Perimenopause, often referred to as the “menopausal transition,” is a stage in a woman’s life that occurs several years before she reaches menopause. This phase can be surprising for many women, as it brings about various physical and emotional changes as the body prepares for menopause. This guide aims to help you understand and implement nutrition, wellness and lifestyle strategies to help manage perimenopause symptoms.
Understanding Perimenopause
Perimenopause is the phase leading up to menopause, characterized by gradual hormonal changes. These changes affect the regularity of menstrual cycles. There are two stages of perimenopause:
Early Stage
Women in the early stages may experience a skipped period or occasional instances of missed periods.
Late Stage
Periods become irregular, and women may go several consecutive months without menstruating. At the end of this stage, menstruation ceases entirely, marking the end of perimenopause.
Perimenopausal Symptoms
According to the Clinical Obstetrics and Gynecology, women may experience a range of symptoms during perimenopause, including:
- Hot flashes
- Vaginal and sexual changes
- Genital symptoms such as dryness, burning, or irritation
- Mood swings and altered sleep patterns
- Changes in menstruation
- Weight gain
- Fatigue
- Urinary symptoms like urgency or incontinence
- Depression and anxiety
- Difficulty sleeping
- Heart palpitations
- Headaches
- Joint and muscle pain
These symptoms can significantly impact both physical and emotional health, as well as daily life.
When Does Perimenopause Start?
Perimenopause typically begins in a woman’s 40s but can start earlier. Signs of menstrual irregularity and fluctuations are common indicators of the onset of perimenopause.
How Long Does Perimenopause Last?
The duration of perimenopause varies from woman to woman, lasting between four to eight years on average. However, it can extend up to ten years in some cases. Several factors, including genetics, lifestyle, and overall health, influence its duration.
Perimenopause Weight Gain
Weight gain is a common concern during perimenopause. Hormonal changes, particularly a decrease in estrogen levels, can affect metabolism and lead to weight gain, especially around the abdomen. On average, women may gain approximately 5 to 7 pounds (or 2 to 3 kg) during the menopause transition, though individual experiences vary.
Signs Perimenopause is Ending
The cessation of menstrual periods for 12 consecutive months and a reduction in vasomotor symptoms (VMS) like hot flashes and night sweats indicate the onset of menopause.
Supplements for Perimenopause
Supplements may help alleviate perimenopausal symptoms and support overall well-being. Commonly recommended supplements include:
- Black cohosh
- Soy isoflavones
- Omega-3 fatty acids
- Wild yam
- Kava
- Ginseng
- Maca
Additionally, incorporating the following vitamins and minerals may provide perimenopause symptom relief:
- Calcium and Vitamin: bone health
- Vitamin C: collagen synthesis and bone formation
- Topical Vitamin E: alleviating vaginal dryness
However, it's essential to consult a healthcare provider before taking any supplements, as some may interact with medications.
Healthy Lifestyle Habits
Diet and lifestyle changes can significantly impact perimenopausal symptoms:
- Diet: Incorporate foods rich in Vitamin C & D such as yogurt, cheese, milk, soy, tofu and chia seeds.
- Exercise: Regular physical activity, including both aerobic and resistance training, can help manage weight gain and reduce cardiometabolic risk.
- Stress Management: Practice stress-reducing techniques like meditation, yoga, or deep breathing exercises.
- Rest and Sleep: Ensure you get enough rest and quality sleep each night.
- Avoid Triggers: Steer clear of smoking, caffeine, alcohol and spicy foods, as they may trigger hot flashes.
Cryotherapy
Recent studies suggest that Cryotherapy may help reduce belly fat in menopausal women. Restore offers Cryotherapy and other wellness therapies tailored for well-being during perimenopause.
Navigate the Transition with Education
Perimenopause may present emotional and physical challenges, but with knowledge about the symptoms and adopting lifestyle adjustments, self-care and wellness practices, navigating this transition can be smoother.
Ready to book your Cryotherapy appointment? Don't forget that we have an extensive IV Drip menu to help supplement the nutrients your body needs to feel your best.
Medical services are provided by an independently-owned physician practice. Some services may require medical clearance and a prescription. We reserve the right to refuse service to anyone. Services and prices may vary per location.
The content on our site, blog posts, educational materials, app, promotional newsletters, and any other written content are not intended to replace an evaluation with a qualified healthcare professional and are not intended as medical advice.
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