What is the difference between perimenopause and menopause?
Perimenopause and menopause are different stages of the menopause transition, although the terms are often used interchangeably. Perimenopause is the period leading up to menopause, when hormone levels begin to fluctuate and symptoms may occur. Menopause itself is reached retrospectively after twelve consecutive months without a menstrual period.
When does perimenopause start and how long does it last?
Perimenopause often starts in the forties, although timing varies widely. It can last several years. During this period, oestrogen and progesterone levels fluctuate and menstrual cycles may change.
Perimenopause ends when menopause is reached. The years after that are called postmenopause.
Which symptoms can occur during perimenopause and after menopause?
Symptoms vary considerably between women. During perimenopause, fluctuating hormones can coincide with changes in periods, hot flushes, night sweats, sleep problems and mood changes.
Symptoms commonly noticed during perimenopause
- Irregular or changing periods
- Hot flushes and night sweats
- Sleep problems
- Mood changes or irritability
- Changes in concentration
Health changes that deserve attention after menopause
After menopause, lower oestrogen levels are relevant to bone, muscle and genitourinary health. Women may notice:
- Changes in body composition
- Loss of muscle mass with age
- Reduced bone density
- Vaginal dryness or urinary symptoms
- Persistent hot flushes or sleep problems in some women
How do you know which stage you are in?
If your cycle is changing but you are still having periods, you may be in perimenopause. Natural menopause is usually diagnosed retrospectively after twelve months without a period. Blood tests are not always helpful because hormone levels can fluctuate substantially during perimenopause.
If you are unsure, have unusual bleeding or your symptoms concern you, discuss them with your GP.
What can support you during perimenopause and menopause?
Regular movement, nutritious food, sleep and mental wellbeing all matter. There is no single quick fix, which is why bbb combines body, food & mind.
Movement: make strength a priority
Strength training helps maintain muscle and supports bone health. For many women, training the major muscle groups at least twice a week is a useful foundation, complemented by cardio and other movement you enjoy.
Food: nourish rather than restrict
- Include enough protein, including plant sources such as tofu, tempeh, pulses, seitan, nuts and seeds.
- Choose fibre-rich, minimally processed foods.
- Pay attention to calcium and vitamin D for bone health.
- Limit alcohol if it worsens sleep or hot flushes.
Mind: sleep and stress matter
A consistent sleep routine, breathing exercises, meditation and Yoga Nidra can support relaxation. If symptoms substantially affect daily life, medical advice is appropriate; lifestyle support can complement that care.
Book your free trial and discover how bbb can support you.