Navigating Perimenopause: Symptoms Women Experience and Essential Nutrition Recommendations

Perimenopause is a natural transition period leading up to menopause that typically occurs in women during their 40s, though it can start as early as in their 30s. It's characterised by various symptoms due to fluctuations and the eventual decrease in estrogen levels. This blog post aims to shed light on these changes and to provide you with the practical strategies for managing them through your nutrition and lifestyle whilst significantly improving your quality of life during this huge transition.

Irregular Menstrual Cycles

One of the earliest signs of perimenopause is irregular periods. You might experience shorter or longer cycles, or your flow may become heavier or lighter. This variability is primarily down to hormonal shifts and its unpredictability can be frustrating and anxiety inducing for many women. Keep a record of this so you can refer back to it if you need to speak to your GP.

Hot Flashes and Night Sweats

Hot flashes and night sweats are perhaps the most notorious symptoms of perimenopause. Women often describe these episodes as sudden feelings of heat that can lead to full body perspiration, especially at night. Understanding some triggers such as spicy foods, caffeine, alcohol or stress, and maintaining a cool environment can help ease these symptoms.

Feeling as though you are in a sauna, hot sweats can strike at any time

Mood Swings and Irritability

Hormonal fluctuations can significantly affect your mood. Many women report increased irritability, anxiety, or feelings of sadness during perimenopause. These mood swings can be challenging and affect your personal and professional relationships. Engaging in regular physical activity and practicing mindfulness can serve as effective tools for managing any emotional ups and downs.

Sleep Disturbances

As hormonal levels shift your sleeping patterns may also change. Insomnia or disrupted sleep is unfortunately very common and is often exacerbated by night sweats. Creating a calming bedtime routine and avoiding screens before bed can help improve sleep quality.

Vaginal Dryness and Changes in Libido

Hormonal changes can lead to vaginal dryness which may affect your intimacy and sexual health. Additionally, shifts in libido are not uncommon during this time. Using water based lubricants can help to alleviate discomfort and open communication with your partner is crucial for addressing these issues.

Memory Lapses and Concentration Issues

Some women experience "brain fog," characterized by memory lapses and difficulty concentrating. While frustrating these cognitive changes are often temporary and tend to improve as your hormone levels stabilize. Staying mentally active through puzzles or learning new skills can also help keep the mind sharp during this transition.

Nutrient Recommendations for Managing Perimenopause Symptoms

Calcium and Vitamin D

Bone health is a significant concern during perimenopause due to the decrease in estrogen, which helps to protect our bones.

·       Calcium: Aim for about 1,200 mg of calcium daily from sources such as dairy products, leafy greens, and fortified foods.

·       Vitamin D: Essential for calcium absorption, aiming for 600-800 IU of vitamin D daily through sun exposure or supplements can bolster bone strength.

Omega-3 Fatty Acids

Omega 3s found in fatty fish like salmon, walnuts, and flaxseeds, can help to manage inflammation and may help to alleviate mood swings. Incorporating these healthy fats into your diet can also support heart health, which becomes increasingly important during perimenopause.

Phytoestrogens

Phytoestrogens are plant derived compounds that can mimic estrogen in the body. Foods rich in phytoestrogens, such as soy products, lentils, and chickpeas, may help balance hormonal fluctuations. While not a substitute for medical treatment, including these foods in your diet could be effective in mitigating some symptoms associated with perimenopause.

Magnesium

Magnesium plays a role in so many bodily functions which include nerve function and muscle relaxation. Women experiencing mood swings or sleep disturbances may benefit from magnesium rich foods like nuts, seeds, whole grains, and leafy greens, aiming for approximately 310-320 mg daily.

B Vitamins

B vitamins, especially B6 and B12, are vital for energy production and neurological function. Vitamins B6 and B12 can be found in meat, fish, dairy, fortified cereals, and some plant based sources like nutritional yeast (for B12). Ensuring adequate intake can help bolster energy levels and alleviate fatigue.

Regular Exercise

Staying active can help manage weight, improve mood, and promote better sleep. Aim for at least 150 minutes of moderate aerobic activity per week, along with strength training exercises.

Stress Management Techniques

Adopting practices such as pilates, meditation, or deep-breathing exercises can significantly reduce stress, potentially easing emotional fluctuations.

Join a pilates class

Maintaining a Balanced Diet

Focusing on a diet rich in whole foods, fruits, vegetables, lean proteins, and healthy fats can provide you with essential nutrients during this time helping you to navigate through the transition to menopause more comfortably.

Conclusion

Navigating perimenopause can be challenging, but understanding the symptoms and making thoughtful nutrient rich dietary choices can help to ease the transition. By being proactive and embracing lifestyle adjustments, women can support their physical and emotional wellbeing during this natural stage of life. Acknowledging and addressing these changes alongside making thoughtful dietary and lifestyle choices, is not just essential for comfort but can also empower women to feel more in control during this significant life transition.

Evidence and Further Reading

Perimenopause is associated with hormonal changes that can affect mood, sleep, metabolism, and energy levels. Nutrition and lifestyle approaches are recognised as supportive strategies during this transition.

NHS - Perimenopause and menopause

British Menopause Society - lifestyle and menopause

National Institute for Health and Care Excellence (NICE) - Menopause: diagnosis and management

Womens Health Concern - Perimenopause information and support

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Wishing you a happy and healthy week

Joanna xx