What You Need to Know About Perimenopause and Menopause
Learn how to recognize symptoms, explore treatment options, and find certified care providers to support your health during this important life transition.
Menopause is a natural, biological transition that marks the end of a woman’s reproductive years, typically occurring between ages 45 and 55. It is officially diagnosed after 12 consecutive months without a menstrual period. However, the journey often begins years earlier during perimenopause, when hormone levels begin to fluctuate. This can lead to a range of physical and emotional symptoms, such as:
- Irregular periods
- Hot flashes or night sweats
- Mood swings or increased anxiety
- Sleep disturbances or insomnia
- Vaginal dryness or discomfort during sex
- Decreased libido
- Brain fog or memory lapses
- Fatigue
- Weight gain, especially around the abdomen
- Joint or muscle ache
- Worse PMS (premenstrual syndrome) symptoms
Recognizing these signs early can help you take control of your health and improve your quality of life. Drs. Bayo Curry Winchell and Kathleen Green brought actionable tips to the AFT and Share My Lesson members on how to best manage menopause. They recommend:
- Tracking symptoms: Use a journal or app to note changes in mood, sleep and menstrual cycles. This data can help you and your provider make informed decisions about a potential diagnosis and applicable treatment.
- Prioritize nutrition: Eat a balanced diet rich in calcium, vitamin D, fiber, and lean protein to support bone health and manage weight gain.
- Stay active: Engage in regular physical activity such as walking, yoga or strength training to ease joint pain, improve sleep and support mood.
- Sleep smart: Create a bedtime routine and avoid caffeine or screens before bed to combat insomnia and night sweats.
- Explore treatment options: Hormone replacement therapy, non-hormonal medications and holistic treatments like acupuncture or herbal supplements may help. Birth control is considered HRT for women still getting periods and helps with worsening PMS symptoms; skipping periods dramatically improves symptoms. Low-dose birth control is safe for most women until age 55. Always consult a healthcare provider before starting new therapies.
- Mental health matters: Don’t ignore emotional shifts. Counseling, mindfulness and stress management techniques can provide relief.
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Finding Menopause-Certified Providers
Working with a provider knowledgeable in midlife women's health ensures you receive evidence-based care. Look for menopause-certified practitioners through:
- The North American Menopause Society (NAMS): Use its Menopause Practitioner Finder at www.menopause.org.
- MyMenopauseRx: A telehealth platform offering access to NAMS-certified clinicians.
- Maven Clinic: Dr. Green is board-certified in obstetrics and gynecology and works at Maven Clinic, the world’s largest virtual clinic for women’s and family health. Maven has structured its menopause and ongoing care solution to address the unmet reproductive health needs of those entering or experiencing their post-reproductive stage of life, based on guidelines set by the American College of Obstetricians and Gynecologists, World Health Organization and NAMS.
- Local women’s health clinics: Ask if any providers have NAMS certification or specialized training in menopause care.
Menopause is a major life transition—but with the right tools, support and knowledge, it can be a time of empowerment, growth and renewed vitality. For more information, please watch this town hall available on demand: Vital Lessons: A Town Hall on Perimenopause, Menopause and What You Need to Know.
A Town Hall on Perimenopause, Menopause and What You Need to Know
Watch on demand: Learn how to navigate perimenopause and menopause with expert advice, practical tips, and support for every stage of the journey.
Vital Lessons: Health Chats with Dr. Vin Gupta
Join Dr. Vin Gupta—pulmonologist, public health expert, and professor—for a yearlong series offering expert-led webinars, blogs, resources, and Q&A sessions on pressing health issues to help AFT members and communities stay informed and healthy. Access all on-demand town halls and register for the next one.
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Dr. Vin Gupta, MD, MPA, is a public health physician, professor, and health policy expert. As a Harvard-trained lung specialist, Vin has spent the past 15 years working worldwide to improve public health for organizations including the US Centers for Disease Control, the Institute for Health... See More
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