Perimenopause

Perimenopause and menopause are no longer a taboo subject. Gone are the times when women suffered in silence and it is fantastic that mainstream media are openly talking about the difficulties these transitions can pose for some women. Women today are openly looking for strategies to help maintain their hormonal health and minimise the discomfort this can often bring to some women. It is vital that women have options and are educated in this transition as life expectancy for women in developed countries is around 80 years old so we are living a long time after our reproductive hormones are diminishing. It is important that we develop strategies to keep our bodies in optimal health for the many years of life after menopause.

What is Perimenopause?

Perimenopause refers to to the period of between 2 to 8 years before the end of menstruation. During perimenopause regular cycles become irregular due to a natural decline of reproductive hormones. Only after 1 year of no menses are you classed as menopausal. Indicators of perimenopause include elevated levels of FSH (follicle stimulating hormone) other indicators include LH (luteinising hormone) and Estradiol levels.

What are the symptoms?

Symptoms can vary from woman to woman. As the menstrual cycle becomes erratic changes such as quality and quantity of menstrual bleeding may be observed. Other common symptoms include vasomotor symptoms such as hot flashes and night sweats, vaginal dryness and irritation, low libido, painful intercourse, painful joints and fatigue. Many women feel that the physiological symptoms that arise form perimenopause are the most debilitating. Symptoms include depression, nervousness, anxiety, mood swings, irritability,  brain fog and lack of concentration. It is important to remember that these symptoms, whilst frightening, are common and also easily treatable.

What can be done?

Dietary and lifestyle interventions are vital to support this transition. A whole food diet based on the Mediterranean diet has been found time and again in scientific studies to support a healthy transition. A focus on optimal blood sugar control is vital to alleviate symptoms, especially mood disturbances. Ultra processed foods are a disaster for all of us in this day and age of easily accessible cheap foods. They promote inflammatory responses in the human body that will add to symptom discomfort.

Exercise is an excellent strategy to incorporate into your lifestyle. Exercise has been scientifically validated time and again as an excellent way to maintain hormonal balance. Gentle exercise such as brisk  walking in nature for 20 minutes a day is optimal if you are new to exercise. Weight training, Yoga, Tai Chi and gentle aerobic exercise such as swimming and dancing also are good options. It is very important to know that cardiovascular risk increases for women in menopause and exercise is vital to maintain a healthy heart and vascular system

Botanical medicines are super heroes for offering symptomatic relief in normal transitions but must be placed in the context of a whole body holistic approach that treats all aspects of health and well being. Women must be proactive in all health interventions available to them to reach optimal health and help through an easy perimenopause transition.