Health Issues Women in Perimenopause Need to Watch Out For

Menopause and its lead-up, perimenopause, can feel like entering unknown territory, a mix of physical changes, emotional shifts, and an endless stream of unsolicited advice. If you’re wondering what to expect and what health issues to keep an eye on, you’re definitely not alone. Let’s break it down so you can focus on staying healthy and strong during this time of transition.

Here’s what you’ll learn in this post:

• Common health challenges during perimenopause and menopause
• Tips on how to manage these issues
• When to involve a healthcare professional

Grab a cup of tea (or maybe an iced drink if hot flashes are already a thing) and dig into the essential stuff you need to know.

What Exactly Is Perimenopause and Menopause?

Before we get to the health issues, here’s a quick refresher.

Perimenopause is the time leading up to menopause, when your body starts producing less oestrogen. This stage can last anywhere from a few months to 10 years, depending on your body. Some women notice few symptoms, while others feel like they’re falling apart.

Menopause, on the other hand, is officially marked as the end of menstrual cycles—12 months without a period. After that, you’re considered postmenopausal.

But here’s the thing—hormonal changes don’t stop just because you’ve crossed the menopause finish line. This means staying on top of your health is crucial.

Common Health Issues Women Should Watch For

1. Hormonal Changes and Their Widespread Effects

When oestrogen drops, a lot can happen. Hormones don’t just regulate periods, they do so much, influencing bone health, the brain, heart, muscles, and more.

Key Symptoms:

• Irregular menstrual cycles
• Hot flashes (sudden warmth in the upper body)
• Night sweats
• Mood swings

What to Do:

• Talk to a healthcare provider about hormone replacement therapy (HRT) or non-hormonal treatments if the symptoms are impacting your quality of life.
• Reduce triggers like spicy food, caffeine, or alcohol, especially if hot flashes make you feel like a human volcano.

2. Bone Health

Oestrogen is essential for keeping bones strong. When levels drop, women lose bone density faster, leading to conditions like osteopenia or osteoporosis.

Key Concerns:

• Weak bones that are more prone to fractures
• Issues with posture

What to Do:

• Ensure you’re getting enough calcium and vitamin D (leafy greens, fortified foods, or supplements).
• Incorporate weight-bearing exercises, like brisk walking or yoga, into your routine. No need to deadlift like an Olympian; a smart, regular routine is enough.
• Get a bone density test if recommended by your doctor, you’re aiming for bones of steel, not glass.

3. Heart Health

Heart disease is the leading cause of death among women, but many don’t associate its risks with menopause. Oestrogen plays a protective role for the heart, so its decline can increase cardiovascular risks.

Key Risks:

• High cholesterol
• High blood pressure
• Increase in abdominal fat

What to Do:

• Adopt a diet full of heart-healthy foods like whole grains, lean proteins, and healthy fats (a slice of avocado toast totally counts).
• Stay active for at least 30 minutes a day, think walking, swimming, or dancing to your favourite playlist.
• Watch your stress levels. Meditate if that’s your thing, or find something soothing like gardening or binge-watching TV shows.

4. Vaginal and Bladder Changes

Lower oestrogen can lead to vaginal dryness and thinning, which may result in discomfort during intimacy or increased risk of urinary tract infections (UTIs). It’s not fun, but it’s also super common.

Key Symptoms:

• Vaginal dryness or irritation
• Leaking when sneezing or laughing (known as stress incontinence)
• Frequent UTIs

What to Do:

• Try over-the-counter lubricants or ask your doctor about vaginal oestrogen creams or inserts.
• Stay hydrated and avoid drinks that irritate the bladder, like coffee or fizzy drinks.
• Do your pelvic floor exercises (yes, Kegels!). They’re discreet and effective, great for strengthening those muscles.

5. Mental Health and Cognitive Changes

Your mood during menopause can feel like your brain has turned into a moody teenager, it’s normal but unsettling. Oestrogen influences serotonin (the happy hormone), so changes might affect your mental health and memory.

Key Issues:

• Anxiety or depression
• Lowered ability to focus or “brain fog”
• Feeling irritable

What to Do:

• Seek support, whether it’s therapy, a support group, or venting to your best mate over coffee.
• Explore mindfulness techniques, like meditation or even just deep breathing throughout the day.
• Consider talking to a doctor about treatment options for anxiety or depression, including medication or counselling.

6. Weight Changes

Shifting hormones often mean weight gain, especially around the abdomen. While this is a natural part of menopause, it’s something many women struggle with.

Key Concerns:

• Feeling uncomfortable in your body
• Increased risk of diabetes or heart issues

What to Do:

• Focus on a balanced diet with plenty of fibre. Don’t ignore carbs, just be smart about them. Think oat porridge rather than donuts.
• Strength train to build muscle and boost your metabolism.
• Be kind to yourself. Your worth isn’t defined by a number on a scale.

Here’s the good news, your health isn’t destined to go downhill just because you’re entering menopause. Awareness of health issues you might encounter and small lifestyle changes can make a huge difference.