“Menopause is thicker than water. When we talk and laugh about it, we learn and relax. It’s a life transition, NOT a disease!”

Entering perimenopause can feel like we are on standing on the threshold of a whole new world, where the familiar landscape of our bodies begins to shift and change in both subtle and profound ways. It’s a time of transition, marked by the gradual decline of reproductive hormones and the approach of …. MENOPAUSE!

Often referred to as the “menopausal transition,” perimenopause typically begins in a woman’s 40s but can start as early as 30 for some and then lasts until menopause. Menopause is technically defined as 12 consecutive months without a menstrual period. During this time, a woman’s body undergoes various physical and hormonal changes, which can leave us feeling both disoriented and disconnected from ourselves. 

As a women’s hormone healthcare practitioner what I hear quite often when a woman seeks me out for support, is something that goes like this:

” I can’t sleep, I can’t think, I can’t lose weight …. I feel like my body doesn’t belong to me anymore.” 😭

Yet, amidst this whirlwind of change, there lies an opportunity for profound connection – a chance to honor the wisdom of our bodies and nurture ourselves through this transformative journey. Supporting our body during perimenopause and menopause is crucial for maintaining overall health and navigating this transitional phase with both grace and resilience.

“Perimenopause and menopause should be treated as the rites of passage that they are. If not celebrated, then at least accepted, acknowledged and honored. “

– Gillian Anderson

In this blog post, we’ll delve into some of the hormonal changes that occur during perimenopause and menopause and explore the wide array of symptoms that women may experience and provide some practical strategies for managing them effectively. By gaining insight into what to expect and how to support our body well, as women we can navigate our hormone health with greater understanding and resilience, paving the way for a smoother transition into this next phase of life.

So, stay hopeful as we lean in!

Did you know that the average woman spends up to a third of her life in menopause?

Step One: Understanding the Hormonal Changes

The impact of hormonal changes on the menstrual cycle and fertility is profound during perimenopause.

➡️Estrogen & Progesterone:

As estrogen and progesterone levels change, one of the first signs can be menstrual cycles becoming irregular, with changes in cycle length, flow, and frequency. Some women may experience heavier or lighter periods, while others may skip periods altogether. These fluctuations in the menstrual cycle can affect fertility, making it more challenging for women to conceive during perimenopause.

Others may not experience such cycle changes yet can still experience significant symptoms due to the changes in progesterone and estrogen levels during perimenopause. These symptoms while vast and varied can include the following:

• changes in mood or mental well-being
• disrupted sleep
• brain fog
• decreased energy and motivation
• increased aches and pains
• weight loss resistance
• even symptoms such as a burning mouth or itchy ears.

Additionally, a decline in estrogen can lead to changes in cervical mucus and vaginal dryness, further impacting both fertility and sexual health.

In addition to estrogen and progesterone, other hormones such as testosterone, DHEA and cortisol also play a role in perimenopausal symptoms.

➡️Testosterone:

Testosterone, commonly associated with male reproductive health, also exists in smaller quantities in women and contributes to libido, muscle mass, and energy levels. During perimenopause, testosterone levels may decline, leading to a decrease in libido and energy and a loss in muscle tone.

➡️Dehydroepiandrosterone (DHEA):

DHEA is a hormone that our body naturally produces in the adrenal gland. DHEA helps produce other hormones, including testosterone and estrogen. Natural DHEA levels peak in early adulthood and then slowly fall as we age. DHEA is one of the FIRST hormones to most commonly decline in perimenopause. DHEA is often coined the “elixir of life” with broad reaching effects on our body impacting energy, an overall sense of well-being, stamina and even our soft tissue and joint health (decreased levels can be associated with increased aches and pains.)

➡️Cortisol:

Cortisol, our body’s primary stress hormone, can also influence perimenopausal symptoms, exacerbating mood swings, anxiety, and sleep disturbances.

Understanding the interplay between these hormones is essential for comprehending the complexity of perimenopausal and menopausal symptoms and developing effective strategies for managing them.

Comprehensive hormone testing that takes all these markers into consideration can provide the information needed in order to properly assess and address a woman’s individual hormone needs.

Step Two: Going Beyond Hormones

Beyond hormonal fluctuations, there are a few other reasons why symptoms arise.

➡️Disrupted Neurotransmitters:

Perimenopause and menopause also involve alterations in neurotransmitter activity, which can profoundly affect mood and emotional well-being. Neurotransmitters are chemical messengers that facilitate communication between neurons in the brain, regulating various physiological processes, including mood, cognition, and behavior.

During perimenopause, fluctuations in estrogen and progesterone levels can disrupt neurotransmitter balance, leading to changes in mood, irritability, anxiety, and depression.

Serotonin, a neurotransmitter involved in mood regulation, may be particularly affected, contributing to mood swings and emotional instability. Understanding the role of neurotransmitters in both perimenopausal and menopausal symptoms is essential for developing targeted interventions to alleviate mood disturbances and enhance emotional well-being.

➡️Metabolic Changes & Insulin Resistance:

Additionally, perimenopause and menopause are accompanied by metabolic changes that can impact weight regulation and energy levels. As estrogen levels decline, metabolic rate may decrease, making it more challenging to maintain a healthy weight.

Furthermore, changes in fat distribution, with a tendency towards abdominal fat accumulation, may increase the risk of metabolic syndrome and cardiovascular disease. Insulin resistance, which can develop as a result of hormonal fluctuations, may also contribute to weight gain and fluctuations in blood sugar levels.

➡️Energy Metabolism:

Moreover, changes in energy metabolism can lead to fatigue and decreased energy levels, further exacerbating symptoms such as lethargy and diminished motivation.

By assessing and addressing the shifting metabolic changes with proper lab testing, lifestyle modifications and targeted interventions, as women we can mitigate symptoms such as weight gain and fatigue, promoting our overall health and well-being during perimenopause and menopause.

Step Three: Mitigating Symptoms

By understanding the options available, we empower ourselves to navigate perimenopause with strength and a sense of agency over our health and well-being.

“I see menopause as the start of the next fabulous phase of life as a woman. Now is a time to ‘tune in’ to our bodies and embrace this new chapter.” – Kim Cattrall

Our diet and lifestyle are cornerstone especially during our perimenopause and menopause years. This is NOT the time in our life to cheat ourselves out of critical foundational support strategies.

🍏Balanced Whole Foods-Based Diet: Adopting a whole foods-based diet rich in phytoestrogens, calcium, and vitamin D can help alleviate perimenopausal symptoms.

Phytoestrogens found in foods like quality soy, flaxseeds, chia seeds and legumes, work to support healthy estrogen levels which can naturally reduce symptoms such as hot flashes.

Calcium and vitamin D are essential for our bone health, which becomes increasingly important during perimenopause as our estrogen levels decline.

Lastly, adequate protein and fiber intake are key for our hormonal health in both perimenopause and menopause and two of the most common nutritional deficiencies I see in practice. I commonly recommend that my patients aim for 25 to 30 grams of fiber and 1-2 grams of protein per kg. of body weight, daily. Important Note: However, it’s important to start where we are at and slowly build from there, allowing our systems to adapt and preventing undesirable symptoms such as bloating and constipation.

💃Regular Exercise: Engaging in regular physical activity has been shown to improve mood, sleep quality, and weight management during perimenopause.

Incorporating activities such as walking, swimming, or yoga into our routine can help alleviate symptoms and promote overall well-being. Important Note: This is a phase during our life where it is important NOT to overdo it, moderate to low intensity exercise is going to be best for most of us.

🙏Daily Stress Reduction Practices: Practicing DAILY stress reduction techniques such as meditation, reflective prayer, deep breathing exercises, and/or progressive muscle relaxation can help manage our stress levels and promote relaxation.

In this world, we WILL have stress, we cannot escape this, but we CAN support our resilience to stress with regular stress reduction practices. Chronic stress exacerbates perimenopausal and menopausal symptoms, so exploring ways in which we can reduce our stress is imperative for maintaining both our emotional and physical health.

Important Note: Our adrenals provide some of our hormone production, chronic stress overtaxes our adrenal function making stress management key during this part of our life in particular. One of the best ways we can support a healthy menopausal transition is to support our stress response system.

❌Limiting Alcohol and Caffeine Intake: Both alcohol and caffeine can disrupt sleep patterns and exacerbate symptoms such as hot flashes and mood swings. Limiting or avoiding alcohol and caffeine consumption, especially in the evening, can help improve sleep quality and overall well-being.

🛌Quality Sleep: If sleep is off, everything else will be off. Healthy sleep hygiene habits are critical during perimenopause and menopause in order to manage the hormonal shifts and changes.

☠️Reduce Toxic Exposure: Reduce harmful chemicals that can act as endocrine disruptors in our household and personal care products. Ask me for my free toxin-free health guide. Important Note: Toxins also include bad habits, unhealthy relationships and negative self-talk.

💊Consider Targeted Supplements: Various natural and targeted supplements can support a women’s body and help mitigate perimenopausal and menopausal symptoms. While each woman will have individual needs that should be taken into account, below are some of my favorite foundational supports to consider:

• Vitamin E and/or Evening Primrose Oil: Contain anti-inflammatory and antioxidant properties which may reduce challenging symptoms including hot flashes.

• Magnesium: Can help with mood stability, stress regulation and sleep quality. I prefer a chelated form of magnesium such as magnesium glycinate, citrate or l-threonate. Consider magnesium citrate if you tend toward constipation.

• Soy isoflavones: Found in quality soy products and supplements, may have estrogen-like effects in the body and can help further alleviate hot flashes and other hormonal symptoms. Soy has gotten a bad wrap in a lot of ways, quality is the key word here.

🌀Bioidentical Hormone Replacement Therapy: As women, we have options, and this includes the use of targeted hormone replacement support with the use of plant derived bioidenticals. This often is a game changer for many women, including myself!

Whether you are battling with just one symptom or many, bioidenticals are a safe alternative to consider during both the perimenopause and menopause years. Seek out a hormone literate physician (I would love to help!) that can help you understand your options. Important Note: Comprehensive hormone testing is key to understanding your specific hormonal needs. Be careful of what I call the “throwing darts and hoping it sticks approach.” Check out my bioidentical hormone therapy guide here.

💁‍♀️ Outside Support: Seeking counseling or therapy can additionally provide valuable support in managing the emotional symptoms such as mood swings, anxiety, and depression. Talking to a therapist can help you develop coping strategies, improve communication skills, and address underlying emotional issues that may be contributing to perimenopausal symptoms.

Conclusion

As women, let’s encourage one another to seek support and explore options for managing perimenopausal/menopausal symptoms. Whether it’s consulting with hormone literate healthcare providers or joining support groups, reaching out for help can provide valuable insights and assistance in navigating this phase of our lives.

If you’re struggling with perimenopausal or menopausal symptoms and would like additional support, consider scheduling a call with me. My personalized support offers tailored guidance and assistance in developing a comprehensive plan for managing your symptoms and optimizing your health and well-being during this time of your life.

How you feel and function MATTERS … at EACH phase of life!

Complimentary telephone consultation here: drjen@hopehealthwellness.com

COMPLIMENTARY PERIMENOPAUSE & MENOPAUSE EMPOWERMENT GUIDE here.