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4 Signs of Perimenopause (and How to Manage It)

Back April 18, 2025 Are night sweats and mood swings catching you off guard? If menopause feels like a distant worry, think again — perimenopause could be the reason, and it can begin earlier than you think. To help you navigate this new chapter, we turned to Amy M. Johnson, MD, an obstetrician and gynecologist […]

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4 Signs of Perimenopause (and How to Manage It)


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April 18, 2025

Are night sweats and mood swings catching you off guard? If menopause feels like a distant worry, think again — perimenopause could be the reason, and it can begin earlier than you think.

To help you navigate this new chapter, we turned to Amy M. Johnson, MD, an obstetrician and gynecologist with Hartford HealthCare Medical Group. She shared a few tips to help you feel your best during perimenopause.

Perimenopause happens before menopause.

Menopause typically occurs around age 51, but it can happen anytime between 40 and 57. But – perimenopause symptoms can start as early as your late 30s.

During perimenopause, fertility declines and cycles become irregular as hormone levels fluctuate. You might ovulate some months but not others. Over time, estrogen drops, periods space out and eventually stop. Menopause occurs when you go 12 months without a period, and symptoms typically last an average of 7.5 years afterward.

“Perimenopause symptoms tend to show up gradually, so it’s not always easy to connect the dots right away,” says Dr. Johnson. “Many patients initially come in thinking their concerns might be from something else.”

4 signs of perimenopause to know.

So, what should you watch for? Here are four common symptoms of perimenopause:

  1. Irregular menstrual cycles.
  2. Hot flashes, night sweats and feeling uncomfortably warm.
  3. Trouble sleeping, often waking up in the middle of the night with night sweats or anxiety.
  4. Mood swings, depression and anxiety.

“There are also additional symptoms that aren’t as commonly described but frequently reported,” adds Dr. Johnson. “These include brain fog, fatigue, joint pain, weight gain, decreased libido and increased headaches.”

> Related: What Is the Best Temperature to Sleep In? 

Do you think you’re experiencing perimenopause?

Your first step is to talk to your doctor. They’ll start by reviewing your symptoms and taking a detailed history.

“Blood hormone levels aren’t usually needed to diagnose perimenopause, but your doctor will decide if testing is necessary,” explains Dr. Johnson.

The good news? Simple lifestyle changes are often the first step to feeling better.

9 tips for managing perimenopause.

While your doctor can provide tailored advice, there are steps you can start today to feel your best during perimenopause.

Dr. Johnson suggests these easy, everyday strategies:

  1. Eat well: Focus on a Mediterranean-style diet high in protein and veggies and low in carbs.
  2. Stay active: Stick to a consistent cardio and strength training exercise routine.
  3. Cool down: Dress in breathable layers, turn down the thermostat and avoid hot foods and drinks.
  4. Cut back: Minimize alcohol and avoid tobacco.
  5. Sleep smarter: Stick to a regular sleep schedule, use cotton sheets, keep a fan by the bed and lower the temperature at night to ease night sweats.
  6. Stay consistent: Keep a regular daily routine to help balance your body and mind.
  7. Lower stress: Find ways to relax, whether meditation, yoga or simply taking time for yourself.
  8. Build connections: Set boundaries, foster supportive relationships and lean on your social circle.
  9. Get expert care: Consult a specialist trained in perimenopause and menopause care.

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Is perimenopause starting to disrupt your daily life?

If the symptoms feel too much, it’s time to talk to your doctor.

“There are plenty of hormonal and non-hormonal therapies we can use to help you feel better during perimenopause,” says Dr. Johnson.

One tip? Skip the online search for answers.

“There’s a lot of misinformation out there on the internet and social media, and all treatments come with potential risks and side effects,” Dr. Johnson explains. “Treatment is highly individualized, so it’s important to partner with your healthcare provider to find the best options for you.”

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Metea's first

Gino Colasanti Metea’s 1st Annual ESPY’s are coming in full effect For the first time in school history, Metea Valley is rolling out the red carpet for its athletes. The Metea ESPY Awards, set for Monday, May 19, will be a night dedicated to honoring the school’s top varsity athletes, coaches, and contributors. Modeled after […]

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Metea's first

Metea's 1st Annual ESPY's are coming in full effect
Gino Colasanti

Metea’s 1st Annual ESPY’s are coming in full effect

For the first time in school history, Metea Valley is rolling out the red carpet for its athletes. The Metea ESPY Awards, set for Monday, May 19, will be a night dedicated to honoring the school’s top varsity athletes, coaches, and contributors. Modeled after ESPN’s iconic ESPYs, the event is entirely student-led and aims to shine a spotlight on athletic achievement, leadership, and community impact; something Metea’s student-athletes haven’t experienced before.

Set to take place in the auditorium, the exclusive event will be open only to varsity athletes and their families, giving the space a formal and intimate atmosphere. But this isn’t just another awards night. According to those behind the idea, it’s about something bigger: legacy.

“This was all driven by our amazing leaders in Captains Council,” Joshua Robinson, one of the staff advisors to the group, said. “We preach leaving a legacy, and these students have taken that idea and are trying to create something that will last at MV long after they leave.”

The idea for the ESPYs began back in November 2024 during a Captains Council meeting. Seniors Jack Kusumpa and Cameron Leys, both multi-sport athletes, proposed the concept after seeing similar events at other schools.

“Seeing other schools and their communities come together for something like this made us realize what Metea has been missing,” Kusumpa said. “Especially for our athletic department, this is a chance to rally everyone for one night.”

Once the idea was greenlit by school leaders, the planning began. Kusumpa, Leys, and other Captains Council members created timelines, coordinated with coaches, designed promotional materials, and organized a multi-step nomination and voting process. First, varsity coaches nominated athletes from their teams for each award. Then, a selection committee narrowed each category down to three to five finalists. Finally, the entire school was invited to vote; the response was overwhelming.

“With almost 700 votes cast, we exceeded our expectations,” Kusumpa said. “It showed us how much students and faculty care about recognizing those who’ve really earned it.”

One of the biggest challenges, according to Leys, was making sure the event was inclusive.

“The most challenging part was ensuring every sport was represented so no one felt excluded,” Leys said. “We struggled with deciding who could vote and who could attend. While we wanted to include as many people as possible, we also wanted the night to feel earned—something people look forward to being a part of.”

Nominees will be honored in over 20 different categories, including headline awards like Male and Female Athlete of the Year, Comeback Player of the Year, and Moment of the Year. Standout nominees include Ian French, Cameron Leys, and Dominic Smith for Male Athlete of the Year, and Katie Schuele, Bridget Anderson, and Pragya Iyer for Female Athlete of the Year.

Other categories like Play of the Year, Leadership Award, and Community Outreach Athlete of the Year showcase the full range of accomplishments, both on and off the field, by Metea athletes. Even roles often overlooked, such as Sports Photographer of the Year and Assistant Coach of the Year, will be honored.

“Too often, students receive awards and their peers never even know,” Robinson said. “This event changes that. We want to highlight the best that Metea has to offer.”

From the beginning, the Metea ESPYs have been 100% student-driven, a fact that organizers say sets the event apart from more traditional, staff-run ceremonies.

“Ours is student-led,” Leys said. “While staff and coaches assist, the event is organized and run by students and the Captains Council, which is what makes it so special.”

Kusumpa echoed that sentiment, emphasizing the amount of effort and passion poured into the process.

“We’ve been working on this since November, crunching every number, refining every detail,” he said. “This isn’t just an awards show: this is a night people will remember, and hopefully something that becomes a Metea tradition.”

Even with the event just days away, organizers say that promotion is still one of their biggest challenges.

“Spreading the word out there has been the most daunting task, and still is as of now,” Kusumpa said. “But we’re committed to finishing strong.”

As Metea’s varsity athletes prepare to walk the black and gold carpet on May 19, more than just trophies and applause will be waiting at the end of the night. There’s the beginning of a new legacy, one that’s built not just by winning, but by celebrating the people who make those wins possible.

“We want this to become an annual tradition,” Leys said. “Years from now, we hope future athletes look forward to this night, and future Captains Council members make it even better.”

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A Coach's Mission to End the Silence Around Teen Mental Health

Jeff Olson spent nearly four decades coaching high school football and basketball in Ishpeming, Michigan. The coach’s mission during that time helped mold countless young athletes and brought home three state titles. But sports couldn’t prepare him for the most devastating loss of his life—the death of his son, Daniel. He died by suicide just […]

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A Coach's Mission to End the Silence Around Teen Mental Health

Jeff Olson spent nearly four decades coaching high school football and basketball in Ishpeming, Michigan. The coach’s mission during that time helped mold countless young athletes and brought home three state titles. But sports couldn’t prepare him for the most devastating loss of his life—the death of his son, Daniel. He died by suicide just weeks before his 20th birthday. Jeff’s mission now is to end the silence around teen mental health. He joined Maino and the Mayor to share the story.

It’s a medical illness of the brain. Just like you’d get help for a torn meniscus or diabetes, people need to get help for depression and anxiety.

Jeff Olson, Founder of “Do It for Daniel”

Jeff describes Daniel as an “All-American kid.” A standout athlete, a state finalist quarterback, and a defensive MVP on the basketball court. He was a leader, a friend, a brother, and a son who inspired those around him with his drive and spirit. But beneath the surface, Daniel was silently battling a storm that too many young people face alone. He was anxious and depressed.


Listen to the entire episode here:


“He was good at everything,” Jeff says. “Tons of friends, girlfriends, great in school—everything looked perfect from the outside. But he started feeling different as early as sixth grade.”

Jeff and his wife began to notice subtle changes—mood swings, irritability, emotional withdrawal—but Daniel, like many teenagers, kept his pain to himself. It wasn’t until his junior year of high school that he admitted he was struggling and asked for help. By then, he had already survived one suicide attempt.

But Daniel continued to struggle. Jeff says therapy, medication, even unwavering love wasn’t enough. And after two years of college football at St. Norbert in De Pere, the pressure became too much. He returned home and took his life in 2012.

The family made a courageous decision. Just two days after Daniel’s death, while sitting in a funeral home, they vowed not to stay silent. They would instead speak out—not only to honor Daniel’s life, but to prevent other families from going through this same pain.

Their promise is the foundation of the Do It for Daniel movement. It’s a mental health awareness campaign centered around a powerful documentary featuring Daniel’s life and his struggles. Jeff’s raw, honest presentation accompanies it.

He has since traveled to hundreds of schools and communities across the Midwest, using his story to dismantle the stigma surrounding mental illness.

“This isn’t about weakness,” he explains. “It’s a medical illness of the brain. Just like you’d get help for a torn meniscus or diabetes, people need to get help for depression and anxiety. But too often, they feel like they can’t.”

Jeff also stresses that mental illness is not something you just “snap out of.” It’s complex, deeply personal, and different for everyone. His goal is to help both teens and adults recognize the symptoms, find the language to describe what they’re feeling, and give them the courage to come forward.

The documentary—shown in full or through powerful 14-minute clips—has moved thousands to tears, and more importantly, to action. Jeff says he often receives messages from students, teachers, and parents who credit the presentation for changing or even saving lives.

And for Jeff, that’s the point.

“I feel like I’m Daniel’s voice now,” he says. “Helping others understand what he couldn’t explain.”

And as Mental Health Awareness Month brings renewed attention to suicide prevention, Jeff’s message is more urgent than ever: listen, talk, support, and never assume someone is okay just because they seem fine.

Learn more about the movement at doitfordaniel.com or follow Do It for Daniel on Facebook.

ADDITIONAL RESOURCES:

988 Crisis Lifeline Information here

Mental Health in Crisis Mode: How to Reclaim What You Can Control

National Alliance on Mental Illness – Wisconsin Help Page here

State Action Plan to Address Mental Health Crisis – Take the Survey here

Mental Health – America Wellness Page here

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Catholic Athletic Assn. meeting ends in dispute over Mission League proposal

The Catholic Athletic Assn., made up of 25 high schools, voted for new leagues as part of a four-year cycle on Wednesday, but the meeting ended in disagreement, disputes and a threat that Mission League schools might leave the organization. Terry Barnum, head of athletics at Harvard-Westlake, submitted two re-leaguing plans as proposals but asked […]

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Catholic Athletic Assn. meeting ends in dispute over Mission League proposal

The Catholic Athletic Assn., made up of 25 high schools, voted for new leagues as part of a four-year cycle on Wednesday, but the meeting ended in disagreement, disputes and a threat that Mission League schools might leave the organization.

Terry Barnum, head of athletics at Harvard-Westlake, submitted two re-leaguing plans as proposals but asked they be withdrawn in favor of others as had been done in the past. It was refused. One of the plans was adopted by a 14-11 vote for football only, and now Barnum vows to appeal on procedural grounds and believes his fellow Mission League members will look to leave the CAA and form their own area.

Barnum and other Mission League representatives wanted the football-only proposal pulled. The fact it wasn’t could cause Mission League schools to pull out of the CAA, Barnum said.

He said that eight years ago in the last CAA meeting on reconfiguring league members, proposals were allowed to be withdrawn, setting a precedent. “We believe precedent and procedures were not followed,” Barnum said.

“What today showed is that there’s an ideological difference and divide in parochial schools and the Mission League,” he said. “We will never be in position to control our own destiny and rules will be bent and circumvented in order for the Mission League not to control our destiny.”

Barnum is well-respected within the CIF hierarchy as a member of the Southern Section executive committee and CAA executive committee. He said he plans to appeal the decision to the Southern Section but first must receive support from fellow Mission League members. His philosophy is to keep Mission League schools together for almost all sports. They are Harvard-Westlake, Crespi, Sierra Canyon, Sherman Oaks Notre Dame, Loyola, St. Francis, Bishop Alemany and Chaminade.

The CAA meeting was originally scheduled for last Wednesday, then changed after supposedly not enough time had been given as notice to satisfy the Brown Act. Barnum said he believes the delay was designed to “allow a group of schools to rally themselves around a plan” they wanted.

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Dedicated to Mental Health

COURTESY PHOTOSUNAPEE SOFTBALL PLAYED Woodsville at home and both teams dedicated the game toward mental health awareness through Morgan’s Message. Taylor Goodspeed is the student-athlete ambassador. Morgan’s Message amplifies stories, resources and expertise to confront student-athlete mental health, builds a community by and for athletes, and provides a platform for advocacy.  4

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Dedicated to Mental Health

COURTESY PHOTO
SUNAPEE SOFTBALL PLAYED Woodsville at home and both teams dedicated the game toward mental health awareness through Morgan’s Message. Taylor Goodspeed is the student-athlete ambassador. Morgan’s Message amplifies stories, resources and expertise to confront student-athlete mental health, builds a community by and for athletes, and provides a platform for advocacy. 


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Wild chimpanzees give first aid to each other

For wounded chimpanzees, help sometimes comes in the form of first aid — care rendered not by humans but by other chimps. New research reveals the nature and prevalence of these rarely witnessed events. Thirty years of observations in Uganda’s Budongo Forest reveal that chimp-administered health care — both ape-to-ape care and self-care — happens […]

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Wild chimpanzees give first aid to each other

For wounded chimpanzees, help sometimes comes in the form of first aid — care rendered not by humans but by other chimps.

New research reveals the nature and prevalence of these rarely witnessed events. Thirty years of observations in Uganda’s Budongo Forest reveal that chimp-administered health care — both ape-to-ape care and self-care — happens frequently there, say primatologist Elodie Freymann of the University of Oxford and colleagues. She suspects these behaviors, occasionally glimpsed outside of Budongo, are widespread among chimps.

Chimps’ healing ways also hint at the possible origins of a similar impulse in humans.

Concern for other apes’ well-being “offers evidence that some of the foundations of human medicine — recognizing suffering, applying treatments and caring for others — are not uniquely human, but part of our deep evolutionary heritage,” says Christine Webb, a primatologist at Harvard University who was not involved in the research.

From the 1990s through 2022, 34 incidents of self-care were recorded at Budongo, Freymann and colleagues report May 14 in Frontiers in Ecology and Evolution. Some were hygienic acts, like wiping with leaves after bowel movements or mating. Several others resembled first aid applied after attacks by other chimps, or being caught in human-laid snares. Licking wounds and dabbing them with leaves were the most observed acts of self-care. Some saliva and plants contain antimicrobial compounds that might prevent infection, the researchers say.

In seven other instances, a chimp helped another chimp. And the helping hand wasn’t extended just to kin but also to unrelated individuals in need.

In one extraordinary display, a male freed an unrelated female from a snare set for game, probably saving her life. Snares frequently entangle chimps in Budongo and elsewhere in Africa, Freymann says, and it’s well-documented that the apes help free each other.

“The fact that chimpanzees treat not only themselves but also others suggests a level of social awareness that is too often underestimated,” Webb says. “It hints at an empathic sensitivity that we typically reserve for our own species.”

Freymann saw that sensitivity in two young unrelated males — one pressing his lips to and licking the other’s wound — behavior that wasn’t without risk. “I thought, wow, that’s potentially dangerous for them, that’s potentially exposing him to pathogens or contagious diseases,” Freymann says. “But he’s doing it anyway. You see camaraderie … maybe they will one day be rivals, and they’re literally licking each other’s wounds,” she says.

The origins of this apparent altruism is unclear, but Freymann saw firsthand how health care behaviors might spread from ape to ape. In 2021, a chimp named Kirabo put chewed-up bark on his wounded knee, while a youngster looked on attentively. It was “an indication that the chimp is trying to socially learn something,” Freymann says. She also found an incident recorded from 2008, in which a young female named Night, observing her mother Nambi nurse a vaginal injury after a violent attack, copied the technique — applying a chewed and folded leaf to Nambi’s swollen area.

For most injured chimps in Budongo, however, a helping hand doesn’t come, Freymann says — and she doesn’t yet understand why. “If chimps sometimes know how to help others get out of snares, for example, why aren’t they helping all chimps get out?” she asks. “Why are they being selective about this care, and why do some chimps seem to warrant it, while others don’t?”

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Vote for Messenger/Herald girls athlete of week

Vote below for the Messenger/Herald girls athlete of the week. The poll is for performances from May 5 to May 10. The poll runs from 3 p.m. Monday until 3 p.m. Wednesday. Please send athlete of week nominations for next week’s poll to mhorn@gannett.com. High school baseball Ross’ Cam Joseph knows you’re not off base […]

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Vote for Messenger/Herald girls athlete of week


Vote below for the Messenger/Herald girls athlete of the week.

The poll is for performances from May 5 to May 10. The poll runs from 3 p.m. Monday until 3 p.m. Wednesday.

Please send athlete of week nominations for next week’s poll to mhorn@gannett.com.

Candidates

Ariah Farrar had four hits, including a home run and a double, as Clyde softball topped Carey.

Effie Schulte won the 200 and was part of two first-place relays for Oak Harbor at the Ottawa County Meet.

Olivia Emerson hit for the cycle as Port Clinton softball beat Margaretta.

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