Perimenopause to Menopause: What to Expect and How to Navigate it
It might feel like a lifetime ago that you experienced your first period. The fear of the unknown, the new uncomfortable symptoms, the monthly dread. Until it became a normal part of life, some months welcomed, others not. Yet suddenly, here you are standing, on the edge of the cliff, the long-forgotten dread of the unknown pressing upon you once more.
• Menopause
• What is Perimenopause?
• Changes & Symptoms
• How to Navigate Perimenopause
• A New Age
Menopause
Menopause. The word that may conjure up old age, hot flashes, irritability, and change. But did you know that menopause is actually the term used once you haven’t experienced a period in 12 consecutive months? Those symptoms you have either heard muttering off or have found are creeping up on you are known as perimenopause.
What is Perimenopause?
Perimenopause is a transitional time when the ovaries begin to slow down. The number of follicles, which will become mature eggs, reduces, causing the menstruation hormones, oestrogen, and progesterone to dwindle. It is normal for perimenopause to occur in your early 40s to mid-50s. However, each woman’s experience is unique. Perimenopause changes can last for a few months to years before menopause is complete. The average timeframe appears to be 4 years. However, ethnicity, environment, and lifestyle can impact this.
Changes & Symptoms
The ebb and flow of hormonal shifts is a pretty normal event in each woman’s life, but the changes of perimenopause can impact the whole body. For some women, this hormonal reshaping comes crashing with a barrage of symptoms. For others, it slowly creeps. Here are some common symptoms you may encounter.
• Hot flashes
• Mood swings
• Night sweats
• Anxiety
• Insomnia
• Irritability
• Brain fog
• Vaginal dryness
• Joint pain
It is important to be aware of changes in your body and to understand symptoms. It may help you decipher if the changes you are experiencing are perimenopause or something else. If you have concerns, we would advise you to reach out to your healthcare professional for advice and support.
How to Navigate Perimenopause
As we age, our faces may tell tales of our life journey, hair can grey, and energy levels can reduce. And so menopause is just another natural flow of aging. But, as natural as it can be, it can bring some unwanted changes. Each woman’s journey through perimenopause may differ, but there are some things that can be done to lessen symptoms and provide support at this time.
Exercise
Keeping active is a vital part of living a healthy life. It strengthens muscles and bones, helps maintain a healthy weight, and can even be a release for pent-up stress or emotions. During perimenopause, your body experiences a reduction of oestrogen and may not metabolise as efficiently. The result? Weight gain and a reduction of muscle mass.
Exercise can become a constant, a calm within the hormonal storm of perimenopause.
Incorporating daily movement into your life can keep your body fit. Try something you find joy in, and let the endorphins release. Maybe a gentle yoga practice will uplift your mood, and a walk in nature will help reduce stress. Or perhaps some wild swimming will boost your energy levels.
Nutrition
As we age, our bone density reduces, our joints weaken, and we may be more prone to vitamin deficiencies. Now is the time to be in tune with your body. But with the noise of life, it can be difficult to decipher what your nutrition needs are.
We suggest you start by eating foods that nourish you. A healthy, varied diet that is rich in fruits, vegetables, fibre, and lean proteins. Try and avoid inflammatory-causing foods such as processed food or consuming large amounts of alcohol.
Next, replace what’s missing. To discover what vitamins and minerals you are lacking, try our simple at-home Hair Mineral Analysis test. This easy-to-do test can give an insight into vitamin and mineral deficiencies. You can then select the supplements your body needs.
To help point you in the right direction, let’s look at minerals that are vital for thyroid health. Your thyroid is a small butterfly-shaped gland situated in your neck. It is an essential part of the endocrine system, producing and releasing hormones, enabling your body to function optimally. Your body needs trace minerals such as iodine and selenium to make these hormones.
Research has revealed that iodine uptake is reduced as you age. As this trace element is crucial in thyroid function, low levels can have detrimental effects. One study revealed a correlation between iodine deficiency and an increase in the amount of hot flashes a woman experiences during perimenopause. It may suggest that careful supplementation of Lugol’s iodine could optimise your wellbeing during perimenopause (1).
Further studies highlight the importance of maintaining optimal iodine and selenium levels to prevent osteoporosis post-menopause. Each step you take towards optimising your health today may help you manage symptoms tomorrow (2,3).
Have a look at our Lugol’s iodine and Selenium supplements here.
Relaxation
You exercise daily, eat a nutritious diet, topping up on vital minerals and vitamins, so what’s left to do? Relax, yes, that’s right, take some time and relax.
Relaxation can be a restorative practice for our body and mind. Learning to distinguish our feelings, navigate through stress, and know when we need to unwind can create a healthier mindset and reduce stress. Finding ways to relax can also help alleviate some symptoms of perimenopause.
Hot flashes and night sweats are also known as vasomotor symptoms. As hormone levels are disrupted by perimenopause, your temperature can become dysfunctional. The result? An embarrassing sweaty red face during the day and frequent night awakenings where you are drenched in sweat.
Learning to relax through mindfulness or deep breathing can help reduce the severity of these episodes. By reducing the anxiety that surrounds these hot flashes, you can cool off quickly.
For night-time sweats, we suggest creating a relaxing atmosphere for bedtime. Try not to worry or overthink, as these thoughts can cause you to avoid sleep and allow insomnia to creep in. Keeping your bedroom cool with a flow of fresh air can make sleeping more comfortable. And finally, choose a naturally breathable fabric for nightwear. Cotton is both natural and light.
A New Age
We have explored, discovered, and hopefully understood a little more about perimenopause, menopause, and what our bodies go through with age. Equipped with knowledge, we can be empowered by the changes we face. By understanding and making small adjustments to our daily lives, we can navigate this new age with grace and strength. Having knowledge about your health can ensure you replace what is uniquely vital to you. For our thyroid wellness supplements, Lugol’s iodine and Selenium click here.
For guidance or support finding the minerals and vitamins your body needs during these changes, contact us at The Wellness Tailor, or browse our shop here.
References
1. Korkmaz V, Ozkaya E, Cekmez Y, Leblebıcı D, Dagdevıren G, Cınar M, Kara F, Kucukozkan T. Relationship between the body iodine status and menopausal symptoms during postmenopausal period. Gynecol Endocrinol. 2015 Jan;31(1):61-4. doi: 10.3109/09513590.2014.958986. Epub 2014 Sep 11. PMID: 25211538.
2. Arslanca, Tufan MD; Korkmaz, Vakkas MD; Arslanca, Seyma B. MD; Karadag, Burak MD; Ergün, Yusuf MD. Body iodine status in women with postmenopausal osteoporosis. Menopause 25(3):p 320-323, March 2018. | DOI: 10.1097/GME.0000000000000987
3. Grili PPF, Vidigal CV, Cruz GF, Albergaria BH, Marques-Rocha JL, Pereira TSS and Guandalini VR (2022) Dietary consumption of selenium inversely associated with osteoporosis in postmenopausal women. Front. Nutr. 9:997414. doi: 10.3389/fnut.2022.997414
