Perimenopause is a time of transition in a woman’s life that can feel confusing due to the physical, emotional, and mental changes that occur. However, with the right information and tools, perimenopause can be a time of transformation, empowerment, and renewed vitality.
What Is Perimenopause?
Perimenopause is the time leading up to menopause when a woman’s body begins to shift away from regular menstrual cycles. It can begin as early as your mid-30s, but for most women, it starts in their 40s and can last anywhere from four to ten years. During this time, estrogen and progesterone levels fluctuate, causing various symptoms that signal the approach of menopause, which is officially marked by twelve consecutive months without a period.
While menopause is often discussed, perimenopause is less understood, and many women are left feeling uncertain about what to expect. This transition is natural, but knowing more about what’s happening can make it easier to navigate.
What Happens to Your Body During Perimenopause?
During her reproductive years, a woman’s hormones cycle throughout the month, working in harmony with each other. As she enters perimenopause, her ovaries are less predictable in how they release their hormones. Progesterone begins to drop first, causing estrogen dominance symptoms. Later during menopause, estrogen begins to drop quickly, causing low estrogen symptoms. This can make for a rollercoaster of changes and symptoms, as these hormones affect many functions in a woman’s body.
As hormone levels change, your menstrual cycle, mood, energy, sleep and metabolism are all affected. These hormone shifts can also impact cardiovascular health, skin elasticity, bone density, and cognitive function.
Common Symptoms of Perimenopause
The symptoms of perimenopause vary and can range in severity. Understanding the most common symptoms helps in managing them better:
- Mood Swings and Anxiety: Emotional instability is common due to hormonal fluctuations. You may feel more irritable, anxious, or sad than usual.
- Sleep Disturbances: Insomnia or frequent waking due to night sweats is common, leading to fatigue and mood issues.
- Vaginal Dryness and Libido Changes: Lower estrogen levels can lead to vaginal dryness, discomfort during intercourse, and decreased libido.
- Cognitive Changes: Some women experience “brain fog,” forgetfulness, or difficulty concentrating.
- Weight Gain: Hormonal shifts can slow metabolism, leading to weight gain, particularly around the abdomen.
- Fatigue: With sleep disruptions, hormonal changes, and mood swings, many women experience persistent tiredness.
- Hot Flashes and Night Sweats: These are among the most well-known symptoms. Sudden feelings of heat can cause discomfort during the day, while night sweats often disrupt sleep.
These symptoms, while frustrating, are a natural part of the body’s transition. Fortunately, many natural methods can ease the severity of these discomforts.
Natural Methods for Easing Perimenopause Symptoms
Thankfully, many natural methods can help ease the symptoms of perimenopause. These approaches focus on nourishing the body, mind, and spirit and can provide relief with or without hormone replacement therapies.
- Diet and Nutrition: Diet plays a significant role in how the body manages perimenopause. Focus on eating whole, nutrient-dense foods that support hormonal health. The Mediterranean diet is our go-to diet for overall good health. Foods rich in phytoestrogens, like flaxseeds, soy products, and chickpeas, can help balance estrogen levels naturally. Additionally, calcium and vitamin D are crucial for maintaining bone health as estrogen declines. Stay hydrated and limit caffeine and alcohol, which can trigger hot flashes and disrupt sleep.
- Herbal Remedies: Many herbs have been shown to help alleviate perimenopause symptoms. Black cohosh is a popular herb for managing hot flashes, while evening primrose oil can support hormonal balance and reduce breast tenderness. Ashwagandha is another excellent herb for managing mood swings, stress, and fatigue. Call the Radiance Functional Medicine for suggestions and always consult with a healthcare provider before starting any herbal remedies.
- Exercise and Movement: Regular physical activity is essential during perimenopause. Exercise helps manage weight, improve mood, and support bone density. Incorporate a mix of cardio, strength training, and flexibility exercises like yoga or Pilates. Gentle exercises like tai chi and walking can also reduce stress and promote relaxation.
- Stress Management: Managing stress is crucial as hormonal changes can amplify feelings of anxiety and irritability. Techniques like meditation, mindfulness, and deep-breathing exercises can calm the mind and improve emotional balance. Practices such as acupuncture or massage therapy can also be beneficial for stress relief and overall wellness.
- Sleep Hygiene: Good sleep is essential for overall health but can be challenging during perimenopause. To improve sleep quality, be sure to spend at least 15 minutes outside during the day, especially in the morning. Establish a calming bedtime routine, reduce screen time before bed, and create a cool, dark sleeping environment.
- Mental Health: Hormonal changes can impact mental clarity, leading to forgetfulness or difficulty concentrating. Journaling, brain exercises like puzzles, and mindful practices can help sharpen your cognitive function. Engaging in mentally stimulating activities can prevent “brain fog” and enhance your mental well-being.
- Emotional Self-Care: Emotional self-care is key during perimenopause. Make time for activities that bring you joy, whether it’s spending time with loved ones, pursuing hobbies, or practicing self-compassion. Don’t hesitate to seek support from a therapist or counselor if mood swings or anxiety become overwhelming. Sharing your experiences with friends or a support group can also be helpful.
- Spiritual Health: Perimenopause can be a time of reflection and personal growth. Many women find that connecting with a spiritual practice, whether through meditation, spending time in nature, or creative expression, helps them navigate this transition. It’s an opportunity to re-examine life goals and foster a sense of purpose.
Perimenopause is a natural part of life, and while it brings about significant changes, it also offers a unique opportunity for growth and self-care. By embracing natural methods and a holistic approach, you can navigate this transition with more ease and confidence.
However, it’s important to know what is normal and when to consult a healthcare provider. Irregular periods, hot flashes, and mood changes are common, but extremely heavy bleeding or prolonged, severe symptoms may warrant a visit to a doctor.
At Radiance Functional Medicine, Dr. McCubbin takes a holistic approach to balancing hormones. She works with you to optimize your hormones through diet, lifestyle, testing, bio-identical hormones and supplements to support the transition from perimenopause to menopause and beyond.
At Radiance Functional Medicine, we believe that food and lifestyle are medicine. We hope that you will allow us to help you heal your gut, balance your hormones, or find a way of eating that helps you thrive! Schedule an appointment to get started. Whether you are looking for a Nutritionist or Functional Medicine Doctor in Denver or your local area, we see patients in person and virtually. Call our office at 303.333.1668 to schedule your Initial Consultation.
