So, you’ve survived early perimenopause, and just when you think things are calming down, your body says, “Not so fast!” Welcome to late perimenopause—the time when your body’s really gearing up for the big menopause finale. It’s intense, yes, but with the right tools, you can handle it with grace and maybe a sense of humor 😉.
What is Late Perimenopause?
Late perimenopause is the final stretch before you officially hit menopause. It’s that confusing time when your periods are sporadic (like a guest who shows up unannounced 🙄) and those lovely menopause symptoms—think hot flashes, night sweats, and wild mood swings—become even more noticeable. This stage usually hits in your mid-to-late 40s, but hey, everyone’s timeline is different.
If you’ve been asking yourself, “What are menopause symptoms during this stage?” or “Menopause, what age does this all end?”—you’re not alone! The good news? Late perimenopause means you’re nearing the finish line. The bad news? Your body might be throwing a few more curveballs before you get there.
Menopause Early Symptoms vs. Late Perimenopause: What’s the Difference?
In early perimenopause, you probably noticed subtle shifts: maybe an irregular period here, a hot flush there. But late perimenopause? That’s when the perimenopause symptoms really start turning up the heat (literally and figuratively). Here’s what you might be dealing with:
Irregular Periods: Your period may come once in a blue moon—or disappear for months, only to return with a vengeance 😤.
More Intense Hot Flushes and Night Sweats: Feeling like you’re living in a sauna? Hot flushes and night sweats become more frequent in late perimenopause, often interrupting your sleep 😓 and leaving you feeling like a sweaty mess.
Mood Swings on Steroids: If you thought PMS was bad, buckle up. Mood swings in late perimenopause can leave you feeling like you’ve got a short fuse—happy one moment 😄, teary-eyed the next.
Sleep Problems: With night sweats and fluctuating hormones, sleep becomes elusive. Insomnia or restless sleep is a frequent issue, which of course, doesn’t help with the mood swings or fatigue 😴.
Weight Gain (especially around the belly): Yes, it’s true—perimenopause symptoms include stubborn weight gain, especially in the abdominal area (Meno Belly). Your metabolism slows, and no matter how much kale you eat, the belly seems to hang around.
Managing Late Perimenopause Symptoms: What You Can Do
So, how do you handle all this without losing your sanity? 😵💫 You can’t control the hormone rollercoaster, but you can control how you support your body during this time. The secret? A personalised approach that fits your unique needs—because following generic advice won’t cut it at this stage.
At Thru Menopause, we create tailored nutrition and fitness plans based on your genetic profile, so we are working with your body’s natural tendencies rather than against them. What works for someone else might not work for you, and that’s where tailored protocols come in!
1. Nutrition Tailored to Your Genes
In late perimenopause, it’s more important than ever to focus on what you’re putting in your body.
Anti-Inflammatory Foods: Hot flushes and night sweats? They love inflammation. Focus on foods that fight back—think leafy greens, berries, and healthy fats like olive oil and avocado.
Lean Proteins and Whole Grains: These help you manage weight gain and keep your energy steady. Foods like quinoa, brown rice, chicken, and beans are your best friends right now.
Calcium and Vitamin D: Your bone health is top priority in this phase. Incorporating foods rich in calcium (like leafy greens) and vitamin D (salmon or fortified non-dairy products) can protect your bones as Estrogen levels drop.
2. Fitness for Strength and Balance
Exercise is crucial during late perimenopause—not just for managing your weight, but for your mental health and overall well-being. But again, what’s important is doing the right kind of exercise for your body.
Strength Training for Bone and Muscle Health: Resistance training helps maintain muscle mass and strengthens bones 🦴, which is key as your Estrogen levels drop.
Cardio for Heart Health and Weight Management: Whether it’s brisk walking, cycling, or swimming, cardio can help you manage weight gain, improve mood, and boost your metabolism.
Flexibility and Stress Relief: Yoga 🧘♀️ or Pilates can be lifesavers when it comes to managing stress, improving flexibility, and helping with relaxation. And let’s be real—anything that helps us de-stress during late perimenopause is a win.
3. Sleep: Your Secret Weapon
With all the hormones wreaking havoc, you might feel like good sleep is a distant dream. But there are ways to get your ZZZs back on track.
Create a Sleep-Friendly Environment: Keep your room cool, avoid screens before bed, and create a bedtime routine that tells your body it’s time to wind down.
Mindfulness and Relaxation Techniques: Incorporate some deep breathing or meditation to calm your mind before bed. It won’t cure your night sweats, but it can help you drift off a little easier.
Looking Ahead: Preparing for Menopause!
If you’re in late perimenopause, you’re getting closer to menopause—the stage where your periods stop for good. This is a big milestone, but it doesn’t have to be a daunting one. By managing your symptoms now and making personalised changes to your nutrition and fitness routine, you’ll be in a strong position to handle menopause symptoms when they come.