Understanding the Perimenopause: A Comprehensive Guide for Women

Navigating the Challenges of Perimenopause

The perimenopause can be one of the trickiest times for women to navigate. One moment you're in your 30s, bursting with energy. Life feels manageable, and even the challenges seem doable. However, as time passes, many women notice significant changes. You may find yourself feeling tired more often. Some days, it feels like you’re dragging yourself through the day. Your once effortless energy fades away, and you struggle to lose weight that used to come off easily. That foggy feeling in your brain may come and go, leaving you confused. But is it the menopause? You may think you’re too young for that.

The menopause is defined as a time when you haven't had a menstrual period for at least a year. The transition into menopause can last for years and is known as the perimenopause, which can take anywhere from eight to ten years. Most women start to experience perimenopause in their 40s, but some may start as early as their 30s. During this phase, you may notice that your menstrual cycle becomes irregular.

Hormonal Changes During Perimenopause

During perimenopause, levels of the main female sex hormone, oestrogen, fluctuate. This imbalance can lead to variations in your menstrual cycle, including longer or shorter intervals between periods. Additionally, your menstrual flow may become lighter or heavier than before, and you might experience more severe PMS symptoms. It’s also common to experience skipped periods, which can return with heavier flows later on.

Women often encounter symptoms more commonly associated with menopause during this transition. These symptoms include night sweats, hot flashes, sleep disturbances, mood swings, urinary tract infections, and vaginal dryness. You may also find weight loss becomes more challenging, and your digestion may feel off. Adjusting to these changes can be difficult, especially when they seem to come out of nowhere.

Hot flashes can be a common symptom of the later stages of perimenopause.

Understanding the Perimenopause: It’s Not a Disease

Some people may talk about perimenopause as though it were a disease. In reality, it's a natural life transition that doesn’t require an official diagnosis. However, if you notice specific symptoms that worry you, it’s wise to consult your doctor. Some signs can point to other health issues. For instance, if you experience:

• Spotting after your period

• Blood clots during your period

• Bleeding after sex

• Periods that are significantly longer or shorter than normal

  
  

These symptoms could indicate issues like fibroids.

If you're feeling particularly drained, it might be beneficial to have your thyroid checked. Perimenopausal women are at a greater risk of thyroid dysfunction, and symptoms can often mimic those of menopause. Keep in mind, good thyroid hormone levels are essential for the ovaries, uterus, adrenal glands, and brain to function optimally.

Nutrition: A Path to Relief

Regardless of your specific symptoms, a tailored nutrition plan can significantly help. You might think that a quick Google search on "diet for perimenopause" will provide you with all the answers. However, many of my clients have shown me that the solution lies in addressing the body as a whole rather than treating individual symptoms. Everything in the human body is interconnected.

I work with women who refuse to be a shadow of the confident person they used to be. Here are some dietary guidelines to consider:

Maintain Stable Blood Sugar Levels

Helping to maintain stable blood sugar levels can make a world of difference. Here’s how:

• Eat three meals a day at regular intervals.

• Include a palm-sized portion of protein with every meal. This can include options like meat, poultry, fish, tofu, beans, lentils, chickpeas, nuts, and seeds—preferably avoid anything that is battered or breaded.

• Don't shy away from healthy fats like olive oil and avocados. The myth of calories in versus calories out has been debunked.

• Aim for at least five servings of non-starchy vegetables daily; these should accompany lunch and dinner, and breakfast is great too if you enjoy it. There’s no limit on how many you can consume, especially those that grow above ground.

• Incorporate two servings of low glycemic fruits with your meals daily. Instead of bananas, which are higher in sugar, focus on berries, apples, pears, or stone fruits like peaches and nectarines.

• Feeling hungry? It’s okay to have one snack a day. Good options include oatcakes with cream cheese, hummus, cottage cheese, or a handful of nuts.

  
  

The Importance of Sleep

You'd be surprised at how much quality sleep can alleviate symptoms. Sleep helps manage stress levels and overall well-being. For better sleep, consider setting a routine that includes limiting screen time at least an hour before bed. Create wind-down time, and aim for a dark room (or use an eye mask if necessary).

This advice may seem obvious, but are you truly applying it to your life?

Focus on One Change at a Time

With all the tips provided, this may feel overwhelming. Therefore, I encourage you to focus on just one change this week. It doesn’t need to be monumental.

• Consider working on establishing a consistent bedtime routine.

• Perhaps focus on increasing your vegetable intake.

• Alternatively, you could prioritize enjoying a balanced breakfast.

  
  

Choosing one manageable goal can set you on the path to feeling more like yourself.

Conclusion: You Are Not Alone

As you navigate through this phase of life, remember that you’re not alone in your experiences. The journey through perimenopause can be challenging, but it's also a transition, one that many women face. Don’t hesitate to reach out for support.

If you want to know more about how I can help you, email me.

Email me at bernadette@roarnutritionist.co.uk if you want to know more about how I can help you.