Decoding the (peri) menopause: what's really happening in your body?

Every woman experiences it: the transition. Nevertheless, for many women, it is a period of questions, confusion and sometimes frustration. Complaints range from hot flushes to sleep problems and from mood swings to loss of concentration. Often women are not sure what is happening in their bodies and do not receive sufficient explanation or guidance.

In this article, we unravel the (peri) menopause: what it is exactly, what hormonal processes are at play, which complaints are common, and, above all, how knowledge and guidance can help you better understand and get through this phase of life.

What are menopause and perimenopause?

• Menopause: the day that you can only determine afterwards, namely when you stop menstruating for 12 months in a row.
• Perimenopause: the years that precede, in which your menstrual cycle becomes more irregular due to hormonal fluctuations.
  

Perimenopause can start around the age of 40 and lasts an average of 4 to 10 years. Most women reach menopause between the ages of 45 and 55, with an average age of 51.

Hormonal changes in this phase

The most important hormones that change are:

• Estrogen: Produced in the ovaries. As the supply of eggs decreases, estrogen production decreases. This affects virtually every organ in your body: bones, heart, skin, brain, blood vessels, and more.

• Progesterone: Decreases early in the perimenopause because you have more frequent cycles without ovulation. This can lead to heavier or irregular periods and sleep problems.

• Testosterone: Often forgotten, but this hormone is also declining. It plays a role in energy, muscle strength, motivation and libido.
  

It is the combination of fluctuations and decreases in these hormones that causes many menopausal symptoms.

Common complaints and their causes

Hot flushes and night sweats‍

Estrogen affects the hypothalamus (your internal thermostat). When it falls, it disrupts, causing you to suddenly overheat.

Sleep problems

Read progesterone can become your sleep quality. Night sweats make it extra difficult.

Mood swings and anxiety

Estrogen affects serotonin and dopamine. A decline can lead to irritability, anxiety, and feelings of sadness.

Brain fog and loss of concentration‍

Many women experience memory problems or trouble focusing. This is partly due to hormones, partly due to poor sleep.

Changes in weight and body composition

Your metabolism slows down and fat accumulates more quickly around the belly. Muscle mass also decreases as a result of less testosterone.

Dry skin, hair loss, and vaginal dryness

Estrogen keeps tissues supple. A deficiency can lead to dryness, pain during sex or recurrent bladder infections.

Bone and joint problems

Estrogen protects bones. A long-term deficiency can reduce bone density (osteoporosis).

The emotional and social impact

In addition to physical complaints, the transition is also mentally and socially drastic. Women's experience:

• Decreased self-confidence due to tiredness or weight gain.
• Tensions in relationships due to changes in libido or mood.
• Problems at work due to concentration problems or taboo on complaints.
  

The feeling of “not being yourself” is common. It is important to know that this is not a personal failure, but a biological process.

How to better deal with (peri) menopause

1. Education and awareness‍

It starts with understanding what's happening. Just knowing that complaints have a medical basis often brings relief.

2. Lifestyle as a foundation

• Nutrition: eat whole foods high in fiber, protein and healthy fats.
• Movement: combine cardio with strength training to keep bones and muscles strong.
• sharpened: Keep a steady sleep rhythm and limit screen use in the evening.
• Stress management: breathing exercises, yoga or walking help.
  

3. Medical guidance

Sometimes lifestyle changes are insufficient. Medical guidance can include:

• Hormone therapy (bioidentical, tailored to your profile).
• Supplements or supportive medications.
• Monitoring blood levels and bone density.
  

4. Talk about it

The transition is still a taboo. Talking to friends, partners or colleagues can provide support. Employers are also becoming increasingly aware and are developing policies on menopause.

Facts and figures (Netherlands and international)

• In the Netherlands, there are more than 1.7 million women in the transitional age.
• roughly 80% experience complaints, 30% of which are serious enough to limit daily functioning.
• Only a small proportion of women receive adequate medical supervision.
• In the UK and US, attention is growing: companies are introducing menopause policies to reduce absenteeism.

The (peri) menopause is not a disease, but a natural phase. However, it can really turn your life upside down. By understanding what is happening in your body and through timely guidance, you can not only better endure this period, but even use it as a phase of growth and renewed strength.‍