By Dr. Mamta Pattnayak, Additional Director – Obs & Gynae, FMRI Gurgaon
Many women in their late 30s or 40s begin to notice changes in their menstrual cycle, mood, and overall well-being. Periods may become irregular, hot flashes may suddenly appear, or sleep feels harder to come by. If this sounds familiar, you may be experiencing perimenopause—the natural transition period before menopause.
It’s important to remember that perimenopause is not a disease. It’s a normal stage in every woman’s life. Understanding it can help you cope better, stay healthy, and embrace this transition with confidence.
What is Perimenopause?
Perimenopause simply means “around menopause.” It is the time when your body gradually starts to produce less estrogen and progesterone—the key female hormones.
- It usually begins in your 40s, but some women may notice changes in their late 30s.
- Perimenopause can last 4–8 years before your periods stop completely.
- Menopause is officially declared only when you have gone 12 months without a period.
So, perimenopause is the body’s way of preparing for menopause.
Common Symptoms of Perimenopause
The symptoms vary for every woman—some may experience only a few changes, while others may notice many.
🔹 Irregular periods – cycles may become shorter, longer, heavier, or lighter.
🔹 Hot flashes and night sweats – sudden feelings of heat, sweating, or flushed skin.
🔹 Mood changes – irritability, anxiety, or even mild depression.
🔹 Sleep problems – difficulty falling or staying asleep.
🔹 Vaginal dryness – leading to discomfort or pain during intercourse.
🔹 Brain fog – trouble concentrating or forgetfulness.
🔹 Weight changes – especially around the abdomen.
🔹 Reduced fertility – though pregnancy is still possible until menopause.
Why Does Perimenopause Happen?
The main reason is hormonal fluctuation.
- Estrogen and progesterone levels begin to rise and fall unevenly.
- These hormones affect not just the uterus but also the brain, bones, skin, heart, and emotions.
- That’s why the symptoms are so wide-ranging—from physical to emotional.
How Long Does Perimenopause Last?
On average, perimenopause lasts 4–8 years.
- For some women, it is short and barely noticeable.
- For others, it may feel like a long, uncomfortable transition.
Once you have not had a period for 12 months in a row, you have officially entered menopause.
When to See a Doctor
While perimenopause is natural, some symptoms need medical attention. Consult a gynaecologist if you experience:
Very heavy or prolonged bleeding
Periods suddenly coming very close together (every 2 weeks)
Severe mood swings, anxiety, or depression
Unexplained weight loss
Persistent pelvic pain or unusual vaginal discharge
Early medical evaluation can rule out other conditions such as thyroid imbalance, fibroids, or endometrial problems.
Managing Perimenopause Symptoms
The good news is that many symptoms can be managed with the right approach.
✅ Lifestyle Changes
- Eat a balanced diet rich in fruits, vegetables, calcium, and protein.
- Exercise regularly—walking, yoga, or strength training improves mood, bone health, and weight.
- Quit smoking and limit alcohol, as they can worsen hot flashes and affect heart health.
- Practice stress relief through meditation, deep breathing, or mindfulness.
✅ Home Remedies
- Herbal teas like chamomile for better sleep.
- Warm baths before bedtime to relax.
- Water-based lubricants for vaginal dryness.
✅ Medical Support
- Hormone therapy (HRT) may be suggested in select cases for severe symptoms.
- Non-hormonal medicines can also help with mood or sleep.
- Regular check-ups to monitor bone health, heart health, and overall well-being.
Emotional & Social Aspects
Perimenopause can sometimes feel isolating, but remember—you are not alone. Millions of women go through this stage. Talking openly with your family, partner, or doctor can help ease the stress. Support groups and counseling are also beneficial.
This stage is also an opportunity to reconnect with your body, prioritize self-care, and prepare for the next phase of life with strength and positivity.
Perimenopause is a natural transition, not a medical problem. By recognizing the signs early, making healthy lifestyle changes, and consulting your doctor when needed, you can navigate this stage smoothly.
💬 If you’re experiencing symptoms that affect your quality of life, don’t ignore them. Help is available. Let’s embrace this journey together—with awareness, care, and confidence.
👩⚕️ Dr. Mamta Pattnayak
Additional Director – Obstetrics & Gynaecology
Fortis Memorial Research Institute, Gurgaon
Dr. Mamta Pattnayak is working as a Additional Director in Gynae and Obstetrics Dept. in Fortis Hospital, Gurgaon. Dr. Mamta Pattnayak is an MBBS graduate from S.C.B. Medical College, Cuttack and completed her MD (Obstetrics & Gynaecology) from Sambalpur University in 2003. With a rich experience of over years to her credit, Dr. Mamta has undergone training on advance lap Gynae by Ethicon. Done hand’s on Colposcopy course by RCOG. She is certified as a mentor in RCOG training course in Max Hospital Saket. Dr. Mamta has been associated with several organizations like Moolchand Hospital, New Delhi besides others. Her last assignment was at Max Super Specialty Hospital, Saket, New Delhi. Recently she has also started her private clinic at: Mother’s Touch HealthCare Centre: 395P, Sector 39 Rd, opposite to Medanta Hospital, near Gurudwara, Sector 39, Gurugram, Haryana 122004
