The menopausal transition most often begins between ages 45 and 55. It usually lasts about seven years but can be as long as 14 years. The duration can depend on lifestyle factors such as smoking, age it begins, and race and ethnicity. A woman's body is defined to reach menopause after 12 consecutive months without having a period. But before menopause, the levels of estrogen and progesterone, two hormones made by the ovaries, begin gradually decreasing during the perimenopause period, which can last for years.

Menopause is a natural biological process. But the physical symptoms, such as hot flashes, and emotional symptoms of menopause may disrupt your sleep, lower your energy or affect emotional health. Doctor Rozina Ali, one of the best female plastic surgeons in UK, philosophy of beauty states that feeling content and confident in your own skin is the ultimate luxury. Therefore, in order to help women everywhere meet menopause well prepared, Dr Ali provided us with some valuable and practical guidelines on how to prepare for menopause.

Know your symptoms

The approach to menopausal transition is on average ‘announced’ four years ahead. But the perimenopause it's different for every woman, which is why some women may experience it only for a few months, while others will live with it for 10 years.

Menopause is when you haven’t got a period in 12 months, but the symptoms of perimenopause are more diverse:

Mood swings
Breast tenderness
Fatigue
Lower sex drive (or pain with sex)
Vaginal dryness
Sleeplessness
Worsening premenstrual syndrome (PMS)
Hot flushes
Night sweats
Irregular periods
Itchy/crawly/dry skin
Vaginal dryness
Migraines
Weight gain

But don’t despair. There are plenty of people who cruise through this transition with no problems whatsoever.

Mind your diet

It is well known that you can’t stop nature from taking its course. However, there are some changes you can make to your diet and lifestyle to help you feel your best through perimenopause and beyond.

Firstly, as you age, your risk of osteoporosis, or brittle bones, increases. To meet your increased calcium needs, include more dairy foods in your diet. You may have a milk smoothie in the morning, cheese and crackers for snacks, or even yoghurt. Calcium, vitamin D, and magnesium supplements can help reduce your risk for osteoporosis and improve energy levels and sleep.

Secondly, a diet rich in fruits and vegetables can help prevent a number of menopause symptoms. Fruits and veggies are low in calories and can help you feel full, so they’re great for weight loss and weight maintenance. They may also help prevent a number of diseases, including heart disease - heart disease risk tends to increase after menopause - and may also prevent bone loss.

Finally, now's a good time to embrace exercise if you haven’t done it before. Regular exercise will not only keep your weight under control but also your stress level. It can contribute to better sleep, less depression, stronger bones and greater muscle mass (which helps burn more calories).

Consider Hormone replacement therapy

If menopause symptoms are getting you down, medications can help. Hormone therapy can help relieve some symptoms of perimenopause. In general, healthcare providers recommend that people who opt to use hormone therapy start it within 10 years of beginning menopause symptoms.

Always consult with your healthcare provider to make sure you understand the risks and benefits of hormone therapy as a treatment for adverse perimenopause symptoms.

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