WHAT'S HAPPENING TO ME?
There is no single script for perimenopause. Here is a clear starting point for the changes people often ask about, plus the moments when a clinician is the right next call.
Start with the changesFIRST, THE WORDS
Perimenopause is the transition before menopause. Cycles and symptoms can change as hormones fluctuate. Menopause is generally recognised after 12 months without a period when you are not using hormonal contraception. After that is postmenopause.
Age, contraception, surgery and medical history affect how a clinician works this out. For otherwise healthy people aged 45 or over with typical symptoms, NICE recommends identifying perimenopause and menopause from symptoms and cycle history rather than routine hormone tests.
This page helps you prepare for a conversation; it cannot tell you which stage you are in.
SOUND FAMILIAR?
A sudden wave of heat or waking up sweaty can happen during the menopause transition. Night sweats can disturb sleep, but they also have other possible causes. Make a note of when they happen and how much they affect your day. If they are troublesome, ask a clinician about treatment options.
Forgetting a word or feeling less mentally sharp can be unsettling. Brain fog is commonly reported in perimenopause, and sleep disruption and stress can add to the load. New, severe or persistent changes deserve individual assessment rather than a self-diagnosis.
Periods may become less predictable in perimenopause. People also notice changes in sleep, vaginal and urinary comfort, and how their bodies feel. The pattern differs from person to person, and medication or contraception can complicate the picture.
A symptom can have more than one cause. Do not assume that every new change is menopause.
WHERE LILA'S EXPERTISE FITS
A dependable eating pattern can support general health through midlife. Protein foods, fibre-rich plants and calcium-rich choices are useful things to discuss and build into meals you already like. Strength and other suitable movement matter too.
No food list is a cure for hot flushes. If a food or drink seems to trigger discomfort for you, notice the pattern before making sweeping exclusions. Both The Menopause Society and the British Dietetic Association describe a more individual, balanced approach.
Try the free food guideTHE IMPORTANT BIT
Keep a short note of what changed, when it began, how often it happens, how it affects sleep or daily life, and what you most want to ask. Bring it to a qualified clinician if symptoms are persistent, disruptive or worrying. Menopause symptom treatment is a medical conversation; Hot Chicks provides general education.
Bleeding after menopause should be checked, even if it is light or happens only once. Suspected menopause before 45, significant mood changes or other concerning symptoms also deserve a proper conversation with a clinician.
For urgent symptoms, contact your local emergency service.
MORE USEFUL, LESS OVERWHELM
Browse the Hot Takes for short reads, or explore the Hot Chicks: Foundations programme for a weekly structure.