By their 20s and 30s, most women’s monthly cycle will settle into a predictable rhythm. At this time, cycle syncing becomes relatively easy since you know when to schedule work projects, outings with friends, or workouts according to your energy levels and symptoms. But once you hit your late 30s to your early 40s, your period starts becoming erratic, and oddly enough, it feels like you’re back in your teens again.
A study has found that 28.3 percent of women between the ages of 36 and 40 experience irregular periods. More people in this age group also reported symptoms like cramps, fatigue, and breast tenderness than younger participants. Since your late 30s and early 40s marks the start of your perimenopause years, you can expect more physical symptoms and mood changes to manifest. Instead of just going along for the ride though, take charge of your cycle to maintain your quality of life and long-term health amidst all of these changes. Here’s how to navigate your shifting cycle in your 40s to improve your wellbeing.
Unpredictable Periods
One of the main symptoms that you’ll have to deal with is period changes during perimenopause. In your late 30s, your estrogen and progesterone levels start to fluctuate, and this causes your ovaries to release eggs unpredictably. As a result, your cycle may become shorter or significantly longer, and your bleeding can become heavier or lighter than usual. Some women even experience loop cycles, wherein they have heavy bleeding two weeks after a normal cycle. Getting your period every two weeks may seem annoying, but it’s a normal part of the perimenopausal stage. That being said, very heavy bleeding may require medical attention, so consider getting checked to ensure that the bleeding isn’t caused by other issues such as polyps, adenomyosis, fibroids, or endometrial hyperplasia.
Having an unpredictable or irregular period can be inconvenient because it makes it so challenging to plan ahead. Not only will you have to make strategic wardrobe adjustments to prevent leaks, but you may also have second thoughts about planning vacations or life events since there’s always the fear of your period starting at an unfavorable time. To create regulated periods, ask your OB/GYN about medications such as low-dose birth control pills. This can supplement your natural estrogen and progesterone levels to make your periods more predictable, reduce bleeding and cramps, and even stop periods altogether, depending on how you take them. You may also be advised to go on hormone therapy to stabilize your cycle, or prescribed medications like tranexamic acid or ibuprofen to control blood flow and reduce pain.
Mood and Cognitive Changes
Fluctuating hormone levels not only disrupt your period, but it can also cause mood and cognitive changes during perimenopause. It’s why you may find yourself prone to mood swings, irritability, or sudden anger as you enter your 40s. Perimenopause also results in dopamine and serotonin drops, which increases the risk of anxiety, depression, and loss of joy and interest in previously loved activities. On top of constant mood swings and all these feelings, you may also experience memory and focus problems, also known as brain fog. Estrogen stimulates the brain, so when your hormone levels fall, you may find yourself becoming increasingly forgetful, unable to remember names, or you need to rely constantly on reminders and to-do lists.
Memory loss, brain fog, and emotional volatility can be alarming when they happen, but there are ways to reduce cognitive symptoms and feel more emotionally regulated. First, ask your healthcare provider to review your current medications as some medicines, like sedating drugs, can worsen forgetfulness. To restore your hormone levels, ask if you’re a suitable candidate for Menopause Hormone Therapy.
You can also make some lifestyle changes, such as getting more sleep. Deep sleep can help to reset your brain, so limit your screentime before bed and make your sleeping environment more comfortable. To support brain health, add exercise to your daily routine. Choose a workout that you enjoy to relieve stress and boost your mood.
Physical and Body Changes
Perimenopause comes with a host of unwelcome changes which can take a toll on your self-esteem. At this life stage, you may find that your hair has become thinner or finer, again primarily due to a drop in estrogen and progesterone. Reduced estrogen can also affect your scalp health, resulting in a drier scalp and brittle hair. You may also have drier or flaking skin since declining estrogen levels hinder your skin’s ability to retain moisture and produce natural oils.
To restore your hair’s health and volume, consider treatments like low level light therapy to stimulate the hair follicles and promote growth. You may also want to see your dermatologist so they can prescribe topical or oral Minoxidil for hair regrowth. Use sulfate-free shampoos and conditioners, and avoid harsh dyes, tight hair styles, or heat styling to reduce breakage and damage.
For softer, hydrated skin, apply moisturizer within three minutes of showering or washing your face to lock in moisture. You can also try layering your creams or lotions with a serum that contains hyaluronic acid or ceramides for deeper hydration. Boost internal hydration by drinking 1.5 to 2 liters of water per day, and consume hydrating fruits and vegetables like cucumbers, watermelon, and berries.
Perimenopause can alter your cycle, mood, and body, but don’t let these changes affect your way of life. Consult your doctor for treatments and support, and live an active and healthy lifestyle so you can breeze through this midlife rollercoaster ride.