Understanding Perimenopause: Symptoms, Nutritional Needs, and Naturopathic Care
Perimenopause, the transitional phase before menopause, typically begins in women aged 40 to 50 and can last anywhere from a few months to several years. This period is marked by fluctuating hormone levels, primarily oestrogen and progesterone, leading to a range of physical and emotional symptoms. Understanding these changes, along with appropriate nutritional and naturopathic interventions, can significantly ease the transition.
Symptoms of Perimenopause
- Irregular Periods: Changes in menstrual cycle length, flow, and frequency.
- Hot Flashes and Night Sweats: Sudden feelings of warmth, often accompanied by sweating and flushing, especially at night. These may be constant of fluctuate during different times in your cycle.
- Sleep Disturbances: Difficulty falling or staying asleep, often due to night sweats or hormonal fluctuations.
- Mood Swings: Increased irritability/anger, anxiety, or depression.
- Vaginal Dryness: Reduced oestrogen can lead to thinning and drying of the vaginal tissues.
- Decreased Libido: A drop in sexual desire and arousal.
- Weight Gain: Particularly around the abdomen.
- Thinning Hair and Dry Skin: Hormonal changes affecting hair and skin texture.
- Memory Issues: Mild forgetfulness or difficulty concentrating.
Nutritional Requirements and Support
Proper nutrition is crucial to manage perimenopausal symptoms and maintain overall health. Key nutritional requirements and support include:
- Calcium and Vitamin D: To combat the increased risk of osteoporosis. Foods rich in calcium (dairy products, leafy greens) and exposure to sunlight or supplements for Vitamin D are essential.
- Iron: To prevent anaemia, especially important if periods are heavy. Sources include meat, legumes, and dark leafy greens.
- Fibre: To aid digestion and maintain healthy blood sugar levels. Whole grains, fruits, vegetables, and legumes are excellent sources.
- Phytoestrogens: Plant-based oestrogens found in soy, flaxseeds, and whole grains can help balance hormones.
- Omega-3 Fatty Acids: To reduce inflammation and support heart health. Found in fatty fish (such as mackerel, sardines and anchovies), flaxseeds, and walnuts.
- Antioxidants: to combat oxidative stress. Fruits, vegetables, nuts, and seeds are rich in vitamins C and E, and selenium. Supplements such as resveratrol, NR, quercetin and CoQ10 are also important antioxidants to support a healthy body and reduce disease risk.
- Hydration: Drinking plenty of water helps manage hot flashes and maintain overall health. Adding in a quality electrolyte will help maintain hydration.
- Protein and Specific Amino Acids: Adequate protein intake supports muscle mass, bone health, and overall body function. Essential amino acids such as tryptophan, tyrosine, and glutamine play critical roles in brain health and neurotransmitter production. Collagen peptides support skin elasticity, joint health, and connective tissues.
- B Vitamins: Particularly B6, B12, and folic acid, which are crucial for maintaining healthy nerve cells and supporting brain function. Sources include whole grains, eggs, dairy products, and leafy greens.
- Magnesium: Important for nerve function and brain health. Sources include nuts, seeds, leafy green vegetables, and whole grains.
- Choline: Found in eggs, liver, and soybeans, choline is essential for brain health and memory.
- Curcumin: The active compound in turmeric, known for its anti-inflammatory and antioxidant properties, which may support cognitive health.
* Find all of these products in the store – we have a wide variety of canned fresh and frozen fish, fresh organic produce and all your staples plus a wide selection of quality natural supplements including vegan options, amino acids and protein powders, liver capsules and powder, huge selection of collagen powders and capsules and electrolytes to support your ongoing needs.
Naturopathic Care and Herbal Support
Naturopathic care focuses on holistic approaches, including dietary changes, lifestyle adjustments, and the use of herbs to support health during perimenopause.
- Black Cohosh: Commonly used to relieve hot flashes and night sweats. It is believed to have oestrogen-like effects.
- Dong Quai: Often called “female ginseng,” this herb can help balance hormone levels and reduce menopausal symptoms.
- Red Clover: Contains phytoestrogens which may help alleviate hot flashes and improve bone health.
- Ahiflower: A rich source of omega fatty acids, particularly omega-3 (SDA) and omega-6 (GLA), which support overall hormonal balance, reduce inflammation, and promote skin health.
- Chasteberry (Vitex): Helps balance progesterone levels, reducing PMS-like symptoms such as breast tenderness and mood swings.
- Ashwagandha/Withania: An adaptogen that can help manage stress, improve sleep, and reduce anxiety.
- Ginseng: May help with mood swings and sleep disturbances by supporting overall energy and resilience.
- Licorice Root: Contains compounds that mimic oestrogen and can help balance hormones, but should be used cautiously as it can raise blood pressure.
- Maca Root: Believed to support hormonal balance and increase energy and libido.
- Saffron: Known for its mood-enhancing properties, saffron can help alleviate mood swings, depression, and anxiety during perimenopause.
- Shatavari: An Ayurvedic herb that supports female reproductive health, helps balance hormones, and can reduce symptoms like hot flashes and mood swings.
- Ginkgo Biloba: Known for improving memory and cognitive function, it can help with mild forgetfulness and difficulty concentrating.
- Bacopa Monnieri: An adaptogenic herb traditionally used to enhance memory and cognition.
- Rosemary: Contains compounds that may improve memory and concentration.
- Lions mane: supports cognitive function and helps alleviate mild memory issues and difficulty concentrating.
Lifestyle Adjustments
In addition to nutritional and herbal interventions, lifestyle changes can significantly impact the management of perimenopausal symptoms:
- Regular Exercise: Helps maintain a healthy weight, reduce stress, and improve mood and sleep quality. Incorporating Pilates and yoga can be particularly beneficial:
- Pilates: Focuses on strengthening the core, improving flexibility, and enhancing overall body awareness. It helps maintain muscle mass and bone density, which are crucial during perimenopause.
- Yoga: Promotes relaxation, reduces stress, and improves flexibility and strength. Yoga practices that incorporate breathing techniques and meditation can help manage mood swings, anxiety, and sleep disturbances.
- Stress Management: Practices such as yoga, meditation, and deep breathing exercises can reduce anxiety and promote relaxation.
- Sleep Hygiene: Establishing a regular sleep routine, creating a restful environment, and avoiding stimulants can improve sleep quality.
- Mental Stimulation: Engaging in activities that challenge the brain can help maintain cognitive function.
- Social Engagement: Staying socially active can support mental and emotional health.
While Perimenopause is a natural phase of life, it comes with challenges that can be managed through a combination of proper nutrition, herbal support, and lifestyle adjustments. Consulting with a healthcare provider, particularly one knowledgeable in naturopathic and nutritional medicine, can provide personalised strategies to ease this transition and enhance overall well-being.
Chat to our friendly Naturopath Nic to find out which herbs or supplements are right for you or book a consult to get a personalised treatment plan to support your own personal health journey . Our Clinic Dispensary and store has a wide variety of products that will help support your needs but always check with a health care professional before taking anything listed. Nic is in-store Mondays 8-4 and Tuesdays 8-3 and is available for private consults on Fridays by appointment only.
Nic has a special interest in Peri and menopausal support, gut health and mental health.