Empowering Your Perimenopause Transition with Mindful and Holistic Strategies
During your busy day, juggling work, family, and life’s endless demands, have you ever felt a sudden wave of warmth rush over you, leaving you flushed and slightly confused? Or have you started experiencing changes in your mood or intense food cravings that seem to have a mind of their own? Or have you started to experience sudden or significant changes in your periods that have you wondering if this is normal?
What if I told you you might be embarking on the natural and empowering journey of perimenopause? You might be blindsided by these changes or you might be expecting them. Either way, I want you to know that you’re not alone. But why is perimenopause still such a freakin’ mystery to most women?
This blog is here as your resource for beginning to understand and embrace perimenopause holistically. Think of it as your haven for insights, support, and information to help you navigate this transformative time. Here, we’ll explore naturopathic approaches tailored to perimenopause, helping you make sense of the changes and guiding you toward well-being.
Ready to explore this journey further?
Let’s decode the mysteries, address your questions, and equip you with the tools to thrive through this significant phase of change.
What is perimenopause, and when does it occur?
Perimenopause is a natural transitional phase in a woman’s life that typically occurs up to a decade before menopause. Yes, up to 10 years! During perimenopause, a woman undergoes hormonal changes as the ovaries gradually produce fewer reproductive hormones, particularly estrogen and progesterone. I like to think of it as a time when your ovaries are announcing to your body ✌🏽peace, I’m out! They are going on a permanent holiday. 🏝
Though it may feel like it, perimenopause is not a sudden event but rather a gradual process marked by irregular menstrual cycles, hormonal fluctuations, and a wide range of physical and emotional symptoms. It usually starts in a woman’s 40s but can begin earlier or later, lasting anywhere from a few months to a decade.
What’s the difference between perimenopause and menopause?
Perimenopause and menopause are distinct phases in a woman’s life.
Women are still menstruating during perimenopause but may experience changes in their menstrual cycles. And as long as the body is ovulating, pregnancy is still on the table. Menopause, on the other hand, marks the end of menstruation and the reproductive years, usually occurring around the age of 50, and is defined as the absence of menstrual periods for 12 consecutive months.
Symptoms of Perimenopause
Every woman experiences perimenopause differently and uniquely. Keep in mind that not all the symptoms of perimenopause are present in all women. The wild, erratic and unpredictable hormonal fluctuations happening in perimenopause can lead to a variety of physical and emotional symptoms, including:
- Irregular menstrual cycles: Cycles may become irregular, with variations in the length and changes in the flow, including “loop cycles” that can make it seem like you are having a period every couple of weeks.
- Mood swings and emotional changes: Perimenopause can lead to mood swings, irritability, anxiety, and even depression in some women. And these changes tend to sneak up on us.
- Hot flashes and night sweats: Sudden feelings of warmth, flushing, and sweating, often accompanied by rapid heart rate.
- Vaginal changes: Decreased estrogen levels can lead to vaginal dryness, discomfort during intercourse, and an increased risk of urinary tract infections (UTIs).
- Changes in libido: Some women may experience decreased libido or changes in sexual response.
- Sleep disturbances: Difficulty falling asleep or staying asleep. And then this can lead to fatigue, brain fog, inability to focus. 🥱 Sleep changes are a very common issue I hear from women in perimenopause in my practice.
- Other physical symptoms: Fatigue, joint pain and muscle aches (yep!), headaches, food cravings (nope, it’s not just you!), and changes in weight distribution.
- Bone density concerns: Perimenopause brings hormonal changes that may impact bone health, emphasizing the importance of proactive measures to maintain strong bones.
Understanding Hormonal Changes During Perimenopause
Let’s just say it’s complicated, but I’ll do my best to break it down.
The hormonal changes in perimenopause are wild, erratic and unpredictable. And so are the symptoms at time. You’re not alone if you feel wild, erratic and unpredictable. The changes your body is undergoing are kind of like a reversed puberty. And we all remember how wild that was!
The main players are estrogen and progesterone, which experience major fluctuations during perimenopause. Initially, estrogen levels might stay steady or even increase, contributing to symptoms like irregular menstrual cycles and heavy periods. But over time, estrogen’s pattern is an overall decline, which can contribute to hot flashes, vaginal dryness, food cravings, weight changes, etc.
At the same time, progesterone levels gradually decrease, especially that peak of progesterone we usually get in the 2nd half of our cycle after ovulation. This is due to many of our cycles becoming anovulatory (no ovulation). This affects cycle lengths and can intensify symptoms like hot flashes and mood swings.
Follicle-stimulating hormone (FSH), regulated by the hypothalamus and pituitary gland increases overtime as the ovaries are signaling that they are going on vacation ✌🏽🏝 In other words, as the ovaries stop producing estrogen and promoting fertility, FSH rises (and can be detected on bloodwork).
Understanding these hormonal changes can provide incredible insight into the inner workings of our bodies and how we are affected during perimenopause. Plus, it emphasizes the importance of proactive healthcare and lifestyle choices to navigate this phase with ease, confidence, and empowered decisions.
Naturopathic Tools to Ease Perimenopause
Embracing a holistic path through perimenopause can empower you with tools to navigate this transformative journey. In this section, we’ll delve into holistic and naturopathic approaches that offer practical and gentle ways to ease the challenges associated with perimenopause.
Nutrition Support
One dietary approach that has garnered attention for its holistic benefits for women in perimenopause is the Mediterranean diet, which emphasizes whole, nutrient-rich foods that help support your body’s changing needs.
A key highlight of the Mediterranean diet is its incorporation of phytoestrogens, natural compounds in certain plant-based foods with estrogen-like properties. Among these, isoflavones, like soy and flax, are particularly beneficial for managing hormonal fluctuations and symptoms like hot flashes, menstrual changes and brain fog. Two servings per week can be helpful for some people.
Caffeine and alcohol can also trigger or exacerbate perimenopause symptoms, so I recommend reducing or avoiding these to help alleviate common symptoms, including hot flashes.
Strength Training
This one is HUGE, ladies!! If you haven’t picked up weights in years, research suggests to consider adding weights into your movement routine at least twice weekly. Hormonal fluctuations associated with perimenopause and general aging impact muscle mass and bone density, but strength training can significantly help counter these effects. By challenging your muscles through weights and resistance exercises, you enhance overall strength and mobility and fortify bone health, reducing the risk of osteoporosis.
Strength training also releases endorphins, fostering a positive mood and supporting mental resilience, vital aspects during this transformative phase.
Mindfulness Practices
For many women, their perimenopause years are very emotionally challenging ones involving changes in the home - kids leaving for college, aging parents, challenging partnerships and relationships, etc.
Incorporating a mindfulness practice helps equip you with valuable tools to manage the emotional and physical fluctuations accompanying this phase. By staying attuned to your thoughts and sensations, you can build stress resilience and reduce anxiety, and mood swings, promoting a sense of calm and inner balance.
Quality Sleep
Prioritizing quality sleep during perimenopause is a cornerstone of self-care that profoundly influences your overall well-being. Hormonal fluctuations and night sweats can disrupt sleep patterns, exacerbating fatigue and mood swings. Adopting healthy sleep habits and creating a conducive sleep environment can optimize your restorative sleep, bolstering your physical and emotional resilience.
If you’re struggling with sleep, start with the tips from this blog. And if you're still struggling, set up a call to chat.
Perimenopause Herbal Remedies and Supplements
Consider these herbal remedies and supplements for perimenopause support:
- Creatine: Creatine is a naturally occurring compound in our muscles and brain. By supporting energy production within muscle cells, creatine can boost physical performance and helps counteract age-related muscle loss.
- Fish Oil: Fish oil supplements are rich in omega-3 fatty acids and are recognized for their anti-inflammatory properties and can support the heart, joint flexibility and mental health during perimenopause.
- Vitamin D: Adequate Vitamin D intake is crucial for maintaining strong and healthy bones, as hormonal fluctuations impact bone health. Aim for a vitamin D level of 60 – 90 ng/mL on labs to support bone density and reduce the risk of osteoporosis.
- Chaste Tree Berry: Chaste tree berry, or Vitex, is an herbal remedy traditionally used for PMS symptoms. Its potential to modulate hormone levels makes it a popular choice for addressing mood swings, breast tenderness, and other discomforts associated with perimenopause.
- Melatonin and L-theanine: Melatonin helps regulate sleep-wake cycles, and taking it at bedtime can help improve sleep onset and duration. L-theanine is known for its relaxing effects and potential to promote a calm state of mind.
Acupuncture
Acupuncture is a proven approach for perimenopausal mood swings and insomnia. Targeting specific energy points, it restores balance, releasing endorphins for emotional regulation and promoting better sleep by aligning circadian rhythms.
Hormonal Replacement Therapy Considerations
Hormone Replacement Therapy (HRT) is a safe and effective tool to address many perimenopausal symptoms. HRT involves supplementing with bioidentical hormones like estrogen and progesterone. Speak with a qualified professional to see if HRT is right for you. You can also set up an alignment call with me.
Empowering Yourself During Perimenopause
Changing how we talk and think about perimenopause is a game-changer! Gathering information gives you the power to make informed choices, and sharing your experiences and listening to others helps create a support system that makes the journey feel less lonely.
Debunking perimenopause myths and celebrating it as a natural and important part of life helps to change the conversation. Instead, we can empower ourselves and each other to transition through perimenopause with strength and excitement for the new chapter ahead.
Become the Confident Woman You Want to Be
During the perimenopausal journey, remember that you hold the reins of your experience. By shifting the narrative around perimenopause, empowering yourself through accurate information, and fostering a support network, you are laying the foundation to become the confident and resilient woman you aspire to be!
As you navigate this transformative phase, embracing the changes and celebrating the newfound wisdom it brings, you embark on a path of self-discovery and growth.
If you’re ready to take that vital step towards reclaiming control of your body and unveiling your vitality – schedule a free alignment call with me! Supporting women in perimenopause is a specialty and passion of mine!
Let’s embark on this journey together, empowering you to embrace perimenopause with confidence, positivity, and a radiant sense of self!
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Please note that the information provided here is for general educational purposes only and should not be used as a substitute for professional medical advice. If you are considering discontinuing birth control (or any other medication) or starting a new supplement, please consult your doctor or other qualified healthcare providers. Your doctor can provide personalized advice based on your medical history and health status.
Resources
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