What’s the role of training during perimenopause?

Perimenopause refers to the transitional phase that precedes menopause, during which a woman’s body undergoes hormonal and biological changes that eventually culminate in the cessation of menstruation and the end of reproductive function. It typically begins several years before menopause, which is the point when a woman has not had a menstrual period for 12 consecutive months.

During perimenopause, hormone levels—especially estrogen and progesterone—fluctuate irregularly, causing a variety of symptoms such as:

Irregular Menstrual Cycles

Periods may become irregular in terms of frequency, duration, and flow.

Hot Flashes

Focus on a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Incorporate foods rich in calcium and vitamin D to support bone health. Limit processed foods, sugar, and caffeine, which can exacerbate symptoms like mood swings and hot flashes.

Mood Changes

Hormonal fluctuations can contribute to mood changes such as irritability, anxiety, or depression.

Sleep Disturbances

Difficulty falling asleep or staying asleep, often due to hot flashes or other symptoms.

Vaginal Dryness

The drop in estrogen levels can lead to thinning and dryness of vaginal tissues, causing discomfort during intercourse.

Changes in Libido

Some women may experience changes in sexual desire or arousal.

Perimenopause generally lasts several years, with an average duration of around 4 years, but it can vary widely from person to person. It marks the natural transition from reproductive years to menopause and is a normal part of aging for women. However, the symptoms experienced during perimenopause can vary greatly in severity and impact from one woman to another.