Heading into perimenopause unprepared can feel like embarking on an uncharted journey. As women, our bodies undergo remarkable transformations, and this period can be a time of positive change, offering opportunities for personal growth and mindset shifts. Understanding these changes can empower us to thrive through this significant life stage, and it's important to remember that experiences can vary greatly among individuals. Drawing from my personal experiences, I want to share some insights and practical tips I’ve learned along the way that have made a big difference in how I feel, to help you navigate perimenopause and make the journey smoother. Take time to identify the early signs of perimenopause so you can better understand and manage this transition.

Understanding perimenopause

Perimenopause, often referred to as the menopause transition, typically begins in a woman’s mid-40s but can start earlier. It’s characterised by fluctuations in estrogen, progesterone, and sometimes testosterone levels, these hormonal fluctuations can lead to a range of perimenopause symptoms. Hormonal shifts during this time can significantly impact mood, emotional well-being, and cognitive function. Common perimenopause symptoms include hot flushes, mood swings, irregular periods, sleep disturbances, and weight gain, which is often associated with metabolic and hormonal changes. Monitoring changes in the menstrual cycle is also a key aspect of understanding and managing perimenopause. These changes are natural but can be challenging to manage without the right knowledge and support.

1. Nourish your body

Nutrition plays a crucial role in managing perimenopausal symptoms, as the right foods can help support hormone levels, reduce inflammation, ease some of your symptoms, and improve overall health. Maintaining a balanced diet is especially important for cognitive health and emotional stability during perimenopause. Certain foods and dietary practices contribute to improved well-being by supporting hormone balance and providing essential nutrients. Eating habits, such as choosing nutrient-dense foods and regular meal timing, can have a significant impact on hormone balance. It is also important to eat a variety of whole foods, including lean proteins, healthy fats, and fiber-rich vegetables, to maintain health and manage symptoms. Taking supplements or medications with food can enhance absorption and effectiveness. Additionally, paying attention to weight and addressing the challenges of weight management during perimenopause is crucial, as hormonal changes can make it more difficult to maintain a healthy weight.

Here are some key dietary considerations:

• Phytoestrogens These are plant-based compounds found in foods like flaxseeds, soybeans, and lentils exert a mild estrogenic effect in the body and help balance hormone levels. Incorporating these into your diet may assist in providing relief from symptoms such as hot flushes.
• Fiber-Rich Foods Whole grains, fruits, and vegetables aid digestion and can help regulate blood sugar levels, which may stabilise mood swings and prevent energy crashes.
• Hydration Drinking plenty of water is essential, especially if you experience hot flushes or night sweats. Staying well-hydrated can help manage body temperature and prevent dehydration-related fatigue.
• Limit Caffeine and Alcohol Reducing intake of these can make it easier to manage perimenopausal symptoms, particularly by minimising sleep disturbances and hot flushes.

 

2. Support your mind

Perimenopause can significantly impact mental well-being, with fluctuating hormones causing psychological symptoms such as anxiety, prolonged low mood, and emotional swings. These changes can also affect mental health, making it crucial to recognize and address mental health symptoms during this transitional phase. These are often among the first symptoms many women experience and it’s important to address these changes with compassion and care.

• Mindfulness and Meditation Practicing mindfulness can help reduce stress and improve emotional resilience. Even just a few minutes of daily meditation can make a significant difference.
• Regular Exercise Physical activity releases endorphins, which can boost your mood and reduce stress. Aiming for a mix of cardiovascular exercises, strength training, and flexibility workouts like yoga is recommended, but even just getting outdoors for a daily walk can make a big difference in how you feel.
• Sleep Hygiene Quality sleep is vital for hormonal balance. Create a relaxing bedtime routine, avoid caffeine and screens before bed, and ensure your sleeping environment is comfortable.

3. Embrace holistic support

In addition to lifestyle changes, certain supplements can provide targeted support during perimenopause. It is important to track your symptoms and the effects of any supplements to monitor your progress and adjust your routine as needed based on your individual response. Supplements can affect the body in various ways and may interact with other treatments or medications, so safety should always be a priority. At The Menopause Co., we’ve developed formulations specifically designed to address the most common symptoms women experience in this life stage, and our products are free from hormones and unnecessary additives to emphasize safety and accessibility. Patients with specific health conditions, such as those taking medications or with hormone-sensitive issues, should talk to a healthcare professional before starting any new supplement. If you have specific concerns or are at risk of adverse effects or interactions, it is essential to discuss these with your healthcare provider to ensure the best and safest approach. Here are just some of the plant actives and essential minerals and vitamins that can be beneficial:

• Magnesium Glycinate When it comes to sleep, this particular form of magnesium, found in our Sleep supplement, not only encourages the onset of sleep but also ensures a deeper and more undisturbed rest. Magnesium glycinate's unique structure allows it to be more easily absorbed by the body, effectively calming the nervous system and reducing stress. By doing so, it minimizes the chances of nighttime waking and restless sleep, helping you stay asleep throughout the night
• Ashwagandha Ashwagandha is a renowned adaptogen with centuries of use in Ayurvedic medicine. Its stress-relieving properties make it a powerful tool for addressing the emotional and physical challenges of perimenopause and menopause. Best known for its ability to reduce stress and help balance hormones, especially cortisol, a growing body of evidence shows Ashwagandha also has potent anti-inflammatory properties, excellent immune-boosting effects, and can significantly ease anxiety, enhance libido, and boost energy levels. Find it in our Energy and Libido formulas.
• Bacopa Monnieri Bacopa Monnieri, commonly known as Brahmi, is included in our Focus supplement and has been used for centuries in Ayurvedic medicine and is a nootropic as well as an adaptogen, meaning it serves as an exceptional brain tonic, enhancing cognitive function, boosting mental resilience, and reducing anxiety and stress. Additionally, Bacopa monnieri has been proven to have a positive effect on mood and to help reduce elevated levels of cortisol in the body, helping us feel more balanced and calm.
• B Vitamins B vitamins, the full suite of which we included in our Energy supplement, are essential for converting dietary nutrients into usable energy. They aid in the breakdown of carbohydrates, fats, and proteins, ensuring your body efficiently produces energy throughout the day. By supporting mitochondrial function, B vitamins help combat fatigue and maintain consistent energy levels, which is particularly beneficial for women experiencing energy dips and fatigue during the menopause transition.

4. Connect with others

Sharing your experiences with other women going through similar changes can be incredibly reassuring. Building a supportive community, whether through in-person groups or online forums, can provide a sense of belonging and validation.

5. Seek professional guidance

Every woman’s perimenopause journey is unique, and sometimes professional guidance is necessary. Menopause specialists and healthcare providers have a particular interest in supporting women through perimenopause and menopause, offering expertise and dedication to your well-being. Consulting with a healthcare provider, menopause specialist, or nutritional therapist can help tailor a plan and explore treatment options that address your specific needs, symptoms, and concerns, including understanding your hormones, such as progesterone, and how they impact your menopause experience. Don’t hesitate to share your concerns openly during your consultation. If you don’t feel heard, research and find another. You can also book an appointment with a specialist or healthcare provider for personalized guidance.

6. A special note on stress

Managing stress is crucial for maintaining overall well-being during this transitional period, as it can exacerbate most symptoms such as hot flushes, sleep disturbances, and mood swings.

Simplifying your schedule, learning to say no, and prioritising self-care can all help reduce stress and improve your ability to cope with any symptoms you may experience.

Remember, your body is undergoing many changes, so it's hardly surprising that you may wonder where the 'old me' has gone. With the right knowledge and resources, along with seeking the right support and treatment options, and importantly, being consistent, you can navigate this journey and thrive.

Discover our range of evidence-based supplements, developed with mind and body nutrients to support your body and your needs before, during, and after this transitionary life stage.

This article has been reviewed by our expert advisory team.