October 18 is World Menopause Day! Menopause may seem like something that’s far away on our women’s health timeline, but in-fact, symptoms of perimenopause can begin as early as when we’re in our thirties.

Perimenopause is the transitional period before a person reaches menopause, where the levels of our oestrogen begin to decrease. Symptoms can include hot flushes, night sweats, restless sleep and vaginal dryness – all of which can be confronting if we’re of the belief menopause doesn’t start until we’re ‘middle aged’.

With more than 3.3 million women in the midst of menopause right now*, it’s no surprise we’re hearing more and more celebrities share their experience about this transitional period of perimenopause.

Drew Barrymore (48) talks a lot about the stigma associated with symptoms of perimenopause and how many people believe them to be associated with being a ‘dry old bag’, when in fact it’s a natural part of life.

Locally, creative director of PE Nation and mum of 16-year-old Justice, Pip Edwards (43) has opened up in media about the ‘exhausting’ experience of hot flushes due to perimenopause: “I have about six a night – they really ramp up at night. I’m literally in a state of [feeling] so hot and wet, clothes come off, bedsheets wet, and then I get really freezing so my clothes come back on, and it’s like that all night,” she told Vogue.

How to know if you’re experiencing perimenopause

As with so many conditions, symptoms of perimenopause differ from person to person. Here are some common symptoms caused by hormonal changes:

• Your menstrual cycle changes: The length and flow of your cycle lessens, or increases.
• You experience hot flushes: Sudden feelings of heat and pressure in your chest and head.
• You find it harder to self-lubricate: Also known as vaginal dryness.
• You experience night sweats: Caused by hot flushes, resulting in wet clothing and bed linen.
• You find it more difficult to manage your mood: Also known as ‘mood swings’, where you’re unable to self-regulate your mood.
• You’re more restless, especially in the evenings: Due to difficulty regulating your mood, and heightened feelings of anxiety.
• Your libido decreases: Finding it more difficult to get ‘into the mood’.
• You experience pain – in your breasts and head: Tender breasts and recurrent headaches.
• You gain weight unexpectedly: Especially if you’ve not changed your diet or exercise routine.

How to treat symptoms of perimenopause

Treating perimenopause holistically is a great way to ensure you feel most like yourself while your body changes:

• Keep cool: Use a cold compress around your neck, pop a desk fan in the office, and keep a chic paper fan in your handbag. A good tip is to keep a silk scarf in the freezer and wrap it around your neck when a hot flush arises!
• Dress appropriately: Where possible, choose layered outfits in light, breathable materials such as linen and cotton. You can take off layers when hot flushes come, and pop them back on when they pass.
• Eat for your cycle: Leaning into cycle-syncing can support your hormonal changes. Increase lean meat for iron and protein during your cycle, drink soothing tea, eat serotonin-producing foods like dark chocolate, spinach and pumpkin seeds to fight fatigue and lower libido.
• Take supplements: Support the above diet with a supplement specifically-formulated for menopausal symptoms, such as the new Promensil Peri (available from pharmacies), which has been specifically formulated with patented extract ERr 731 ®  from the roots of Rheum rhaponticum to relieve menopausal symptoms.
• Speak with your GP: Visit your doctor if your symptoms are disruptive to your everyday routine, or if you have questions about your hormonal changes.

If you’re experiencing any of the above symptoms, increase your knowledge and understanding by having an empowering open conversation with friends, GPs and loved ones.

*Davis SR & Magraith K. Advancing menopause care in Australia: barriers and opportunities. Med J Aust. 2023;218: 500-502.