It's said that you've entered menopause when you've gone 12 months without menstruating... but what happens before that?
Technically, perimenopause is the period of time that elapses from when your ovaries produce the necessary hormones for menstrual cycles to when they no longer do, and your hormonal profile changes.
I'm afraid we are all a bit mistaken... perimenopause doesn't last a few months, and in many cases, it's not even a few years... a perimenopause lasting between 2 and 9 years is considered normal (with 7-8 years being the most common)... Welcome to the hormonal roller coaster that comes with stopping menstruation.
What are those consequences?
Every body is different, and we won't tire of saying that each person experiences their perimenopause and menopause differently. During this period, it is very normal to experience very marked fluctuations in estrogen and progesterone levels (those last "tugs" your ovaries give before "retiring")... I'm afraid it's not a gradual decline, but rather peaks and valleys of different hormone levels. As a consequence of this fluctuating hormonal imbalance, you can experience anything from very intense premenstrual syndrome to discomfort typical of menopause... and anything in between.
Excess of estrogen: basically an exaggerated premenstrual syndrome... abundant flow, painful periods, migraines, breast tension, menstrual pain, mood swings...
Estrogen deficiency: joint pain, increased appetite, hair loss, dryness of the skin and mucous membranes, insomnia...
What can you do to minimize this loss of estrogen?
Each person experiences menopause differently, each body is different... just like you lived your first years of menstruation differently from your friends, your pregnancies (if you had them) or your postpartum periods... each one is different. But even with that in mind, there are many things that can be done so that perimenopause doesn't affect terribly your quality of life.
Physical exercise ALWAYS helps, don't let it pass, you just have to find a sport you like.
When you experience intense premenstrual syndrome, it's often indicative of an excess of estrogen. In such cases, there are many supplements that can help, primarily focused on controlling and alleviating premenstrual symptoms (Vitex, NAC, turmeric...)
Other times, you may feel "off" and experience new symptoms like dry skin, hot flashes, insomnia... in this case, you'll need specific menopause supplements.
In any case, exercise, eat well, and remember that this too shall pass. Your body will eventually adjust to this new hormonal profile and regulate itself.
Do you find yourself more affected by a lack of estrogen or an excess? Personally, I often have cycles where I'm affected by excess estrogen; I notice a much more bothersome premenstrual syndrome than I did a few years ago.