Women experience many transitions in their lives, all accompanied by their own unique sets of challenges and rewards. Menopause can feel particularly hard—a huge hormonal shift coupled with the additional stressors of caring for aging parents, supporting children through school, or preparing for retirement. Knowing it’s coming, and being surrounded by a circle of women experiencing similar if not the same collection of intrusive symptoms never seems to make perimenopause any more bearable. It may feel like nothing will ever make the symptoms more bearable, but there are a lot of things that can be added to your routine that can make this transitional period feel a lot easier.
What’s the difference between perimenopause and menopause?
These two terms are often used interchangeably, but they’re really quite different. Perimenopause typically starts in your late 40s to early 50s lasting anywhere from a few months to several years—it’s the period leading up to menopause where your hormones begin to fluctuate—particularly estrogen and progesterone. This is where you’ll start to notice changes in your period, sleep disturbances, hot flashes and mood changes.
Menopause marks the point in time when you haven’t had a menstrual period for twelve consecutive months. After that, you are considered postmenopausal. While some symptoms may begin to ease in postmenopause, others, such as vaginal dryness and bone density loss, can persist or even worsen without proper management.
Perimenopause: A Pro-Inflammatory Problem
While hormonal changes are the primary drivers of menopause, inflammation can play a large role in exacerbating symptoms. Estrogen has anti-inflammatory properties, and its decline can lead to increased systemic inflammation. This inflammation can contribute to symptoms like joint pain, fatigue, and even brain fog. By tackling inflammation head-on with supplements and diet, you may be able to experience relief from some of your symptoms rather than attempting to target every single symptom individually. Keep reading to learn more about our supplement and lifestyle recommendations.
What are the signs and symptoms of perimenopause?
- Vasomotor Symptoms: Hot flashes, night sweats
- Mood and Cognitive Changes: Anxiety, depression, memory lapses
- Sleep Disturbances: Insomnia, waking frequently
- Physical Symptoms: Vaginal dryness, joint pain, weight gain
- Bone and Heart Health: Loss of bone density, increased risk of heart disease
What are the best supplements for menopause relief?
- Black Cohosh has long been used to help reduce vasomotor symptoms like hot flashes and night sweats. It can mimic estrogen in the body, helping to restore hormonal balance.
- Chasteberry is another botanical that can support progesterone production, making it especially helpful during perimenopause when progesterone levels start to fluctuate. It can help to reduce breast tenderness, mood swings, and irregular cycles, offering comprehensive symptom relief as hormones shift.
- Sage leaf is widely recognized for its ability to reduce excessive sweating and hot flashes. Its antioxidant properties may also help protect against oxidative stress, which becomes more prevalent during menopause due to declining estrogen levels. Sage’s calming effects can further support mood and cognitive function, providing well-rounded benefits.
- Ginkgo biloba is often recommended to support memory, focus, and cognitive function, which can sometimes decline during menopause. It can improve circulation, which may also help combat fatigue and mood swings. Its neuroprotective properties make it a valuable addition for women experiencing brain fog or mental fatigue during this life stage. Its additional anti-inflammatory properties can help target the root cause.
- Licorice root is an adaptogen that can help the body cope with stress and fatigue—two common challenges during menopause. It contains phytoestrogens that may mimic estrogen, which may provide relief from hot flashes and night sweats. Additionally, its anti-inflammatory benefits can support joint health and reduce discomfort associated with hormonal changes.
How can you manage perimenopause symptoms naturally?
In addition to supplements, certain lifestyle changes can improve menopause symptoms and overall health:
- Nutrition: A balanced diet rich in whole foods, healthy fats, and lean proteins can support hormonal balance and reduce inflammation. Foods high in phytoestrogens, like flaxseeds and legumes, can mimic estrogen in the body and help alleviate symptoms. Calcium and vitamin D are particularly important for maintaining bone health.
- Stress Management: Chronic stress exacerbates hormonal imbalances. Meditation, deep breathing, and mindfulness exercises can help lower cortisol levels and improve mood.
- Exercise: While exercise is important, less can sometimes be more during menopause. High-intensity interval training (HIIT) and other strenuous workouts can cause spikes in cortisol, that may make perimenopausal symptoms worse. Instead, prioritize lower-impact activities such as yoga, pilates, walking, and strength training. These forms of exercise promote muscle tone, bone density, and cardiovascular health without overwhelming the body.
- Sleep: Menopause often disrupts sleep patterns. Creating a calming bedtime routine, maintaining a cool bedroom environment, and limiting caffeine or alcohol intake in the evening can help enhance sleep quality.
- Hydration and Avoiding Triggers: Staying hydrated and reducing consumption of caffeine, alcohol, and spicy foods may help minimize hot flashes and night sweats.
Whether you’re experiencing symptoms firsthand or guiding patients through this phase, embracing a holistic approach can make all the difference.
