Where are you on your Menopause Journey?
Use the Everee Women™ symptom tracker to navigate your journey.
Written by: Victoria Biddick, NZ Associate Registered Nutritionist
Introduction
Menopause is a journey moving through the stages of perimenopause, menopause and post- menopause.
How do I know where I am on my Menopause Journey?
The way to determine where you are on your menopause journey is by tracking menstrual cycle patterns and symptoms. Age is also a factor, and most women will become naturally menopausal between the ages of 45 and 55 years (1). The symptoms of menopause are experienced in the perimenopause stage 2-10 years before the last menstrual period. Symptoms are caused by fluctuations in the sex hormones oestrogen, progesterone and testosterone.
Around 80% of women will experience symptoms during perimenopause and they are likely to change as you move from the early to the advanced stages. Twelve months after your last menstrual period (menopause) you become post-menopausal, your sex hormones will return to pre-puberty levels and symptoms will subside (1).
What changes will I experience in my menstrual cycle during Perimenopause?
If you notice irregular periods or changes in flow, this can be an indicator that menopause is underway (1). Changes in menstrual cycle patterns are experienced by women not on birth control. In early perimenopause you may experience irregular or changeable cycles with at least a 7-day variation between each period. In the later stage of perimenopause, the menstrual cycle is longer than 60 days, with two or more missed periods until menopause is complete (2). It can be useful to track your menstrual cycle with a journal, using your fitness app or one of the menstrual cycle apps available.
One of our favourite apps is Balance by Newson Health which you can use for free or pay extra for Balance+. When tracking your menstrual cycle, useful information to log can include start date, duration, flow heaviness and any mid-cycle spotting. If you experience heavy or more frequent periods or are concerned by any changes in your menstrual cycle, you should visit your GP.
What are the other symptoms of Perimenopause?
Alongside changes in menstrual cycle, most women will experience a range of symptoms and body changes (3). Looking at the list of symptoms can be overwhelming, but it’s important to note you won’t have all of these. Each woman is unique and so is her menopause journey. Symptoms may also come and go due to fluctuating hormone levels, and this can create a feeling of uncertainty about what to do to manage or cope with the situation.
The list below shows some of the more common symptoms:
- Hot flushes and night sweats
- Brain fog, lack of concentration, memory issues
- Mood changes – depression, anxiety, panic attacks, anger, rage
- Tiredness and fatigue
- Insomnia and sleep issues
- Joint pain, onset osteoarthritis
- Muscle aches, loss of muscle (sarcopenia.)
- Headaches, migraines
- Eyesight changes, dry eyes
- Weight gain, redistribution of weight to trunk and waist
- IBS, bloating, constipation
- Vaginal dryness, pain during sex
- Loss of libido
- Recurrent UTI’s, overactive bladder, incontinence
- Breast pain
- Dry skin, acne, itching crawling skin
- Racing heart, palpitations
As with your menstrual cycle, it can be useful to track perimenopause symptoms. To assist you with this we have created a downloadable symptom tracker. This information can help you identify any patterns or triggers to symptoms and be a useful reference if you are planning on a visit to your GP.
Are Menopause testing kits any good?
You may have seen menopause testing kits available online and through alternative health practitioners. These tests collect urine, blood, and saliva to measure levels of Follicle Secreting Hormone (FSH) and sometimes Estradiol (a form of oestrogen) and luteinising hormone (LH) too. Due to the fluctuating nature of hormones during perimenopause, these tests are not conclusive or recommended. Tests that measure these hormones are not used by medical professionals in the assessment of menopause (1).
I think I’m in Perimenopause, what do I do next?
We highly recommend a visit to your GP for a midlife check-up. This is an opportunity to talk about menopause symptoms, body changes and if HRT or other treatments might be suitable for you. It’s also good to check to make sure that the symptoms you are experiencing aren’t something else. Christchurch based GP Dr Sarah Marr, recommends booking a double appointment to allow plenty of time for a general check-up and to discuss and explore options that could support your symptoms.
There are also different natural remedies (your daily dose of Everee Women™ #3 Perimenopause Support is a great natural ally!) and lifestyle changes you can make to support your menopause journey.
We will explore this further in our weekly Women’s Wisdom blog and provide practical tips to support your health and wellbeing.
- Australasian Menopause Society(2020). What is menopause? Australasian Menopause Society. https://www.menopause.org.au/images/infosheets/AMS_What_is_menopause.pdf
- Harlow, S. D., Gass, M., Hall, J. E., Lobo, R., Maki, P., Rebar, R. W., Sherman, S., Sluss, P. M., de Villiers, T. J., & STRAW + 10 Collaborative Group (2012). Executive summary of the Stages of Reproductive Aging Workshop + 10: addressing the unfinished agenda of staging reproductive aging. The Journal of clinical endocrinology and metabolism, 97(4), 1159–1168. https://doi.org/10.1210/jc.2011-3362
- Australasian Menopause Society(2024).Menopause what are the symptoms.https://www.menopause.org.au/images/factsheets/Menopause_What_are_the_symptoms.pdf
