​​​How to manage perimenopause and menopause symptoms - A handy guide

Perimenopause is the transitional phase before menopause when hormone levels start to decline and menopausal symptoms start, even though periods are still occurring. This menopausal transition can last for at least five years and for most women it starts at around 45 years old, but it can start as early as the mid-30s. Everyone’s timeline is different!

What is menopause?

Menopause officially begins when you’ve gone 12 months without a period. The average age of menopause is around 51 but this varies for each person. At this point, the ovaries gradually decrease their production of three key hormones: oestrogen (estrogen), progesterone and testosterone.

While menopause happens naturally for many women, it can occur early for some due to genetics, smoking, illness, or treatments affecting ovarian blood supply. It can also start for some women after the ovaries are removed or following cancer treatment.

Many women often feel unprepared for menopause. In fact, a survey between October 2022 and March 2023 of 4,288 Kiwi women by menopause specialist, Dr Linda Dear, found that 64% of women didn’t realise their symptoms were due to menopause. Without proper knowledge or support, it’s easy to feel isolated but knowing what to expect can make all the difference.

Symptoms of perimenopause and menopause

Perimenopause symptoms come in stages, with early signs such as:

• Mood swings

• Trouble sleeping

• Itchy skin

• Irregular periods

As menopause nears, symptoms often intensify, including:

• Hot flushes

• Headaches

• Weight gain

• Joint pain

• Difficulty with memory and concentration

It’s important to know that many menopause symptoms are completely normal and you’re not alone! Dr. Dear’s survey showed that 58% of women reported severe or very severe symptoms, with sleep problems (80%), night sweats (71%), and weight gain (74%) being the most common physical symptoms. Mental health impacts are also common with 79% reporting tiredness and 64% experiencing anxiety.

Perimenopause and menopause treatment

There’s no one-size-fits-all treatment for menopause, as every woman’s experience is unique. Treatment options range from hormone replacement therapy (HRT), cognitive behaviour therapy, to lifestyle changes and natural remedies.

For many women, eating a balanced diet and staying active can help reduce symptoms. However, the right solution varies for each person, so it’s important to find what works best for you.

That’s where nib’s meno care programme comes in.

Managing symptoms with nib’s meno care

At nib, we recognise that each woman’s experience is unique, and it’s essential that menopause care reflects this individuality. That’s why we teamed up with Dr. Linda Dear (GP and Menopause doctor) to create a programme that respects this. Whether nib members are experiencing menopause firsthand or supporting someone who is, the programme helps them understand these changes and feel more prepared to take charge of their health.

The meno care guide dives into the science behind the changes occurring in your body during menopause and is available to nib members. Through comprehensive webinars and downloadable resources, Dr. Dear provides insights into:

• The science of menopause

• The impact of menopause

• Management and treatment options

• Lifestyle tips and science-backed strategies

For more information about nib’s meno care, visit here or check it out on your my nib app.

This article is for informational purposes only and is not intended as medical advice. For any specific concerns or questions, please consult your healthcare provider.