You don’t have to just suck it up and deal!
Does it feel like your sleep has gotten weird out of the blue? Waking in the middle of the night for no apparent reason or, even better, waking drenched in sweat. On top of that, your periods have taken on a life of their own. Some months barely there. Other months early and super heavy. And the irritability. Oh, the irritability. Sometimes, it feels like you only get a few days off from the monthly PMS mood swings.
Guess what? You might be stepping into the natural and empowering phase of perimenopause!
Whether it’s catching you off guard or you’ve been waiting for it to show up, I’m here to tell you that you don’t need to suck it up and deal with these new symptoms.
Instead, let’s demystify the unknowns of perimenopause, help you tackle your burning questions, and arm you with the know-how to embrace this major transformational phase.
What is perimenopause?
Perimenopause is a natural phase in a woman’s life, often kicking in up to ten years before menopause. The average age of menopause (when you haven’t had a period for one year) is around 50. So that means perimenopause can start in your early 40’s!
And last for, yep, a whole decade!
During perimenopause, your body experiences hormonal shifts, with the ovaries gradually producing fewer reproductive hormones – especially estrogen and progesterone. While it might feel like a sudden plot twist, perimenopause is more of a slow burn. It unfolds with irregular menstrual cycles, hormonal ups and downs, and a mix of physical and emotional symptoms.
So, what sets perimenopause apart from menopause?
In perimenopause, you’re still menstruating, even though your cycles may take some unexpected turns. As long as ovulation is happening, pregnancy remains a possibility. On the flip side, menopause signals the end of menstruation and the reproductive chapter, usually around age 50.
Symptoms of Perimenopause
Entering perimenopause means facing subtle changes – disrupted sleep and heightened PMS symptoms due to dropping progesterone. As this phase progresses, irritability and night sweats may emerge, emphasizing the impact of declining progesterone. Then, estrogen begins to decrease, and hot flashes and vaginal dryness may join the mix.
The good news?
These symptoms often level out after menopause, marking the end of the hormonal roller coaster. Now, let’s explore the symptoms of perimenopause in more detail.
- Irregular Menstrual Cycles: Your periods may become unpredictable with changes in length and flow, including loop cycles that might make it seem like your period is on repeat every couple of weeks.
- Hot Flashes and Night Sweats: Get ready for sudden warmth, flushing, sweating, and the occasional heart race.
- Mood Swings and Emotional Changes: Perimenopause can lead to mood swings, irritability, anxiety, and even depression in some women.
- Vaginal Changes: Lower estrogen levels can lead to vaginal changes, including dryness, discomfort, and a higher risk of urinary tract infections.
- Changes in Sexual Function: Some women may experience decreased libido or changes in sexual response.
- Sleep Disturbances: Hormonal shifts – especially estrogen and progesterone – can make it difficult to fall asleep and stay asleep.
- Memory and Concentration Changes: Hormonal fluctuations can impact cognitive functions, leading to changes in memory and concentration.
- Increased Urinary Urgency: Some women may notice a heightened sense of urgency or frequency in urination.
- Other Physical Symptoms: You can also expect a mix of fatigue, joint and muscle aches, headaches, and changes in weight distribution.
Natural Tools for Navigating Perimenopause
A comprehensive naturopathic toolkit can help you gracefully weather this perimenopause transition. Let’s begin by diving into the naturopathic approaches and shed some light on practical and gentle methods targeting the challenges associated with perimenopause.
Sleep
During perimenopause, good sleep isn’t just a luxury – it’s a fundamental part of feeling your best. Hormonal changes and night sweats can mess with your sleep, making you more tired and moody. To support your body and mood during perimenopause, tackle sleep disruptions head-on.
Nourish Your Body
Eating right during perimenopause is like giving your body a supportive high-five. Here’s the game plan to get you started:
- Go Easy on Intermittent Fasting:
- Intermittent fasting might be the trend, but going too strict on fasting can throw your hormones off balance, potentially stirring up perimenopausal symptoms. Instead, consider a more balanced approach that nourishes your body throughout the day.
- Get 1-1.5g/kg of Protein a Day:
- Aim for 1 to 1.5 grams of protein per kilogram of your body weight daily. To help maintain your muscles facing a hormonal shake-up. Whether it’s lean meats, plant-based proteins, or a mix of both, ensuring you get enough protein can be a game-changer.
This isn’t the time for complicated diets or trendy eating plans. It’s about finding a balance that works for you, supporting your body’s needs during perimenopause with straightforward and practical choices.
Move and Sweat Regularly
Staying active during perimenopause is like giving your body a daily dose of vitality. Whether it’s a brisk walk, a dance session in your living room, or some gentle yoga, the goal is to keep your body active regularly. Don’t overthink it; just find something you enjoy that gets your body moving and your heart rate up. And yes, sweating is a good thing!
Twice a week, I want you to throw in some weight training. It doesn’t mean you have to become a bodybuilder – think more along the lines of lifting some weights or doing resistance exercises. This supports muscle tone and revs up your metabolism.
Find Joyful Activities
Injecting joy into your perimenopausal days is more than a mood-booster; it’s a resilience strategy. Give yourself the green light to indulge in activities that genuinely make you happy – whether it’s a forgotten hobby, quality time with loved ones, or a moment of self-care.
Joy isn’t just a distraction; it’s a powerful tool against the occasional perimenopausal blues, shifting your perspective and reminding you that life’s journey is filled with moments worth savoring.
Perimenopause Herbal Support
You can also explore the following herbal remedies and supplements to support you during perimenopause:
- Vitex (Chaste Tree Berry): Known for its potential to balance hormones, vitex may help alleviate symptoms like irregular menstrual cycles and mood swings.
- Maca: An adaptogenic herb that may assist in managing stress and supporting hormonal balance during the perimenopausal phase.
- Salvia: Traditionally used to address menopausal symptoms, including hot flashes.
- L-Theanine: Known for its calming effects, L-theanine may offer relief from stress and anxiety, common during perimenopause.
- Ashwagandha: An adaptogenic herb that may help the body adapt to stress, supporting hormonal balance and overall well-being.
Prescription Support
When your menstrual cycle takes an unpredictable turn, sleep is a mess because of night sweats, or your mood dances on the touchy side, herbal remedies might not be cutting it anymore. That’s the cue to consider oral micronized progesterone, a bio-identical progesterone.
Whether taken throughout the month or in the two weeks leading up to your period, this can significantly ease the perimenopausal experience.
Oral micronized progesterone is often the first step into menopausal hormone therapy (MRT). If you need additional support, particularly for hot flashes and vaginal dryness, then topical and vaginal estrogen are often the next step.
Take Back Your Power in Perimenopause
Transforming how we discuss and perceive perimenopause is a game-changer!
Equipping ourselves with knowledge empowers us to make informed decisions. While sharing our stories and lending an ear to others builds a support network that turns the journey from isolating to interconnected.
We shift the narrative by understanding the perimenopause transition and recognizing it as a natural and significant phase of life. Rather than enduring, let’s empower ourselves to approach perimenopause with resilience and anticipation for the exciting chapter ahead.
What to learn even more?
Then Wild Genesis – Navigating Perimenopause is your next step. In this online masterclass we get into even more details about what your hormones are doing, symptoms you might experience, and your treatment options.
Looking for one-on-one support?
Schedule a free discovery call to learn how I can help you identify and treat the root cause of your symptoms using my unique, one-on-one Fatigue Fix care method.
- Dr. Emily Livengood
Resources
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