Life may seem normal, going on as usual and then the next moment your sleep has become unpredictable, your focus seems to wander, and your internal thermostat is out of whack. Could this be the start of perimenopause?
Commonly experienced in your 40s, but perimenopause can start as early as your mid 30s and marks the start of menstrual cycle changes and menopause related symptoms.1 Most women will reach menopause between ages 45 and 55, with the average age being 51.1 This is a significant time in a woman’s life, and you don’t have to wait until your final period to start understanding the changes or exploring support.
What Are the 3 Stages of Menopause?
- Perimenopause The 2–10-year timeframe that begins with start of menstrual cycle changes and other menopause related symptoms through until menopause.1,2
- Menopause The final menstrual period, going 12 consecutive months without a period and marking the permanent end of menstruation and fertility.1,2
- Post Menopause The time of life after menopause until end of life.1,2
What Are the Symptoms of Menopause? More Than Hot Flashes
There are 34 recognized symptoms of the menopause transition, but hot flashes and night sweats (also known as vasomotor symptoms) are the most well-known and often the most problematic.3 They affect up to 80% of women during menopause.3 While addressing a singular, challenging symptom is important, it’s essential to look at the whole picture of this life stage. Up to 95% of women report experiencing multiple menopause symptoms that impact physical, mental, and emotional wellbeing.2,3 Sleep disruption, brain fog, mood changes, anxiety, joint aches, headaches, and changing periods can all be part of the experience.3
Nearly one in two women surveyed felt unprepared for menopause.2 This really highlights the importance of educating yourself on the signs and symptoms of menopause, and how to differentiate them from other causes – as not every change should be automatically connected to menopause. Knowledge and self-advocacy can help you make the right decisions for your health and the care you need.
Start With the Foundations: Stress, Nourishment, and Sleep
Perimenopause has many ups and downs both in life, work, and the hormonal changes taking place in your body. This is when estrogen and progesterone start to decline slowly but stress can often remain high resulting in disrupted sleep, chronic stress, and difficulty managing the daily demands of life.3,4 It can feel like you don’t know what’s happening to your body or what’s causing it (and why). Keeping track of symptoms can help identify patterns and provide insight into what areas of your daily life need more attention to support your overall well being.
5 Everyday Habits to Build On During Perimenopause
Make room for a daily reset
Stress support can be as simple as a 5-minute stretch break during the day, a lunch hour walk outside or jotting a few reflections in a journal at the end of the day. Allow yourself the space and time to give your nervous system a rest. Choose something you enjoy and can return to regularly.
Protect your wind-down time
Sleep can be hard to come by when you are having night sweats or feeling overly stressed out. Creating a bedtime routine, keeping lighting low, and your bedroom cool can all help promote restful sleep.
Make protein the priority
Protein is essential for more than just muscle, it helps all tissues repair and is needed for neurotransmitters to help with healthy mood. Including it as part of balanced meals and snacks can support fullness and steadier energy throughout the day.
Train for strength and flexibility
Maintaining muscle and bone mass through weight/resistance training, yoga, and aerobic activity help improve long term independence and a healthy body weight.
Become curious about your patterns
Journalling symptoms and everyday habits like caffeine and alcohol consumption, sleep patterns, and mood can provide useful information for your healthcare practitioner.
When to See a Healthcare Practitioner About Menopause Symptoms
If symptoms are interrupting your day—or your night on a regular basis it’s time to chat with a professional. Their effects can impact everything from sleep & energy to your confidence, ability to work and your relationships.
They can help you find the best support and provide the full range of options, including hormone replacement therapy (HRT). You don’t need to suffer in silence and deserve to get the support you need to manage your symptoms.
Where Jamieson 100% Complete Menopause Multi Fits In
Daily nutritional support and menopause-focused ingredients can provide the natural support needed while going through this stage of life. Jamieson 100% Complete Menopause Multi is a one-per-day multivitamin formulated for women experiencing menopause. It combines vitamins and minerals for your daily needs like healthy energy production with herbals like black cohosh and chaste tree berry, to help relieve menopause symptoms, including hot flushes.5
Perimenopause and Menopause FAQs
Can menopause-related changes begin before my periods stop?
Yes. Symptoms can start during Perimenopause and as early as your mid 30s. Changes in sleep, mood, menstrual patterns, and temperature regulation can happen during this time.
What are the first signs of perimenopause?
Menstrual cycle changes, heavy bleeding, hot flashes, sleep issues, mental and cognitive changes like brain fog and mood fluctuations, fatigue and weight gain.
How long does perimenopause last?
It can range from 2-10 years before menstruation ends permanently.
What’s the difference between perimenopause and menopause?
Perimenopause is the entire time leading up to the year that menstruation ends, known as menopause. Symptoms can vary greatly and be similar between perimenopause and menopause.
How is Jamieson 100% Complete Menopause Multi different from a regular multivitamin?
It combines daily vitamins and minerals with black cohosh and chaste tree berry for menopause-focused support and symptom management.
How do I take it, and how long should I allow for benefits?
Take one caplet daily with a meal, a few hours before or after other medications or natural health products. Use for at least three months to see beneficial effects.
Can I take Jamieson 100% Complete Menopause Multi if I am on medications like hormone replacement therapy?
Discuss with your healthcare practitioner if you take blood thinners or hormone-containing medications, including hormone replacement therapy.
The Bottom Line: Your Next Chapter, With Support That Fits
There is no single menopause experience—and no one-size-fits-all plan. The difference between someone who struggles through menopause versus someone who walks through it confidently comes down to combining lifestyle supports including balanced nutrition, strength building movement, stress management, with the appropriate supplements that work for you. Be informed, be empowered and talk to your healthcare practitioner to step into this next chapter with confidence.
- Balanced nutrition
- Strength building movement
- Stress management
- The appropriate supplements that work for you
- Talk to your healthcare practitioner
Consult a healthcare practitioner before adding a new supplement to your wellness routine. Always read and follow label directions.
