health2.
- Exercise: Exercise is a renowned must-have for the Menopause tool kit. When it comes to easing symptoms, it is hugely beneficial in supporting changes from bone density to mood, even hot flashes and fatigue4.
- Sleep hygiene: Address good sleep habits as much as you can as disrupted sleep is a common sleep hurdle that comes with Menopause3. This can start with baby steps – like not bringing your phone into the bedroom.
Starting to prepare for menopause in your 30s in a way that feels manageable for you may lead to feelings of empowerment – and if anything, and at the very least, will have positive effects on your health long term.
Expanding your support network through new hobbies and support groups is also a great way to help feel less isolated mentally, and exploring ways to manage any anxiety should it pop up is always a good idea – this could include meditation, exercise, or time with friends.
Supportive mind-body resources to save and share
- Looking for a fact sheet? This one is great.
- This article by Dr Louise Newson on how hormones work is a quick 1-minute read, breaking down the influence of hormones on the female body. Knowledge is power!
- These patient stories on the Balance app will remind you: you’re not alone.
- This video with Australian author Kathy Lette for Menopause Alliance Australia is a great watch. Humour is a weapon.
- A drop in estrogen during menopause increases blood fat levels and contributes to a higher risk of heart disease, stroke, and high blood pressure – this is a wonderful resource for your heart.
- There’s a link between hormonal changes and mental health, and we wrote about it here.
- A supportive space that offers evidence-based information and support for individuals who are perimenopausal and menopausal, and extends that support to their families, friends and workplace colleagues.
- If you’re looking for a night in to watch a documentary that discusses all this and more, this one by Davina McCall is busting midlife taboo.
- This podcast showcases stories of heart and resilience – as told by Dr Louise Newson who has been described as the “medic who kickstarted the menopause revolution.”
- Speaking of podcasts, Jean Hailes also have one – and the episodes are bite-sized and easy to understand.
- Jean Hailes is our trusted source for all things menopause this Women’s Health Week and beyond.
