Living With Perimenopause: 5 Ways To Manage Its Symptoms

According to the NHS, perimenopause is when a woman experiences menopausal symptoms until her last period. It's common for menstruation to become less frequent a few months or years before it finally stops. Some women's periods become irregular, while others have heavier or lighter periods. Others even experience menstruation stopping suddenly. 

The NHS added that perimenopause and menopause usually occur between 45 and 55 years old, as women's oestrogen levels decline. UK women's average menopausal age is 51.

Most Common Perimenopause Symptoms 

Perimenopause symptoms can affect relationships, family, work, and social life. They also differ from one woman to another, with some having more symptoms than others. Also, women start having them months or years before their last period. 

Here are some of the most common perimenopause symptoms:

Changes in the menstrual cycle

The most common perimenopause symptom is a change in your menstrual cycle. It starts with irregular periods until they stop altogether. 

Mental health symptoms

As women adjust to the body changes brought on by perimenopause, they'll experience sudden mood changes, a lack of self-confidence, and anxiety. Their brains become foggy, and they have poorer memory and concentration.

Physical symptoms

The most common physical symptoms are hot flashes or sudden coldness or hotness around the face, neck, and chest, which also leads to dizziness. You'll also have insomnia due to night sweats, making you tired and irritable the next day.

Some women have palpitations, headaches, and migraines, while others experience muscle and joint pains. Many also notice changes in their body shape and that they are prone to gaining weight. Skin also becomes dry and itchy.

Women's sex drive is also affected by perimenopause as they start having poor libido, vaginal dryness, and pain and discomfort during intercourse.

How to Manage Perimenopause Symptoms

Did you know that perimenopause has different symptoms, with mood changes, poor sleep patterns, and digestion-related health issues as the most common? Fortunately, there are menopause tests and perimenopause symptom checkers you can use to confirm if you've started perimenopause. 

Take a look at some of these tested and proven ways of managing perimenopause symptoms:

1. Switch to a Balanced Diet

One of the most effective things you can do is switch to a balanced diet packed with vitamins and minerals. It helps boost your immune system and improve your overall health and wellness. 

Here are some of the foods to include in your diet:

Green leafy vegetables – are rich in iron for producing healthy red blood cells and energy.

Fruits and vegetables –  are loaded with fiber, antioxidants, vitamins, and minerals, which are essential in managing perimenopause symptoms like hot flashes, depression, and lack of sleep.

Oily fish – contains omega-3 fatty acids and vitamin D, which help keep the heart healthy and prevent osteoporosis. These nutrients also promote flexible joints. Excellent sources include salmon, anchovies, and mackerel.

Lean meat – you don't need to eliminate meat from your diet. Instead, switch to lean meat like chicken and turkey. They're loaded with protein, making you feel full longer so you can lose or maintain your healthy weight. 

Whole grains – contain magnesium, which effectively strengthens bones and regulates blood pressure. Add barley, quinoa, whole wheat bread, and brown rice to your diet.

Nuts – whether you eat them as snacks or as a salad ingredient, nuts like almonds and peanuts are excellent sources of magnesium and iron. They also contribute to better neurological function and energy production.

Dairy products – Greek yogurt, milk, and cheese are some of the most nutritious dairy products that can help manage perimenopause symptoms. They're packed with magnesium, phosphorus, calcium, potassium, and Vitamins D and K, which are needed for healthier bones. Dairy also helps improve sleep because of its high glycine content.

Meanwhile, here are some of the foods you must avoid:

Sugar-rich food – your insulin levels are affected by changes in the oestrogen and progesterone levels, causing your blood sugar levels to fluctuate. You don't have to eliminate sweet treats as long as you know how to maintain a healthy balance in your diet.

Processed foods – many processed foods, such as microwaveable meals and fast food, have high sodium content. High salt levels are linked to high blood pressure. As you enter perimenopause, your hormones change and cause your blood pressure to be more sensitive to salty foods. 

Alcohol – excessive alcohol consumption is toxic to the body. It can cause worsened perimenopause symptoms among women. Beer, for instance, contains phytoestrogens or chemicals derived from plants that mimic some oestrogen functions. However, the alcohol in it can cause skin flushing and worsen hot flashes. Alcohol also increases blood flow because it dilates blood vessels.

Caffeinated drinks – during perimenopause, your blood pressure and temperature fluctuate, which can be worsened by drinking caffeinated beverages. You'll experience hot flashes, digestive problems, and heart palpitations. If you like caffeine, switch to decaffeinated drinks or herbal teas to manage symptoms.

2. Exercise

Specific lifestyle changes can help you deal with perimenopause symptoms, and regular exercise is one of them. It can help you lose weight as your hormones start to fluctuate. The good news is you don't need to do some strenuous workouts. Your exercise can include movements that strengthen bones and muscles and improve flexibility. Doing cardio is beneficial for your heart health, too.

You can also integrate strength training to maintain your muscle mass, which declines as you age. Once muscle mass drops, your metabolism slows down, and you'll find losing weight challenging.

Here are other exercises to help you manage perimenopause symptoms:

Resistance exercise – includes weight training for maintaining body composition and muscle strength. It also improves bone health.

Yoga – effectively helps with muscle strength and flexibility. It reduces stress, too.

Swimming – low-impact exercise that uses major muscle groups. It develops strength and stamina.

Walking – it has almost the same impact as running. It keeps your heart and lungs in perfect working condition. Also, walking in nature can help you relax and improve your mental wellbeing.

Aside from combating weight gain, the benefits of exercise also include the following:

• Improves long-term health
• Reduces risks of specific conditions like diabetes, heart disease, and osteoporosis
• Increases endorphin levels
• Helps reduce stress
• Improves mood

3. Getting Enough Rest and Sleep During Perimenopause

You must get enough rest during perimenopause when you experience hormone changes and mental health issues. It's easy for your cortisol or stress hormone levels to shoot up, so it's vital to rest and sleep well. 

During perimenopause, women should sleep 7 to 8 hours a day to allow the body and mind to repair themselves. However, symptoms like night sweats make it almost impossible for some women to get sufficient sleep. 

The key to having quality rest and sleep is practicing good sleep hygiene. It refers to the practices you do during the day and before bed that prepare you for a good night's sleep. Here are some of them:

Have a regular sleeping time – try your best to go to bed and wake up at the same time daily. It can help create an ideal sleeping pattern and adjust your natural body clock.

Minimise screen time – blue light is emitted from gadgets like mobile phones, laptops, personal computers, or tablets, which can disrupt sleep. Avoid doing any activity with these gadgets an hour before you sleep.

Meditate – meditation can calm your mind when you're struggling to sleep. You can download applications that offer guided bedtime meditations.

Female Hormones (Menopause) Test

Check female sex hormones and assess menopausal status.

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4. Getting Treatments to Help Manage Perimenopause Symptoms

Test yourself first before undergoing treatments to help you deal with perimenopause. You can take Vitall's Female Hormones (Menopause) Test Kit. It's a hormonal test that can effectively check female sex hormones and assess perimenopausal or menopausal status.

This menopause test kit allows you to collect your blood sample through a finger-prick blood home test kit you can perform at home. You may also visit a clinic or have a nurse visit you at home to collect your sample. 

Nowadays, there are many treatment options to choose from. Here are some of them:

Hormone Therapy

One of the most popular and effective treatments is hormone therapy. It's available in spray, gel, pill, skin patch, or cream form. It works well in relieving night sweats and hot flashes. 

Your doctor will check your personal and family medical history before recommending the correct dose of oestrogen for you. You will start with the lowest dose to relieve the symptoms. Those who still have their uterus also need progestin. 

Vaginal Oestrogen

Vaginal oestrogen comes in the form of a ring, cream, or tablet. The treatment includes releasing a small amount of oestrogen directly into the vagina. The vaginal tissue then absorbs it. It provides relief for vaginal dryness and painful intercourse.

Antidepressants

Antidepressants under selective serotonin reuptake inhibitors (SSRIs) can help reduce hot flashes. They're recommended for those who can't take oestrogen for health reasons and those who need them to manage mood disorders.

Hormone Replacement Therapy

Hormone replacement therapy (HRT) is used for treating psychological symptoms by replacing estrogen and progesterone. It stabilizes hormone levels, and in return, it relieves perimenopause symptoms. 

5. Taking Perimenopause Alternative Medicine 

If the treatments above aren't to your liking, alternative medicine is the best option. Below are some of the most common that can help alleviate perimenopause symptoms:

Black cohosh – It's a herb extract women can use to reduce hot flashes and night sweats. It can also improve mood.

Phytoestrogens – isoflavones and lignans are the two types of phytoestrogens that are found in certain foods. You can get isoflavones in legumes and soybeans, while lignans are in whole grains and some fruits and vegetables. 

Dehydroepiandrosterone (DHEA) – the adrenal gland produces this natural steroid, but it's also available as a supplement. It's commonly used in treating vaginal atrophy.

Black Cohosh – is known to relieve night sweats, hot flashes, and moodiness.

Isoflavone – this supplement can act like HRT as it helps you deal with the side effects of declining oestrogen levels.

Can Perimenopause Affect Mental Health?

As your hormones change during perimenopause, your mental and physical health are also affected. You'll have stress, anxiety, sadness, and depression, especially if you have sleeping problems due to night sweats. You quickly get angry and irritable. Some women become forgetful, while others find it difficult to concentrate. Others start losing their self-esteem or self-confidence, too. 

The hormonal changes also affect tissues and biological systems like the brain. Progesterone and oestradiol are female hormones that serve as neurotransmitters. The changes in their levels can cause psychological issues.

Here are some practical ways on how to manage mental health during perimenopause:

Exercise – as mentioned earlier, it can support mental health and improve mood. It increases blood flow and circulation. It also reduces cortisol levels and releases endorphins, or the happy hormone.

Meditate – calm your mind and body through meditation, so include it in your self-care routine.

Reach out – sometimes, perimenopause symptoms can be too much and take a toll on your body. Reach out and talk to people you love and who care for you. Opening up to them can help improve your mental health as they sympathize with you.

Practice mindfulness – some feel overwhelmed and stressed after using a perimenopause symptom checker. Once the results are in and you're in perimenopause, you can start practicing mindfulness. It helps you focus on your breathing and sensations, allowing you to forget your worries for a while.

It's easy to manage perimenopause symptoms, especially if you've already taken a menopause test or perimenopause symptom checker. Your doctor can provide various options, from lifestyle changes to treatments.