Menopause and perimenopause: Why women as young as 35 should be thinking about this

Why don’t women talk about menopause more often? It’s this major medical event that happens in our lives, yet it seems shrouded in mystery and shame. Many women have no idea what to expect, what they can do to manage symptoms, or what they should be doing BEFORE menopause to set them up for success.

Today, we’re changing that with 24 things we wish every one of our patients knew about menopause.

1. Menopause is a natural part of aging that typically occurs between 45-55 years old (though many women start experiencing symptoms much earlier). Menopause is technically “diagnosed” once a woman goes 12 consecutive months without a period.
   
2. Perimenopause is a transitional phase that typically begins in your late 30s or early 40s. During this time, you may experience irregular periods, mood swings, or changes in sleep patterns.
   
   
3. Common menopause symptoms may include but are not limited to: hot flashes, night sweats, vaginal dryness, weight gain, joint pain, and changes in libido.
   
   
4. Bone health is SO IMPORTANT. Estrogen plays an important role in maintaining bone density. As levels drop, your risk of osteoporosis increases. Finding ways to support your bones through diet and exercise is key to preventing serious problems down the road.
   
   
5. Menopause impacts your pelvic health. Shocking, we know ;) Hormonal changes can affect pelvic floor muscles, leading to issues like incontinence or discomfort during sex. Seeing a pelvic floor physical therapist early can help manage these changes.
   
   
6. Mental health matters. Mood swings, anxiety, and depression can be part of the menopause journey. Being proactive about mental health support is important, whether through therapy, exercise, or other stress-management techniques.
   
   
   
   
   
   
7. Menopause Is Not a One-Size-Fits-All Experience
   Symptoms and experiences can vary widely. Some women may have severe symptoms, while others may experience minimal changes.
   
   
8. Hormone Replacement Therapy (HRT) can help manage symptoms but isn’t suitable for everyone. Discuss options with your doctor to determine what’s best for you.
   
   
9. Alternative treatments are also available. If you’re not a good fit for HRT, other treatments might be helpful. Acupuncture, herbal supplements, and yoga may help manage menopause symptoms, but you should always consult a healthcare provider before starting new treatments.
   
   
10. Tracking your cycle can be extremely helpful. The better you know and understand your own body, the better you can identify and address changes as they happen. It’s never too early to start tracking your cycle so that you’re more likely to catch changes early on.
    
    
11. It’s never too early to start conversations with your healthcare provider. If you’re tracking your symptoms and spot changes, go ahead and bring them to your provider’s attention now. That way, you have everything documented well as your symptoms progress.
    
    
12. You may experience changes in your skin and hair. Menopause can lead to thinning hair and drier skin. Proper hydration and skincare routines can help manage these changes.
    
    
    
    
    
    
13. Vaginal and urinary health may also change. Reduced estrogen levels can cause changes in vaginal pH, leading to dryness or discomfort. This can also increase the risk of urinary tract infections. If you experience any of these symptoms, pelvic floor physical therapy can help!
    
    
14. Weight distribution will likely shift. Many women notice a shift in weight, especially around the abdomen. Be careful to give yourself grace during this time and remember your body is doing amazing things to keep you healthy and safe.
    
    
15. Cardio and dieting won’t “fix” this kind of weight gain or shift. Many women cut calories when they start to gain weight. In this case, that’s not going to help you! You likely need to eat MORE protein, fiber, healthy fats, and complex carbs to give your body the energy to endure the changes it’s facing. Additionally, we recommend weight and strength training over ramping up your cardio. Remember, your bones and muscles need to stay strong to support you as you age!
    
    
16. Libido changes are normal, but that doesn’t mean you need to give up sex. Open communication with your partner and exploring solutions like lubricants or pelvic floor physical therapy can enhance comfort and intimacy.
    
    
17. Sleep disruptions are common but treatable. Hot flashes and night sweats can interfere with sleep. Establishing a calming bedtime routine, keeping the bedroom cool, and discussing diet changes and/or supplements with your doctor or nutritionist can make a world of difference.
    
    
18. Heart health awareness is crucial. As estrogen levels drop, the risk of cardiovascular issues may increase. This can also be mitigated with regular exercise and maintaining a healthy (and hearty) diet. Make sure you’re up to date on physicals and other routine checks with your doctor to catch trouble before it gets out of hand!
    
    
    
    
    
    
19. Digestive changes are also common. We know, we know. What’s not changing, right? Bloating, gas, and constipation may become more common. Water and fiber are your friends!
    
    
20. You may start to experience “brain fog” or other cognitive changes. Some women experience memory lapses or difficulty concentrating during menopause, often called “brain fog.” Mental exercises, proper sleep, and stress management can be helpful. We encourage you to take any cognitive symptoms seriously with your doctor! This is not something to ignore!
    
    
21. Joint and muscle pain can be difficult. Back to the whole bone health thing, menopause can contribute to stiffness and aches in the joints and muscles. Regular movement, stretching, and strength training can ease discomfort.
    
    
22. Changes in breast tissue should be monitored. Hormonal fluctuations can lead to breast tenderness or changes in breast tissue density. This isn’t necessarily a cause for alarm, however regular self-exams and mammograms are important!
    
    
23. Mood shifts are common but manageable. Hormonal changes can heighten emotions. It’s okay to embrace those changes, but incorporating mindfulness, yoga, or therapy can be helpful in supporting emotional balance.
    
    
24. Calcium and vitamin D will be helpful! One more time for bone health! Increasing calcium and Vitamin D in your diet or looking into supplements will help support that bone health we’ve been preaching about.

Whew, 24 kinda seems overwhelming now that we’re looking at it. BUT, knowledge is power. The more you know what to expect, the more you can control your own menopause experience. And always remember, this is not a “weird” or “gross” topic. If you have questions, it’s okay to ask your healthcare provider, no matter how young you are or how far into the process you might be.

The more we communicate and advocate for ourselves, the healthier and happier we tend to be!

If you have specific questions about menopause, hormone health, or pelvic health, send us an email. We’d be happy to chat about it! 

If you are experiencing symptoms and want help managing them, schedule an appointment with a Well + Core physical therapist today.