Perimenopause. What is it and what can we do about it?
If you are a GenXer, then you are most likely going through perimenopause or menopause right about now. You are probably experiencing symptoms like having hot flashes, trouble sleeping, and possibly sweating through your sheets. There’s a good chance you have put on some weight around your middle that does not want to come off, and you are experiencing a loss of libido or some vaginal discomfort during sex. Your periods are becoming irregular and you are a little more moody and irritable than usual. Well, I hate to break it to you, but you are in Perimenopause. The average length of perimenopause is about 4 years, but it can vary greatly from one individual to the next.
Perimenopause means “around menopause” and is the period of time leading up your body’s natural transition to menopause, which is the end of a woman’s reproductive years. Perimenopause could last for a number of years and is mostly experienced by women in their mid forties, although some women in their thirties may also begin experiencing symptoms.
So what exactly is happening during perimenopause? The changes you experience are mostly due to declining estrogen levels. Your ovaries begin to produce less of the hormone estrogen as you age until you stop releasing eggs altogether. As estrogen levels decrease, it throws off the balance with progesterone which is another hormone produced by the ovaries (together, estrogen and progesterone are responsible for ovulation and menstruation).
As your body adjusts to these changing hormone levels, a host of uncomfortable symptoms such as those outlined above come into play. But there are also other changes going on that you may not notice. For example, as estrogen levels decline, bone loss begins to increase, which can leave you at a greater risk for osteoporosis; and unfavorable changes in your blood cholesterol such as an increase in your LDL (bad cholesterol) and a decrease in your HDL (good cholesterol) could occur which can increase your risk of heart disease.
So, what can you do about it? Well, there is no “cure” for perimenopause other than menopause. But, you can take the following steps to minimize your symptoms.
Eat a diet rich in lean proteins to support your lean muscle mass and bone strength. Dairy products such as milk, yogurt, and cheese also contain a variety of nutrients including Calcium. Magnesium and Vitamin D among others which are essential to bone health.
When it comes to hot flashes and night sweats, there are various studies that have pointed to decreased severity and frequency when focusing on healthy fats including omega 3s (fatty fish, flax seeds, chia seeds), fruits and vegetables (rich in vitamins, minerals, fiber and antioxidants) and phytoestrogen containing foods which act as weak estrogen in the body (found naturally in soybeans, chickpeas, peanuts, flax seeds, barley, grapes, berries, plums, and many more).
For your heart health, consume quality whole grains which are high in Fiber and B Vitamins and have been shown to reduce the risk of heart disease.
Start strength training to preserve your lean muscle mass and increase bone health and density
Sleep! Get into a sleep routine and focus on getting at least 7 hours of sleep a night
Stress Management. Find things you enjoy that can give you the time and space you need to unwind and de-stress. Long walks, yoga, or meditation can give your body and mind the quiet and focus it needs.
If your perimenopause symptoms become unbearable and implementing the above changes doesn’t give relief, then it may be time to call the doctor. While many women can go through the transition naturally by focusing on nutritional changes and habits, others may have symptoms so severe that it interferes with their quality of life. If that is the case, then find a doctor or hormone specialist who specializes in this area to discuss treatment and options.
We can’t slow down aging and we can’t stop these changes from happening, but we don’t have to needlessly suffer either. Put your health and well being at the front of the line and take care of yourself. You deserve it!