Is Menopause Around the Corner? Here Are Early Signs to Look For
Are you noticing changes in your body or mood that feel... different?
If you’re a woman around age 45, these could be early signs of menopause, a natural phase of life every woman experiences. Subtle changes—like disrupted sleep, unexpected mood swings, or irregular periods—may signal the start. While it’s often a topic we don’t talk about enough, menopause doesn’t have to be overwhelming or mysterious. With the right preparation and support, you can approach this transition with confidence and grace.
Let’s explore the early signs of menopause, why it’s important to prepare, and actionable strategies to support your health during this transformative time.
What Are the Early Signs of Menopause?
Perimenopause, the phase leading up to menopause, can begin as early as your 40s and may last for several years. During this time, hormone levels fluctuate, and you may notice:
- Changes to Your Period: Your cycle might become irregular—every 6-8 weeks instead of monthly—or you might skip a few months entirely. Some women also experience heavier or lighter flow.
- Mood Swings: Feeling more irritable, anxious, or forgetful? These emotional changes can result from shifting hormones.
- Sleep Disruptions: Trouble falling asleep or staying asleep (hello, 3 a.m. wake-ups!) are common symptoms.
- Hot Flashes and Night Sweats: Sudden waves of heat or sweating during the day or night are telltale signs of the menopausal transition.
- Vaginal Dryness: Lower estrogen levels can cause dryness, leading to discomfort, especially during intimacy.
- Brain Fog: Temporary memory lapses or difficulty concentrating can leave you feeling frustrated and distracted.
It’s important to remember that menopause symptoms vary greatly from person to person. While some women may experience mild discomfort, others may find the symptoms disruptive.
Why Preparing for Menopause Matters
Menopause isn’t something that happens overnight—it’s a gradual transition that can take years. Being proactive and informed about this phase of life is essential for maintaining your physical, emotional, and mental health. Here's why preparation is key:
1. Navigate Mood Swings with a Plan
Mood swings, irritability, anxiety, and even feelings of sadness or brain fog can catch you off guard during perimenopause. Hormonal fluctuations impact the brain, particularly serotonin and dopamine levels, which can affect your emotions. Having an action plan—like prioritizing self-care, mindfulness practices, and professional support—can help you feel more in control.
By understanding these changes, you can address them head-on rather than feeling overwhelmed. With the right strategies, menopause can be viewed not as an end, but as a new beginning—a natural and beautiful stage of aging that brings wisdom, strength, and clarity.
2. Stay Ahead of Weight and Metabolic Health Changes
Many women notice weight gain during menopause, particularly around the abdomen. This isn’t just about appearance; it’s a metabolic shift. Lower estrogen levels can lead to:
- Increased fat storage, especially visceral fat (the type linked to higher risks of diabetes and heart disease).
- Slower metabolism: Your body burns fewer calories at rest.
- Insulin resistance: Hormonal shifts can affect blood sugar regulation, increasing the risk of prediabetes and Type 2 diabetes.
At least 50% of women experience weight gain during menopause, on average women gain approximately 1.5kg per year during the perimenopause transition, resulting in an average weight gain of 10kg. (SWAN and Healthy Women Study)
The good news? Starting a weight management plan early can tip the scales in your favor. Focus on:
- Strength Training: Build muscle to maintain metabolism and bone density.
- Protein-Rich Diets: Protein helps preserve muscle and keeps you full longer.
- Consistent Activity: Incorporate daily movement, whether it’s walking, yoga, or strength workouts.
- Mindful Eating: Avoid processed foods and prioritize whole, nutrient-dense meals.
3. Prevent Long-Term Health Risks
Menopause brings unique challenges, but it also provides an opportunity to take charge of your health. Beyond weight management, declining estrogen levels can increase the risk of:
- Bone Loss (Osteoporosis): Bones become more fragile as estrogen declines. Adding calcium, vitamin D, and weight-bearing exercises can help preserve bone health.
- Heart Health Issues: Lower estrogen can lead to higher cholesterol and blood pressure. Regular screenings and lifestyle changes are crucial for prevention.
Beyond lifestyle changes, hormone replacement therapy (HRT) can play a key role in maintaining bone and heart health when used appropriately. Estrogen helps maintain bone density by slowing bone resorption and can reduce the risk of fractures by 34% (JAMA Network). While HRT is not a blanket recommendation for preventing heart disease, evidence suggests it may have a protective effect when initiated early in menopause (before age 60 or within 10 years of menopause onset). HRT is also the mainstay of treatment for hot flashes.
Discuss your risks, benefits, and timing with a trusted healthcare provider to determine if it’s right for you.
Staying Proactive
Menopause is a natural and transformative phase of life, but it doesn’t have to feel unpredictable or overwhelming. By understanding the early signs, making proactive lifestyle adjustments, and tracking changes in your body, you can approach this transition with confidence and grace. Whether it’s managing weight, addressing mood changes, or improving sleep, small steps now can have a big impact on your long-term health and well-being.
Ready to take charge of your menopause journey? Start by downloading our Menopause Symptom Checker to identify any symptoms of perimenopause you might be experiencing. Bring the list to your next visit with your doctor to start planning today.
BONUS: Live Virtual Workshop
Ready to take charge of your menopause journey? Start by joining our live workshop Menopause 101: The 5 Actions You Need to Take for a Smoother Transition on January 26, 2025 at 9:15am PT at FIT4MOM West Seattle.
In this 45 minute session, you will learn:
- What is menopause and when does it begin.
- What changes you may experience in your body.
- What actions you can start taking today to prepare for a healthy menopause transition.
- Q&A and discussion.
Don’t miss this opportunity to learn what to expect and to meet other women with similar experiences. Sign Up Now.
👉 Spots are filling up fast! Click here to register now.
