June 2023

Migraines, Night Sweats, and Losing My Words: A Few Notes on Peri/Menopause

By Jeannine Moga, MA, MSW, LCSW, Chief Happiness Officer, VETgirl

In this VETgirl online veterinary continuing education blog, VETgirl’s Chief Happiness Officer, Jeannine Moga, MA, MSW, LCSW, clinical veterinary social worker, discusses the “joys” and the difference between perimenopause,  menopause, and post-menopause and what you can do to survive it!

Gen X has reached mid-life, and with that comes the reality that we have a great number of folks transitioning through perimenopause and menopause. An estimated 30 percent of people identifying as female in the U.S., and about 20 percent of the workforce, are experiencing symptoms of the menopausal transition (see what this means for the workplace here).

Let’s take a moment to clarify terms:

Perimenopause = the time period leading up to menopause. Perimenopause can be YEARS long and is often marked by fluctuations in hormone levels and variability in menstrual cycles.

Menopause = the last day of your final menstrual period… EVER (the associated organs are closed for business)!

Post-menopausal = the menopausal transition is complete (usually 1 year beyond the last noted menstrual cycle).

Dr. Justine Lee has written about her own experience with the menopausal transition – or what some might call “reversed puberty” – here and here.  I’m adding my two cents, as on a personal level I’ve found this transition surprisingly challenging.  Vasomotor symptoms? Yep. Brain fog, memory lapses, and sudden vocabulary problems? Check. Exploding allergies? Indeed. Increased pain and decreased frustration tolerance? Those, too. On a professional level, I’ve supported many clients through the occupational and personal difficulties of peri/menopause, which can have ripple effects on how we function, feel about others, and feel about ourselves.

Photo by Marta Blue for New York Times Magazine

So, what are we to do about it? Regardless of whether you are going through the menopausal transition yourself, partnered with someone who is, or working alongside colleagues who are trying to manage menopausal symptoms and needs, here are some things to keep in mind:

We need to talk about it. Gen X is reaping the rewards of earlier generations’ refusal to openly discuss taboo personal issues – and silence is not useful when we are in struggle. The only way to counterbalance stigma is to make conversation about the menopausal transition safe and transparent.

Inclusion matters. We are learning a lot about how the menopausal transition effects diverse groups of people, including those non-binary or trans folk whose menopause is medically induced. Our language is important for making menopause resources and support accessible.

High-yield self-care is critical. Those in the menopausal transition often benefit from revising and supercharging daily routines (because the exhaustion is REAL, y’all). Attend to good nutrition, regular movement, and sleep hygiene (cooling sleepwear and fans for the win!). Mindfulness practices can also improve our capacity to cope with the lack of control peri/menopause may trigger.

Planning ahead is crucial. Having extra menstrual products on hand, just in case, can prevent the embarrassment that comes from cycle irregularities and sudden bouts of heavy bleeding. Having a change of clothes/scrubs in the locker or car can help us stay comfortable and dry amidst unpredictable vasomotor symptoms. I also keep tea tree-infused towelettes in my bag in case a hot flash leaves me feeling like I’ve just been boiled alive.

Education is key. Have questions about HRT? Menopause-related sleep disruption? Mood swings? Hormone-balancing diets? Weeding through the sea of misinformation at our fingertips can be challenging! You’ll find some great resources at the bottom.

Asking for help is worth the effort. If your medical team doesn’t include someone with specific training in supporting the menopausal transition (because this is actually quite uncommon), find someone who can truly hear you, validate your concerns, and provide you with actionable tips to improve your quality of life.  I found my menopause specialist here.

Important note: It’s not uncommon for folks’ mental health to feel wildly off-kilter during the menopausal transition.  If this is true for you, ask your physician for a referral to a mental health clinician who has experience working with midlife transitions, “women’s issues” (if this applies to you), and/or gender transition processes.

Laugh about it. Of all the available coping skills, humor is an unsung hero. Laughing about the things we struggle to understand/control boosts endorphins, strengthens social connections, and can make us feel a little more seen (and sane)! I have forwarded this article to more friends and colleagues than I can count, and it never fails to elicit laughter.

And remember: the challenges and discomfort of this particular life transition are temporary. In a culture that seems to be obsessed with the trappings of youth, aging — and the change in perspective it brings — is distinctively underappreciated.  Reframing this for ourselves means leaning in to more positive emotions like relief, gratitude, joy, and awe. Isn’t it amazing what our bodies can hold and DO over a lifetime? The road, if we’re lucky, is long.

Let’s All Talk Menopause has a library of webinars, as well as a calendar of upcoming live events, featuring women’s health experts talking on a wide variety of menopause-related issues.

The North American Menopause Society also has abundant, evidence-based information. I started my own research here after a friend recommended it.

The International Menopause Society has a wealth of information available for healthcare providers and consumers, including resources on multiple topics and in multiple languages.

Over the Bloody Moon is an inclusive online community for those experiencing menopause that also includes a ton of resources.

  1. Holly Braun says:

    My primary care provider was not as informative as this article! I learned a lot about peri/menopause. I’m in my early 40s and have already started to experience some of the symptoms

  2. Holly Braun says:

    My primary care provider was not as informative as this article! I learned a lot about peri/menopause. I’m in my early 40s and have already started to experience some of the symptoms.

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