At Let’s Talk Menopause, we celebrate Perimenopause and Menopause Awareness Months all year long!

Let's Talk Menopause
7 days ago
7 min read

Written by the team at Let's Talk Menopause

Perimenopause and menopause is different for every woman. Some experience multiple, severe symptoms, while others have an easy transition. But one thing is certain: Menopause is more than hot flashes and it doesn’t happen overnight. In addition to possible physical, emotional, and cognitive effects, there are also societal and workplace implications for women during perimenopause and menopause.

Here are the facts:

75M women in the US are in perimenopause, menopause, or postmenopause and approximately 6,000 women enter menopause daily;
Women make up 50 percent of the world’s population and every one of us fortunate to live to midlife will go through menopause, yet 75% of women who seek medical care are left untreated because, alarmingly, less than 10 percent of US physicians are trained to treat menopause;
Perimenopause can last from 4-10 years and presents a wide range of symptoms, including mood swings, joint pain, night sweats, painful sex, and brain fog - to name just a few;
Menopausal women represent 26% of the workforce (27 million women) and research shows that the annual cost of lost time due to inadequate workplace resources, and women leaving the workforce due to inadequate medical care, is $1.8 billion. 1 in 10 women will leave the workforce during the menopausal transition. Workforce support is critical to ensure the health and success of our communities as a whole.

Despite these facts, unfortunately, far too many of us will experience perimenopause and menopause without a comprehensive—or even adequate—understanding of what is happening to our bodies and moods during this transition. We at LTM believe midlife is not a time for a pause or slowdown but it is a stage of empowerment, health optimization, and reinvention.

We also believe that the more you know, the better you feel. So we’re here to provide you with that knowledge.

First, let’s briefly explain the basics of perimenopause and menopause:

Perimenopause is the transition phase leading up to menopause, marked by hormonal fluctuations that can start as early as a woman’s 30s or 40s. It’s often when symptoms such as irregular periods, hot flashes, and sleep changes first start to appear.

Menopause itself is a single point in time, the final menstrual period-defined retrospectively after 12 consecutive months have passed without a menstrual period. Identifying this date can be especially confusing if there is a medical reason someone is not having menstrual cycles (after a hysterectomy, using various contraceptive methods that mask or override cycles, for example). Everything before that milestone is perimenopause, and everything after is postmenopause.

Think of perimenopause as the journey, and menopause as the destination. You remain in menopause for the duration of your life.

What is Perimenopause?

There is a lot of confusion about perimenopause. To help provide clarity, during Perimenpause Awareness month, this September, Let’s Talk Menopause led a national public service campaign to shine a light on perimenopause and break down what this stage of life means and why awareness matters, “The More You Know, The Better You Feel.”

You can watch the campaign video HERE, and visit us at letstalkmenopause.org to learn more.

Perimenopause is more than just an uncomfortable stage, it is a critical period for long-term health and can last from 4 to over 10 years. It typically starts in one's 40s, but some may enter earlier or later. Perimenopause is triggered when estrogen and progesterone levels begin to fluctuate erratically. This is the phase when a woman experiences the majority of symptoms, especially as she gets closer to menopause. Declining estrogen during these years can accelerate bone loss, increase cardiovascular risk, and even affect brain function, including memory and mood. Many women don’t realize that these changes start before menopause itself. That’s why this stage is such an important window for preventive care such as regular screenings and prioritizing bone and heart health. Building strong lifestyle habits can have lasting benefits well into later life.

While perimenopause can feel disruptive, there are many strategies to help women manage symptoms and feel like themselves again. Lifestyle choices form the foundation: consistent movement, high-quality sleep, balanced nutrition with enough protein and calcium, and stress management can all ease the intensity of symptoms.

What is Menopause?

We know that menopause is confusing. No two women have exactly the same experience and few know when menopause even begins. Menopause can arrive naturally, due to surgery, or as a result of medical treatment. It can come on early or late, slowly or abruptly. The menopause transition is not one-size-fits-all.

We talk about women being “in menopause.” Officially, however, menopause is the term for when a woman has not had her period for 12 consecutive months. But this simple definition belies the multi-phased, years-long experience that marks the end of a woman’s reproductive years and the beginning of a new life stage.

As with puberty, women officially reach menopause at different ages, mostly between 45 and 55. A woman has officially reached menopause when she has not had her period for 12 consecutive months. If menstruation stops for several months and then restarts, the countdown to menopause begins again. The average age of menopause is 51 for White women and on average, Black and Latina women enter menopause two years earlier than White and Asian women.

Low estrogen levels after menopause can take a toll on your heart, bones, brain, and urinary/sexual/vaginal health (known as Genitourinary Syndrome of Menopause, or GSM). While many menopausal symptoms eventually dissipate, and often disappear, there can be significant long-term, postmenopause health risks to know about and address. It’s important to understand your particular risks, to make lifestyle changes that may improve your postmenopause health, and to seek proper, individualized treatment for existing symptoms and conditions.

What Are The Symptoms of Perimenopause and Menopause?

Like many things in life, estrogen is one of those wonders you don’t fully appreciate until it’s gone. It impacts nearly every aspect of our health: our heart, bones, skin, brain, joints, mood, the list goes on. Falling—and fluctuating—estrogen levels in perimenopause can trigger a wide array of symptoms.

Perimenopause and menopause symptoms fall into four primary categories: physical, cognitive, mood, urinary/sexual/vaginal (GSM). You may feel some or none of these as you travel through this transition. Whatever your experience, it’s important to learn about the physical and mental health implications.

Everyone’s experience is different, but here are some common symptoms of perimenopause and menopause:

Period Changes (lighter, heavier, shorter, longer, or skipped)
Joint pain and stiffness
Increased anxiety, depression, mood swings, or irritability
Trouble sleeping, sleep disruptions
Fatigue and feeling overwhelmed
Brain fog or trouble finding words
Changes in libido
Vaginal dryness, urinary symptoms
Hot flashes or night sweats (but not always!)
Just not feeling like yourself

These are just a few of the many symptoms of perimenopasue and menopause. Please see a more comprehensive list HERE.

What Can You Do?

Perimenopause and menopause can feel overwhelming, but there are practical steps you can take to feel more in control and comfortable during this transition. This includes the following:

➔ Learn about what’s happening in your body from credible sources;

➔ Track your symptoms and menstrual cycles - keep a simple journal or use an app to note changes in your mood, periods, sleep, and energy. This helps you spot patterns and share accurate info with your healthcare provider.

➔ Download our Symptoms Tracker or use a simple notes app for tracking;

➔ Find healthcare providers who understand menopause - gynecologists, menopause specialists, or informed primary care providers. One way to know if they are educated about menopause is to ensure they are a Menopause Society-certified menopause practitioner;

➔ Bring your symptoms tracker and questions to appointments; Note that all of your concerns may not be addressed in one visit. You may need multiple visits and follow up care to optimize and individualize management.

➔ Prioritize sleep, nutrition, exercise, and stress management;

➔ Learn about treatments, especially if symptoms interfere with your life; and

➔ Seek out support from friends, groups, or online communities.

For many women, hormone therapy and/or non-hormonal medications may provide meaningful relief, but the right choice varies from person to person. Effective, individualized options exist, and talking openly with a healthcare provider is the first step to finding what works best.

Remember: Perimenopause and Menopause are periods of natural transition, not diseases. With knowledge and support, you can navigate it with confidence and care. You don’t have to figure this out alone. Please talk to a menopause-informed healthcare provider to seek individualized care.

You Deserve Support!

Perimenopause/menopause isn’t just physical—it affects your identity, relationships, work, and mental health. Your symptoms may be significantly impacting your quality of life. You deserve to be heard and to be given options for management. You’re navigating a huge life change, often at a time with many other life stressors that can further complicate this transition.

There are options. You don’t have to “just deal with it.” In addition to finding a menopause-informed provider from The Menopause Society, you can also find more support and resources by:

Visiting our website and signing up for our newsletter
Watching our Menopause Talks
Listening to our podcast Hello Menopause!
Following us on Instagram

Perimenopause and menopause can feel disorienting, but you are not alone. 75M women in the US are in perimenopause, menopause, or postmenopause and approximately 6,000 women enter menopause daily. You are changing—and we’re here for you every step of the way.

Remember, the more you know, the better you feel.

About Let's Talk Menopause

Let's Talk Menopause (LTM) is a national nonprofit committed to transforming the conversation around menopause through education, advocacy, and storytelling so women get the information they need and the healthcare they deserve.

Let’s Talk Menopause seeks to empower women to navigate all stages of perimenopause and menopause; educate women so these topics are no longer taboo; remove the stigma from menopause; demystify this stage of life; advocate for the medical community and in the workplace to invest in care for women in perimenopause and menopause; and connect women to find community and support throughout this phase of their lives.

LTM’s vision for the future is to ensure that all midlife women have access to user-friendly resources and free programming, multi-lingual symptom guides, and access to certified and trained clinicians, regardless of their socio-economic backgrounds.

Through national campaigns, media advocacy, and community events, Let’s Talk Menopause brings menopause into the public conversation. LTM works with healthcare professionals, storytellers, and policymakers to normalize the menopause experience and push for better education and care.