You’re probably familiar with menopause: the period during which the ovaries stop producing estrogen and menstruation stops. But perimenopause, its predecessor, gets much less airtime. This ends here. We’ll explain what perimenopause is and what perimenopause treatments and lifestyle adjustments you can make to make the transition easier.
What is Perimenopause?
“Perimenopause is the difficult and potentially long transition period between your reproductive years and menopause,” says Dr. Juanri Jonck, general practitioner at LifeLab in Pretoria. “During perimenopause, the release of follicles from your ovaries (ovarian reserve) decreases, impairing communication between the pituitary gland (in the brain) and the ovaries, resulting in massive spikes and drops in your previously well-controlled hormone levels.” This process can take between seven and 14 years, says Dr. Jonck.
What are the symptoms of perimenopause?
Because almost every body system is affected by perimenopause (from sleep to metabolism to the brain, bones, and skin), the symptoms are extensive. These include not only irregular periods, mood swings, sleep disorders and memory problems;
“Some women are lucky and show the clinical signs of early perimenopause, which is a seven-day change in their menstrual cycle (7 days longer or shorter) in two consecutive cycles,” says Dr. Jonck. But most of the time it’s just not that easy.
READ MORE: What is the true age of perimenopause – and what are the symptoms?
What perimenopause treatment is available?
“It is a common misconception that there is nothing you can do about perimenopause,” says Dr. Jonck. For example, since perimenopause brings with it mood swings and emotional unpredictability, “the first step to building mental resilience is simply to give this emotional and physical roller coaster a name,” says Dr. Jonck. “In other words, realize that your mood swings, anxiety or depression are hormonal.” Here are expert-backed treatment options for perimenopause.
Hormone therapy for perimenopause
Although each symptom has its own treatment, Dr. Jonck believes that the best treatment in perimenopause is the correct dosage and administration of hormone replacement therapy (HRT). HRT works by delivering an appropriate amount of hormones that can help relieve symptoms.
READ MORE: The 7 Best Brain Boosting Supplements for Improved Memory, Focus and Mood
Eat well
A balanced diet rich in fruits, vegetables, whole grains, and healthy fats like the Mediterranean diet is associated with better symptom control and a healthy body weight during perimenopause. Additionally, a study finds that dietary changes can help prevent the onset of chronic diseases associated with menopause.
When it comes to eating right, choose high-fiber options like avocado and grapefruit. Reducing red meat and processed food consumption while increasing plant-based diets also helps reduce inflammation.
Cut down on coffee and alcohol
Sad face emoji. Sugar (commonly found in alcohol), caffeine, and alcohol are known hormone disruptors that can actually worsen hot flashes and anxiety, says Dr. Jonck. Limit these.
Pick up weights
Studies show that moderate exercise reduces both physical and mental symptoms and improves the quality of life of women during this phase. Putting stress on your body not only creates lean, fat-burning muscles, but also increases bone density. This, in turn, helps with mood, weight and stress management. Aerobic and strength exercise also supports bone health, mood regulation, and cardiovascular fitness, all of which are critical during perimenopause.
Sleep more
Seriously. “When my patients have to choose between getting up at 4 a.m. to go to the gym or getting a proper 7.5 to 9 hours of sleep, we always choose sleep,” says Dr. Jonck. Sleep is important for cortisol control and pretty much everything else. So don’t skip it — and that includes limiting screens before bed.
READ MORE: Painful periods? PCOS? Get to know hormone-balancing dietary supplements
Try hormone regulators
In addition to sleep, diet and exercise, nutritional supplements can help during perimenopause. Common natural hormone regulators or stimulants include supplements such as maca root, ashwaganda, evening primrose, magnesium, and black cohosh. But, says Dr. Jonck, it is not a replacement for clinical interventions such as HRT.
Train your brain
Brain fog? Forgotten things? Take a crossword puzzle. “Just as we need to train our bodies, we also need to train our brains,” explains Dr. Jonck. “Learn new skills, choose reading over scrolling, or even try new recipes or ways to get to work.” Meditation is also great for our brains – and it also helps manage stress.