top 5 tips for easing through periMENopause
Perimenopause is a time of natural hormonal transition that culminates in the menopause, 12 months after the final menstrual period. Perimenopause could begin any time from around 35 years of age when your ovarian supply of eggs starts to diminish: this can result in changes not just to your menstrual cycle, but throughout the body as the production of sex hormones alters and causes different consequences for different tissues. Not every woman experiences unpleasant symptoms during this time, however for some women it can be a time of debilitating symptoms like migraines, extreme mood changes, hot flushes, weight gain, joint pain, allergies, and insomnia. Adding to the pain, many women feel that they are unsupported medically, socially, at work, and even at home.
It’s important to know that menopause is not an illness, not anything you should feel ashamed about or think you should have to hide. It’s natural, it’s normal, it’s going to happen and there’s a lot you can do to support yourself through these hormonal changes, to minimise or prevent unwanted symptoms and reduce any associated long term risks to your health.
Here are my top 5 general tips for supporting yourself through this time of change:
1. Exercise!! Yep, this is one of THE most important things you can do (which is why it’s top of the list). Exercise that helps build muscle is especially important as women lose more muscle mass once their oestrogen has declined in menopause. But any and all forms of exercise will help. Exercise helps facilitate the uptake of glucose into cells which is important for reducing the risk of insulin resistance (menopause is itself a risk factor for insulin resistance), which worsens all symptoms of perimenopause. Insulin resistance is a metabolic state where the cells lose their sensitivity to insulin, and this can have effects on the ovaries, causing an increase in androgens (hormones like testosterone) which promote weight gain; it can also impact the supply of energy to the brain causing symptoms of brain fog, poor memory and concentration, and contribute to mood alterations.
Your naturopath can assess you for IR and help reduce and reverse it with evidence-based dietary changes and supplements like inositol and magnesium. In the meantime, start that pilates class, get that body moving and follow the next few pointers…
2. Support sleep. In our busy world of endless distractions and high work loads, it’s easy to forgo a bit of sleep to try to fit more into each day. But sleep is essential to good health. Maybe you’ve always been a good sleeper but then perimenopause hits and the changes to your hormones start to interrupt your normal sleep cycles, and you wonder if you’ll ever sleep well again. Assuming your sleep issues aren’t due to medications (antidepressants for example can commonly cause insomnia) you might want to try some of the following basic but important tips for supporting healthy sleep:
Wake up as close to dawn as possible and go to bed when the sun goes down - this helps your body to regulate its circadian rhythms and produce melatonin, the hormone that promotes sleep. Getting outside in the natural light and going for a walk after waking can also help with this.
Put your phone (and laptop) away at least an hour before bed, and don’t look at it if you wake up during the night. The blue light stimulates your brain to stay alert and reduces melatonin secretion.
Take some magnesium and glycine an hour before bed. Magnesium with glycine is a winning combination for supporting sleep, but speak to your naturopath about how much you should take and get your prescription tailored to your needs.
Exercise - regular exercise will tire the body out (just don’t do it in the evening as it can be stimulating), support healthy metabolism and reduce cortisol to help promote a good sleep.
Have some complex carbohydrates with your evening meal to keep your blood glucose and cortisol stable through the night - if you get a drop in blood glucose you can get a rise in cortisol while causes alertness. Some good choices of complex carbohydrates include sweet potato, quinoa, short grain brown rice, beans and lentils.
3. Reduce or eliminate alcohol. Sorry to say it, but alcohol worsens symptoms like hot flushes, insomnia & mood, and contributes to insulin resistance. Avoid it altogether if you can, and if you can’t then try not to binge drink, and keep it really moderate - not every night, and only 1 or 2 drinks at most! You’ll feel a lot better for it.
4. Reduce and manage stress in your life. Menopause results in a significant decline in oestrogen, however, the production doesn’t entirely stop as the adrenal glands produce a lot of the body’s oestrogen after menopause. This means it’s essential to support healthy adrenal gland function and the way we do this is by reducing stress and supporting the stress response. Supplements like magnesium (yep, magnesium is a winner for perimenopause!!) and vitamin B6, zinc and herbal adaptogens can all help. Vitamin C is concentrated in the adrenal glands, too, so eating plenty of vitamin C rich foods like kiwi fruits, capsicum and citrus is helpful, too. Chat to your naturopath for advice specific to your needs.
Outside of your naturopathic prescription it’s important to promote enjoyment in your life; take time for you; find lots of reasons to move your body; say no to others’ expectations; hang out with friends; find reasons to laugh and look on the brighter side of life; seek solace in loved ones; and take refuge in nature. Sharing your experience of going through perimenopause and menopause with others helps to normalise it, and there are lots of social media groups available for support, too, for those who are interested. If your mood is particularly low or volatile then please seek professional help: the mood changes can be severe for some women and help is available.
5. Eat a healthy whole foods diet. During perimenopause and beyond you want to promote metabolic health by eating a wholefoods diet low in sugar and refined carbohydrates (things like white bread and pasta, biscuits, cakes, soft drinks, fruit juice, lollies and chocolate, etc). This will help reduce the risk of insulin resistance and the worsening of any symptoms you might be experiencing, as well as promote health beyond menopause. Getting protein at each meal is important for maintaining muscle mass and increasing satiety, reducing the risk of overeating. Be sure to include healthy sources of protein such as oily fish, tofu, legumes and beans, lean meats, nuts and seeds, and organic dairy products, especially eggs.
It’s also really important to support your digestive system by eating slowly and mindfully; including salad bitters like rocket and radish that promote the release of digestive enzymes; and fasting overnight to promote metabolic health and allow a kind of muscular cleansing to occur throughout the digestive tract. Getting plenty of variety in the fruits and veggies you eat, and including fresh herbs and spices will also aid in keeping a healthy balance of good bacteria in your gut - essential for metabolic health, weight management, mood and immune health.
While the above tips are pretty general in nature, they are all really important promotors of good health throughout perimenopause, into menopause and beyond. Don’t feel you have to start implementing them all today, but keep them in mind as you move through this important life stage and do what you can to support your health. If you are suffering from unpleasant and undesirable symptoms or want recommendations specific to your needs then please seek advice from a trusted professional as you don’t have to suffer in silence.
