What is Perimenopause & How to Cope
Perimenopause is the phase between your productive years and menopause, where your ovaries start producing low levels of estrogen which contribute emotional and physical changes.
This transition period usually starts in a woman’s 40s but it can come earlier or later before menopause and can last for several years. The hormonal changes during peri–menopause result in symptoms such as unpredictable menstrual cycles, hot flashes, vaginal dryness, insomnia, and emotional changes among others.
In this article, we will explore the key indicators of perimenopause, how to cope with it, and treatment.
Key Indicators of Perimenopause
Unpredictable Menstrual Cycles
Irregular periods are among the first symptoms you will notice when you start experiencing peri-menopause.
Changes to your periods occurs due to hormonal fluctuations that make it difficult to predict your cycle. Your periods are likely to either get shorter or longer during this transition period and you could also skip your menstruation cycle in some cases. You might also notice changes in flow during your menstrual cycle where your periods become lighter or heavier than normal.
Mood Changes
The hormonal changes during the perimenopausal period can result in mood swings, irritability, sadness and anxiety. The perimenopause period takes a toll on your serotonin, the feel-good chemical that enables you to be happy. During your peri-menopause period you’re likely to experience unpredictable emotional changes that can greatly impact your normal routine. You might also experience signs such as sleep issues where you find it difficult to fall or stay asleep at night.
The mood changes can also result in depression due to stress, worry, tension, and anxiety associated with perimenopause.
Hot Flashes
Hot flashes are sudden feelings of warmth or heat that spread throughout the body and come out of nowhere. The heat normally creeps through your face, neck and chest resulting in a lot of sweating and rapid heartbeat. You might notice signs such as redness on your neck and face, night sweat and experience increased heartbeat accompanied by a cold chill afterward.
How to Cope with Perimenopause
There are several strategies you can use to cope with the symptoms that come with perimenopause.
Diet and Nutrition
Change your diet and nutrition to include a diet rich in lean proteins, vegetables, healthy fats, fruits and whole grains. Moreover, include in your diet food rich in phytoestrogen, such as flaxseeds and soy products that assist in balancing your hormone levels.
Ensure you’re well hydrated throughout the day by drinking a lot of water to help you to cope with hot flashes as well as enhance your overall well-being. It is also important to identify and avoid triggers such as alcohol, caffeine and spicy foods that can cause hot flashes.
Regular Exercise
Exercise will help you to maintain physical fitness and health which is key to maintaining a healthy weight, improving mood and reducing stress. Regular exercise will burn excess fat in the body thereby helping you manage symptoms such as lack of sleep at night and mood changes.
Treatment Options
Dietary Supplements
Consider adding supplements such as Vitamin D and Calcium supplements to support bone health during perimenopause. You can also consider herbal supplements, such as primrose oil, black cohosh and red clover that can help relieve hot flashes.
Hormone Replacement Therapy (HRT)
If you’re experiencing severe symptoms you can opt for HRT to help alleviate mood swings and hot flashes. HRT involves the use of supplemental estrogen to help balance hormone levels in your body to relieve symptoms, such as night sweats, hot flashes and vaginal dryness.
Seeking Medical Support Is Also Fine
Perimenopause is a natural stage of life that occurs before a woman reaches her menopause, but its signs can impact the quality of life.
The key indicators discussed above can help you recognize whether you have reached your perimenopausal phase of life. The coping strategies will also help you navigate this stage and manage symptoms effectively. If your symptoms persist or become severe you can seek medical advice from a professional to help you manage your perimenopause.
