Perimenopause begins for most women in their mid-40s, and is the transition time into menopause. This phase can last for up to 10 years in some women. During this decade, the progesterone levels in a woman’s body will first become erratic (alternating between high and low) and eventually drop to zero. Some time after the progesterone starts to drop, the level of estrogen also starts to become lower. Menopause occurs when a woman has gone 12 consecutive months without a period (and her estrogen is gone).
There are many symptoms of perimenopause. Some of the common ones are hot flashes/ night sweats, insomnia, vaginal dryness, recurrent urinary tract infections (UTI), mood swings, fatigue, forgetfulness, depression, cravings (sweets, carbs, or alcohol), dry skin, hair loss, weight gain, acne, and a decreased sex drive. There are other symptoms too, and you should discuss anything you are feeling with your healthcare provider. These symptoms may be intermittent or continuous.
Make sure to continue practicing healthy habits during this time. Weight gain is common in perimenopause, so it is really important to eat nutritious foods that contain antioxidants, fiber, and vitamins/ minerals. Consume plenty of fruits, vegetables, lean proteins, and complex carbohydrates to help minimize weight gain. Remember, one of the symptoms is increased cravings for sweets, carbohydrates, or alcohol (which will all lead to weight gain), so be mindful of why you are choosing to eat certain foods (to explore this further, feel free to book a call with me). Stay hydrated and drink plenty of water.
Exercise is really important too. The risk of heart attack, and osteoporosis increases in women who are menopausal. There are 3 things that are especially important for perimenopausal women to consider:
- Make sure your exercise routine has some activity that raises your heart rate (aerobic exercise). This will help reduce the risk of heart attacks.
- Another factor to consider is strength training. Use Pilates or weight lifting to help build muscle mass. Increasing the muscles in your arms and legs can raise your metabolism and help prevent weight gain. If your abdominal and back muscles are strong, they can help prevent falls later in life.
- Flexibility will also help prevent you from falling and injuring yourself. Incorporate yoga or stretching exercises into your workout routines.
Reducing stress, improving sleep quality, and working on a positive mindset are also helpful during perimenopause (I can help you get started on any of these). Talk to your healthcare provider to see if hormone replacement therapy is an option for you. Naturopathic providers can assist you if you would like to use herbs and other supplements for your symptoms.
If you would like help to improve your lifestyle habits during this time of perimenopause, feel free to book a call with me using the link below. I offer a variety of coaching programs to help you get started. I’m determined to rock my perimenopause years (I started this coaching business in my 40s), and I hope you are too!