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Perimenopause is known as the transition period prior to menopause onset. One may experience hormonal changes, irregular periods and hot flashes. In this article we discuss menopause and managing any annoying perimenopausal symptoms.

What is perimenopause?

In this article we will provide information on natural hormonal help for around the time of perimenopause, offering advice and support to sail through this transitional stage.

When does perimenopause happen?

Perimenopause is used to describe the transitional phase leading up to menopause. The menopause is defined by permanent cessation of menstruation. Perimenopause typically occurs in women in their 40s, although it is possible it can begin in the late 30s[i][ii].

Why does the perimenopause happen?

During perimenopause, the ovaries gradually begin producing less oestrogen, causing irregular menstrual cycles and some hormonal fluctuations. Experiences of perimenopause vary drastically, but typically involve symptoms such as hot flashes, night sweats, mood changes, sleep disturbances, vaginal dryness and changes in libido[iii].

Perimenopause marks the end of reproductive years and may last for several years before the menopause is reached. Therefore, it is important to be aware that each person's experience with perimenopause can vary in terms of timing, symptoms, and duration. Chat with us today about your own experience of perimenopause and see what we can do for you.

The importance of nutritional therapy for perimenopause

Nutritional therapy plays a very important role in offering support during the perimenopause by addressing hormonal changes and managing any troublesome associated symptoms.

Supplement recommendations for perimenopause

Supplements to support to perimenopause may include vitamin D for bone health[iv], omega-3 fatty acids for cardiovascular health[v] and mood support, and herbal supplements for symptom management.

Wild Nutrition Perimenopause Complex: Shatavari, an adaptogenic herb, supports the health of the reproductive system and brings balance during menopause[vi][vii]. Saffron, a premium extract, promotes emotional balance and a positive mood[viii]. Alongside vitamin B6, iron, and magnesium, these formulations combat fatigue, boost energy levels, and provide support for the nervous system, cognition, mental performance, and overall energy during perimenopause[ix].

Viridian Woman 40+ Organic Omega Oil: An organic oil providing a beneficial blend of plant seed oils in an Omega 3:6 ratio of 2:1 along with GLA and Omega 9[x][xi].

Pure Encapsulations Evening Primrose Oil: However, the evidence regarding the effectiveness of Evening Primrose Oil for perimenopausal symptoms is mixed, and individual responses can vary. It's advisable to consult with a nutritional therapist before starting any new supplements or herbal remedies to determine if Evening Primrose Oil is suitable for you[xii].

Terranova Dong Quai Soya Sprout Complex: A scientifically-based formulation of nutrients for female health support, enhanced with highly active whole and unadulterated superfoods and botanicals[xiii][xiv][xv].

A Vogel Menosan Sage Drops: Wonderful when it comes to relieving menopausal symptoms like hot flushes or night sweats[xvii].

Dietary suggestions for perimenopause

Hormonal balance: Nutritional therapy can help promote hormonal balance during perimenopause by supporting the production and metabolism of hormones. Specific nutrients like phytoestrogens (found in foods like soy and flaxseeds) can help modulate oestrogen levels, potentially reducing symptoms such as hot flashes and mood swings[xviii].

Bone health: During perimenopause, declining oestrogen levels can increase the risk of bone loss and osteoporosis. Adequate intake of calcium, vitamin D, magnesium, and other bone-supporting nutrients through diet or supplementation can help maintain strong and healthy bones[xix].

Heart health: Oestrogen has a protective effect on cardiovascular health, and its decline during perimenopause may increase the risk of heart disease. Nutritional therapy can focus on a heart-healthy intake of nutrients fruits, vegetables, lean proteins, and healthy fats. This approach can help support cardiovascular health and manage associated risk factors such as high blood pressure and cholesterol levels[xx].

Weight management: Many women experience weight gain or changes in body composition during perimenopause. Nutritional therapy can provide guidance on maintaining a healthy weight through balanced meals and mindful eating practices. It can also address dietary methods to manage insulin resistance, which may contribute to weight gain and metabolic changes during this phase[xxi][xxii].

Mood and well-being: Hormonal fluctuations during perimenopause can affect mood and well-being[xxiii]. Nutritional therapy can focus on supporting brain health and neurotransmitter function through adequate intake of nutrients such as omega-3 fatty acids, B vitamins, and magnesium[xxiv]. These can help regulate mood, reduce anxiety, and support overall mental well-being.

Lifestyle suggestions for perimenopause

Regular exercise: Engage in regular physical activity such as strength training, and flexibility exercises. This can help manage weight, reduce hot flashes, improve mood, and support overall cardiovascular health[xxv][xxvi].

Stress management: Practice stress management techniques such as meditation, deep breathing exercises, yoga, or any other activities that you feel promote relaxation for you. Chronic stress can exacerbate perimenopausal symptoms, so finding effective stress reduction strategies is important[xxvii].

Adequate sleep: Get a good night's sleep by establishing a consistent sleep routine and creating a sleep-friendly environment. Aim for 7-9 hours of quality sleep each night to support hormone regulation, mood, and overall well-being[xxviii].

Stay hydrated: Drink plenty of water throughout the day to maintain hydration and support overall health. Limit caffeine and alcohol intake, as they can exacerbate symptoms such as hot flashes[xxix][xxx].

Functional testing options for perimenopause

The DUTCH test: can tell you if you are oestrogen dominant. Oestrogen dominance is one of the most problematic hormone imbalances that modern women face today. This occurs when you don't have enough progesterone to balance out your oestrogen and is very common in perimenopause.

Female Hormone Cycle Mapping: Likewise, this test can provide an insight over a full female cycle to assess oestrogen and progesterone fluctuations throughout the cycle. This ‘mapping’ test provides a clear insight into the cycle so any fluctuations from the normal pattern can be easily identified.

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Please note that the information contained within this website does not and should not replace medical advice, and is not intended to treat or diagnose. We always recommend you consult with your doctor. Our Nutritional Therapy team is highly trained and we offer one to one Nutritional Therapy Consultations, which are designed to be complementary to any medical treatment from a functional medicine approach, as well as offering a preventative & optimal health focus.