Changing cycles, restless nights, mood swings… Often from your forties, the body starts preparing for menopause. First comes perimenopause, then menopause itself. Understanding these two stages helps you live them better.
What is perimenopause?
It is the transition period before menopause, meaning the permanent end of periods, which happens on average around the age of 51. It usually lasts 4 to 8 years.
During these years, the ovaries produce their hormones more irregularly. These fluctuations explain most of the changes you may feel.
The most common signs
Periods closer together, further apart, heavier or irregular.
Hot flushes and night sweats.
Lighter nights, frequent waking.
Irritability, stronger emotions, tiredness.
Drier skin, finer hair.
The body changes, especially around the belly.
Every woman experiences this period differently: some barely notice anything, others are very bothered day to day. Both are normal.
And menopause — what changes?
We speak of menopause when periods have stopped for 12 months in a row. It most often occurs around 50-51. The ovaries then produce almost no more oestrogen, and a new stage begins: post-menopause.
Some signs of perimenopause may continue for a while, such as hot flushes or lighter sleep, and then often ease over the years. Other changes settle in more quietly:
Intimate dryness and discomfort, more common after menopause.
Thinner, drier and less firm.
Bone mass decreases faster in the first years.
The natural protection linked to oestrogen decreases.
Fat tends to settle more around the belly.
5 habits to take care of yourself
1. Move regularly
Walking, strength training, yoga, dancing: muscles and bones especially need to be worked during this period. Ideally: 30 minutes a day, plus strength training twice a week.
2. Watch your plate
- Protein at every meal: eggs, fish, pulses, yoghurt.
- Calcium: dairy products, calcium-rich mineral water, almonds.
- Plenty of vegetables and fibre.
- Fewer fast sugars and ultra-processed foods.
3. Protect your sleep
A cool bedroom, light nightwear, cotton sheets, and screens off an hour before bed.
4. Look after your emotional balance
Breathing exercises, walks in the fresh air, outings with friends, time just for yourself: making time for you is not a luxury, it's a necessity.
5. Limit alcohol and caffeine
They can intensify hot flushes and disturb sleep, especially later in the day.
After menopause: 3 extra reflexes
Think about your bones
Calcium and vitamin D become even more important. Weight-bearing activities such as walking, climbing stairs or strength training also help maintain the skeleton.
Take care of your heart
Move every day, limit salt, sugar and tobacco, and have your blood pressure and cholesterol checked.
Keep up regular medical check-ups
A check-up with your GP or gynaecologist helps you take stock: mammogram, smear test and, if needed, a bone density scan. There are also treatments, hormonal or not, to be discussed case by case with a healthcare professional.
To learn more, also read our article Hormonal balance: well-being and figure, naturally.
Find out more
Cure Équilibre Hormonal
Shatavari, a plant from the Ayurvedic tradition for women, combined with maca, rhodiola, ashwagandha, magnesium and vitamins B, D3 and E. Vitamin D contributes to the maintenance of normal muscle function; vitamin E contributes to the protection of cells from oxidative stress.
Discover the cureWhen to see a doctor? Talk to your GP or gynaecologist if symptoms bother you day to day, if you have very heavy periods, bleeding between periods, or bleeding after a year without periods. A professional can also suggest solutions suited to your situation.
Your questions
At what age does perimenopause start?
Most often between 40 and 50, sometimes a little earlier. There is no fixed age: every woman has her own rhythm.
How do I know if I'm in menopause?
Menopause is considered established after 12 consecutive months without periods. Your doctor can confirm this and review things with you.
Can I still get pregnant during perimenopause?
Yes. As long as your periods haven't stopped for a year, pregnancy is still possible. Talk to your doctor about contraception.
How long do hot flushes last?
It varies a lot from woman to woman: from a few months to several years. They often decrease after menopause, and a healthy lifestyle helps you cope with them better.
Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose. Not recommended for pregnant or breastfeeding women. If you are taking medication or hormonal treatment, ask a healthcare professional for advice. This article is for information only and does not replace the advice of a healthcare professional.