What are perimenopause and menopause?
Perimenopause is the time leading up to menopause, often starting in your 40s (sometimes earlier), when hormone levels begin to fluctuate and symptoms may appear.
Menopause is defined as the point at which you haven’t had a period for 12 months. The average age is around 51, but it can happen earlier or later.
Post-menopause is the stage after menopause, when symptoms may continue or change.
It’s important to remember that menopause is a natural part of life – not a disease or a failure. Every person’s experience is unique.
Symptoms: the real (and varied) experience
Perimenopause and menopause can bring a wide range of symptoms, which vary for everyone. Common symptoms include:
- Hot flushes and night sweats
- Sleep disturbances
- Brain fog and memory changes
- Mood swings, anxiety or low mood
- Joint and muscle aches
- Changes in periods (irregularity, heavier or lighter bleeding)
- Vaginal dryness or discomfort
- Urinary changes
Some people may also notice increased sensory sensitivities, changes in libido, or symptoms such as ringing in the ears or formication (a crawling sensation on the skin). Not everyone will experience all of these, and their intensity can vary widely.
Types of menopause
- Natural menopause: the typical, gradual process as the ovaries slow down hormone production.
- Premature or early menopause: when menopause occurs before age 40, sometimes due to genetics, medical conditions or unknown reasons.
- Medically or surgically induced menopause: caused by treatments such as chemotherapy, radiotherapy or surgical removal of the ovaries. Symptoms can appear more suddenly and feel more intense.
Understanding which type of menopause you’re experiencing can help you and your healthcare provider make informed decisions about your care.
What you can do: practical steps for managing menopause
While menopause is a natural part of life, there are steps you can take to manage symptoms and support your wellbeing:
1. Track your symptoms
Keeping a diary of your symptoms can help you and your healthcare provider understand what’s happening and identify patterns.
2. Prioritise self-care
- Sleep: aim for regular sleep routines and address sleep issues early
- Nutrition: eat a balanced diet rich in whole foods, calcium and vitamin D
- Protein: include a source of protein with every meal to help maintain muscle strength, support bone health, and keep you feeling fuller for longer
- Movement: find physical activities you enjoy – regular movement supports bone, heart and mental health
- Stress management: mindfulness, relaxation and social connection can make a real difference.
3. Seek support
Talk to your GP or a menopause specialist about your symptoms. There are a range of options – medical, psychological and lifestyle-based – that can help. Don’t hesitate to ask questions or seek a second opinion if you need it.
Both hormonal and non-hormonal treatments are available. Menopausal hormone therapy (MHT) can be very effective for symptoms like hot flushes and night sweats, while non-hormonal options – including certain antidepressants, lifestyle changes, and complementary approaches – can also help. Your healthcare provider can guide you on what’s best for your situation.
4. Stay informed
Use reputable sources for information and avoid misinformation. Menopause is a time of change – but with the right knowledge, you can make choices that work for you.
Services for menopause and perimenopause in Australia
If you’re looking for support, there are a range of trusted services across Australia – both in-person and virtual – that can help you manage symptoms and find the care that’s right for you.
Free services
- Virtual women’s health clinic – free phone and video appointments across Victoria
- Women's Sexual and Reproductive Health Hubs – free local, community-based support and care across Victoria
Additional options
These services may involve out-of-pocket costs. They offer specialised support and can be a helpful addition to your care options.
- Australasian Menopause Society – find accredited menopause specialists across Australia
- Jean Hailes for Women’s Health – clinical services and reliable health information
- WellFemme – telehealth menopause clinic
- viv health – digital women’s health platform
You’re not alone
Menopause is a significant life transition – but you don’t have to navigate it alone. Understanding what’s happening and finding the right support can make a real difference.
If you have concerns or symptoms that are affecting your quality of life, reach out to a healthcare professional for personalised advice.
Menopause is not the end of your story – it’s a new chapter. With the right support, you can move forward with confidence and clarity.
