Understanding Perimenopause
Perimenopause is the transitional period leading up to menopause and marking the end of a woman's reproductive years. It typically begins in the early to mid-40s but can start as early as the late 30s. This phase can last anywhere from a few months to several years, culminating in menopause, which is diagnosed after 12 consecutive months without a menstrual period.
During perimenopause, the body's production of oestrogen and progesterone fluctuates, leading to a variety of physical and emotional changes and symptoms. Understanding these changes and the cause is the first step towards managing them effectively.
Common Symptoms of Perimenopause
Irregular Periods: Changes in menstrual cycle length and flow. Heavy periods with clots or missed periods.
Hot Flashes and Night Sweats: Sudden feelings of intense heat and sweating all over.
Mood Swings: Increased irritability, anxiety, and depression.
Sleep Disturbances: Difficulty falling asleep or staying asleep.
Fatigue: Persistent tiredness and lack of energy.
Weight Gain: Particularly around the abdomen and difficulty shifting it.
Decreased Libido: Reduced sexual desire and arousal.
Vaginal Dryness: Discomfort during intercourse due to reduced lubrication.
Cognitive Changes: Difficulty concentrating and memory lapses, often referred to as ‘Brain Fog’.
Joint and Muscle Pain: Increased aches and stiffness.
Addressing Perimenopause Symptoms Naturally
Making some simple lifestyle and diet change may help manage perimenopause symptoms naturally. This could significantly improve your quality of life during this transitional period. Here are some effective diet and lifestyle changes to consider.
Diet Changes
Phytoestrogen-Rich Foods: Incorporate foods like flaxseeds, soy, and legumes, which contain natural plant oestrogens that can help balance hormone levels. They mimic the effect of oestrogen.
Healthy Fats: Support hormone production and reduce inflammation by including food rich in omega-3 fatty acids. Examples are; fish, walnuts and chia seeds.
Fibre-Rich Foods: Eat plenty of vegetables, fruits, whole grains, and legumes to support digestion and hormone detoxification.
Calcium and Vitamin D: Ensure adequate intake to support bone health, found in dairy products, sesame seeds, kale and leafy greens.
Hydration: Drink plenty of water to maintain hydration, especially if experiencing hot flashes and night sweats.
Limit Sugar and Refined Carbs: Reducing intake may help to stabilise blood sugar levels, prevent mood swings and weight gain.
Avoid spicy food, alcohol and caffeine: All of these are known to contribute to hot flushes.
Lifestyle Changes
Regular Exercise: Engage in a mix of aerobic activities, strength training, and flexibility exercises like yoga or Pilates to boost energy, improve mood, maintain a healthy weight and increase bone density.
Stress Management: Improve emotional wellbeing by practicing mindfulness, meditation and deep-breathing exercises. Spending time outside in nature will also reduce stress levels.
Sleep Hygiene: Establish a consistent sleep routine, create a relaxing bedtime environment and avoid screens 2-3 hours before bed.
Stay Cool: Dress in layers, use fans and keep your bedroom cool to manage hot flashes and night sweats.
Quit Smoking: Smoking can exacerbate symptoms and lead to earlier onset of menopause.
Limit Alcohol: Reduce alcohol intake to help manage sleep disturbances and mood swings.
Natural Supplements
Black Cohosh: May help reduce hot flashes and night sweats.
Vitamin D and K2: Supports bone density
Vitamin E: May support reduction in hot flashes and vaginal dryness.
Magnesium: Supports sleep, mood and muscle cramps.
B Vitamins: Help with energy levels and mood regulation.
Before taking any supplements it is important to consult with a medical professional to check if this is the right supplement for you. It is also essential to check interactions with any current medication you are taking.
If you’ve tried all the suggestions and are still having issues then contact me to learn more.
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