Perimenopause and Eastern European Women: Experiences, Culture, and Care
How Eastern European women experience perimenopause, from cultural attitudes and stoicism to healthcare access and practical support strategies.
A Quiet Transition in a Culture of Stoicism
Women from Eastern European backgrounds, including Poland, Romania, Ukraine, Bulgaria, Hungary, the Czech Republic, and neighbouring countries, often share a cultural inheritance of stoicism and quiet resilience. Getting on with things, not complaining, and prioritising work and family over personal health concerns is a common thread across these societies. This means that perimenopause, a transition that unfolds over years and involves symptoms that can be vague and difficult to name, is frequently endured in silence rather than addressed with medical support. The stoic approach that helps women manage difficult circumstances can also be a barrier when what is needed is not endurance but care. Understanding this cultural context is not about generalising, but about recognising patterns that affect how women access the support they genuinely need.
Healthcare Systems and Access to Menopause Care
Eastern European countries vary considerably in how well their healthcare systems address perimenopause. In some countries, gynaecologists are the primary point of care and are broadly knowledgeable about hormonal transitions. In others, the focus is predominantly on reproductive health rather than the menopause transition, and women may find it difficult to get their symptoms taken seriously outside of a fertility context. Eastern European women living in the UK often encounter a different kind of barrier: navigating NHS systems that may be unfamiliar, managing language differences, or finding that their descriptions of symptoms do not match the expectations of UK clinicians. Written symptom records help bridge these gaps.
Symptoms and How They Are Named
Hot flashes, mood changes, sleep disturbance, joint pain, and irregular periods are among the most common perimenopause symptoms, and these are consistent across populations. What varies is how they are interpreted and spoken about. In many Eastern European cultures, symptoms that we would now recognise as perimenopause were historically grouped under broader terms for 'women's problems' or attributed to overwork and stress. There is a growing awareness among younger generations and urban women across Eastern Europe that the hormonal dimension of midlife change deserves specific attention. If you are experiencing these symptoms, naming them as perimenopause is the first step toward getting appropriate care.
Traditional Approaches and Herbal Remedies
Eastern European folk medicine has a long tradition of using herbal preparations for women's health, including valerian for sleep, chamomile for anxiety, and various plant-based tinctures. Some of these have modest evidence behind them; others do not. While herbal approaches are unlikely to cause harm in most cases, they are also unlikely to address significant hormonal symptoms on their own. If you find comfort in traditional remedies, they can sit alongside medical care. But if your symptoms are affecting your quality of life, sleep, work performance, or relationships, that conversation needs to happen with a doctor as well as with tradition.
Diet, Movement, and Daily Life
Traditional Eastern European diets tend to be rich in fermented foods like kefir, sauerkraut, and pickles, which support gut microbiome health. Fermented foods have been associated with better mood regulation and immune function, both of which matter during perimenopause. Root vegetables, legumes, and seasonal produce feature prominently in traditional cooking. However, diets can also be high in refined starches and saturated fat, and salt intake is often elevated. Prioritising vegetables, reducing ultra-processed foods, and maintaining regular physical activity, including walking and strength work, supports cardiovascular and bone health during perimenopause.
Work, Responsibility, and Asking for Help
Eastern European women in midlife often carry significant responsibilities at work, at home, and within extended family networks. Taking sick leave, asking for workplace accommodations, or prioritising medical appointments can feel culturally uncomfortable when the expectation is to push through. But perimenopause is a legitimate health condition that affects concentration, energy, mood, and physical wellbeing. In the UK, there are increasing protections for workers experiencing menopause-related difficulties, and employers are encouraged to make reasonable adjustments. Knowing your rights and being willing to advocate for your health within a professional setting is not weakness; it is practical self-preservation.
Community and Finding Your Footing
Eastern European women living abroad may find that their communities do not yet have established conversations around perimenopause in their shared language. Online groups in Polish, Romanian, Ukrainian, and other languages are growing, and they offer a space where experiences can be shared without the barrier of translation. Tracking symptoms consistently, noticing patterns week by week, and being specific about what you are experiencing gives you something concrete and empowering to work with. You do not have to wait until symptoms become severe before seeking support. You also do not have to navigate this in isolation. Connecting with other women who are going through the same thing, in whichever language feels most natural to you, changes the experience significantly. Early awareness is a form of care, and you are entitled to it.
Related reading
Get your personalized daily plan
Track symptoms, match workouts to your day type, and build a routine that adapts with you through every phase of perimenopause.