Navigating Premenopause and Menopause: Tips to Delay Onset and Reduce Symptoms

When I first got slapped with the reality that I’d entered the premenopause phase, it wasn’t a graceful moment of reflection or a sudden epiphany—it was during my second treatment for bacterial vaginitis. If you’re unfamiliar with that diagnosis (pause here and say a big, heartfelt thank you), let me spare you the gory details and summarize: my symptoms mimicked a UTI. I went to urgent care, peed in a cup, explained my symptoms, and left with two prescriptions: one for the infection and another “just in case” pain decided to crash the party.

Side note: pain wasn’t even on my guest list of symptoms, but they insisted I keep this backup med handy. It would “prevent pain” or at least make me feel ready for it if it showed up uninvited. Here’s where hindsight—one of midlife’s greatest perks—comes in: I should’ve handed that prescription back or at least not filled it. Not only would I have saved a few bucks, but I would’ve avoided the shock of fluorescent orange urine. Yes, I was warned, but no warning prepares you for pee that looks like it’s straight out of a construction site. Honestly, it’s on par with the surprise of spotting blood in the toilet when your period decides to go rogue.

Anyway, fast forward a week: still uncomfortable, I made an appointment with a GYN. She did her due diligence—another pee test, a quick probing, a review of symptoms and prior treatment—and then delivered the news. “You’re in premenopause,” she said, her tone equal parts professional and compassionate. I, meanwhile, was still mentally stuck on the word “dryness” and the vague mention of treatment options. Most of the rest sounded like the adults in a Peanuts cartoon: “wha wha wha wha.”

It wasn’t until I got home, armed with the Internet and a head full of questions, that it hit me: this wasn’t just another health hiccup. This was a whole new chapter of life, complete with its own challenges and Google rabbit holes. My starting point? Diet. Given my particular issue was vaginal health, I began researching how food impacts overall wellness and, specifically, the blissful harmony of a healthy vagina.

To test the waters, I went vegan for 30 days. The results? Eye-opening. I loved it so much I extended it to 60 days. While I’ve since reintroduced meat, I kept some vegan staples in my routine: vegan mayo, plant-based butter, cold-pressed olive oil, and tofu (seriously, tofu gets a bad rap—it’s versatile, affordable, and takes on the flavor of whatever you cook it with).

For the full rundown of my vegan experiment and how I transitioned back to a “vegitarian’ish” diet, check out my post, 60 Days Vegan and Now Vegitarian’ish. But for now, let’s focus on you. Below are some knowledge-packed tips and starter points to help you navigate your own journey. Whether you’re looking to manage symptoms, delay onset, or just feel more like yourself, this list is here to help.

After you’ve had a read, leave me a comment with your thoughts: What have you tried? What’s worked (or hasn’t)? Or, if you want me to tackle a particular topic for you, let me know—I’m happy to be your personal rabbit-hole diver.

Awakening in a new chapter

What is Premenopause?

Premenopause is the stage before menopause where hormonal changes begin, but menstruation still occurs. Think of it as the warm-up before the main event.

What is Menopause?

Menopause marks the end of menstrual cycles and is diagnosed after 12 consecutive months without a period. It's the grand finale of your reproductive years.

Key Differences

• Timing: Premenopause can start in your 30s or 40s, while menopause typically hits in your late 40s to early 50s.

• Symptoms: Premenopause symptoms are subtle and can include irregular periods, while menopause brings more pronounced symptoms like hot flashes and mood swings.

• Hormonal Changes: During premenopause, estrogen and progesterone levels fluctuate, whereas menopause results in a significant drop in these hormones.

Menopause Facts

1. Natural Process: Menopause is a natural biological process, not a medical condition.

2. Average Age: The average age for menopause onset in the U.S. is 51.

3. Symptom Duration: Symptoms can last several years; some women experience them for up to 10 years.

4. Bone Health: Menopause increases the risk of osteoporosis due to lower estrogen levels.

Delaying the Onset and Reducing Symptoms

How Diet and Exercise Help

Making changes to your diet and exercise routine can significantly impact how your body handles the transition into menopause. Here’s how:

• Hormonal Balance: Certain foods can help maintain a more stable hormonal balance. Phytoestrogens, found in soy and flaxseeds, mimic estrogen and can help ease symptoms.

• Bone Health: Adequate calcium and vitamin D intake, along with weight-bearing exercises, help maintain bone density and reduce the risk of osteoporosis.

• Weight Management: A balanced diet and regular exercise help manage weight gain, which is common during menopause due to a slower metabolism.

• Mood and Sleep: Exercise releases endorphins, improving mood and aiding sleep. Foods rich in omega-3 fatty acids and magnesium also support brain health.

• Heart Health: Cardiovascular exercise strengthens the heart, while a diet low in saturated fats and high in fiber can help reduce cholesterol levels.

  

  There is peace in knowledge