Okay Ladies! Let’s talk Perimenopause and Menopause

Perimenopause and Menopause are nothing to be ashamed of! We all go through it at some point and our bodies deserve all the love and care during this time. So let’s break it down and get to the bottom of how to best navigate Perimenopause and prepare yourself for Menopause.

Approaching the big change can be a challenging time for many women and understandably, a time to nurture our bodies and understand how we can best take care of ourselves throughout this transition. It’s a natural process as our bodies prepare for this phase and being armed with knowledge around what to expect can help to alleviate the overwhelm that many women feel.

12WBT Free Sample


The Perimenopause phase is the period of time from when you begin to experience menopausal symptoms, right through to when you reach Menopause. This can range from 10 months to four plus years in duration.

During this time your period can start to change and the symptoms of Menopause that many women will notice can last for months, with some women having years/decades of this stage to work through before the point where their period has stopped for 12 months.

At this point, the ovaries cease to make Oestrogen and are not producing eggs.

Symptoms typically start from the age of 45, but for some women this is much earlier. If you’ve noticed irregularity to your periods, such as heavier or lighter bleeding, missing a period or your regular cycle dates are out of their ordinary routine, your GP or medical professional should be able to assess your symptoms and diagnose if you are Perimenopausal.

If you choose to seek treatment after your symptoms begin, keeping a log of all your symptoms, menstrual patterns and how these changes are affecting you can be very useful information for your GP in guiding them to a diagnosis. A blood test is not always required as a diagnosis is generally based on the symptoms.

If however, you do not have periods due to a health condition or the type of contraception method you’re using, you might like to consider speaking to your GP about a blood test to examine your hormone levels. Due to the fluctuations in hormones during Perimenopause, symptoms tend to lean more towards the conclusion.


Typical Symptoms

Period changes

Night sweats


Brain fog


Hot flushes

Lack Of Intimate Interest

Joint pains

Skin & Hair


Urinary & Vaginal Symptoms


General Symptoms


Dry eyes

Mouth problems



How To Take Care of Yourself

Eating Right

A wholesome approach to food that’s inclusive of plenty of nutrients can assist with many symptoms while protecting bone health.

Regular Exercise  

Frequent sessions of exercise each week has a host of health benefits across the board. Now more than ever, keeping your bones, muscles and joints strong and stable is important for optimum wellbeing.

Spend time outside and soak up some sunshine for Vitamin D!

Limit Alcohol & Avoid Smoking

Alcohol can affect your experience with hot flushes and interfere with a consistent sleeping pattern. If you’re already smoking, aim to reduce this or even cut it out altogether.


Taking time out to look after yourself with relaxation is important to decrease your stress levels and boost your overall mood. Doing things that you enjoy the most, while aiming for it to be a soft paced experience is perfect.

Therapy & Treatments

Some women find that engaging in some form of therapy beneficial while processing the emotional and physical changes that this time presents. There are many forms of therapy and working with the right type to suit what aligns with you can help to strengthen how you feel.

If you need medical or alternative treatments, speak to your health care professional for their expert guidance.


After 12 months without a period, women enter menopause and will most likely continue to experience symptoms.

Please speak to your medical professional to help work through this normal process and connect to other women that may be able to help, while offering support too.


For more information on Perimenopause or Menopause it’s advised that you speak to a medical professional or your local GP. For more information on 12WBT and our Lifestyle Program, head to

Louise McDonald, Cert III & Cert IV Fitness
Louise has been a Trainer and Wellness Coach for almost 20 years and is one of our experienced Support Crew members in Fitness, as our Lean and Strong Captain! Louise has worked passionately with all levels of fitness over the years across both Australia and the UK, where she has specialised in competition training with athletes for the last decade. She has worked closely with top level competitors and even our own 12WBT peeps to bring home a National Trophy! She lives, breathes, eats and sleeps weight training and is super passionate about teaching others how to reach their full potential.

    You may also like

    Leave a reply

    Your email address will not be published. Required fields are marked *

    More in Community