The perimenopause is that time in a woman’s life that heralds the lead up to menopause, the cessation of monthly periods. This typically happens in our early 50’s and can last between 7 and 14 years!
As our ovaries reduce the amount of oestrogen being produced, one common symptom is the dreaded hot flush or flash that can occur at any time of day or night without warning. Interestingly at night many women notice they wake up, just before the arrival of the flush. But this time of transition is much more than hot flushes and a changing menstrual cycle.
Did you know hot flushes are not the most common symptom? Some women never have them, and they are uncommon in some Southeast Asian cultures like China and Japan.
A more common issue is the myriad of difficulties associated with disrupted sleep, brain fog, aching joints, memory issues, fatigue, headaches, the list goes on and on. Why? Because the perimenopause is a pro-inflammatory event. And it’s the development of systemic chronic inflammation throughout the body that leads to all those other changes you notice. It’s why your circulation changes – your hands and feet feel the cold more. It’s why your hair thins on your head and starts sprouting on your chin and why your boundless font of energy has left the building.
It’s also what contributes to the development of chronic disease, high blood pressure, rising cholesterol levels, weight gain, arthritis, heart disease, osteoporosis and neurodegeneration. Eeeek!
This time is the onset of your third age, i.e. that time beyond reproduction. To get the most out of the next 30 years or so you have left up your sleeve, it’s vital to keep yourself in optimal health, and this is where time in nature and nature-related activities play an important role.
Which means you need access to the right information relevant to you, so you can make the best choices for your own health management. You might require MRT (hormonal treatment commonly prescribed as pessaries, patches or gels) but there’s much more to consider too.
1. Eat well.
Add more healthy fresh fruits and veggies to your diet. This is because what you choose to eat can have an effect on the severity of your symptoms. One small study showed eating more fruits and berries was associated with fewer menopausal symptoms. The Mediterranean diet has been extensively studied and shown to provide the widest range of essential nutrients. Think about adding in some extra EVOO (extra virgin olive oil), dark berries, citrus and legumes, cold-water oily fish, other lean protein, seeds and nuts. You may also find reducing caffeine and spicy food helpful. In addition, your alcohol tolerance can change (read, it reduces) at this time, so reducing or quitting alcohol may help.
Lower oestrogen levels impact your metabolism and bone health, so look for whole foods and limit those known to aggravate some menopausal symptoms, like ultra-processed foods, sweetened beverages and heavily salted snacks. In other words, cut the crap and the soda, and focus on adding in more healthy foods.
If you’re looking for inspiration for what to eat, The Modern Mediterranean Diet by Dr. Catherine Itsiopoulos and Vivienne Koutsis is packed full of yummy recipes that are easy to produce and the whole family will enjoy. I’ve tested quite a few already!
2. Move enough.
Are you moving enough? Sitting disease is a well-recognised phenomenon in the workplace. But as we get older, that sedentary habit could be costing you better health and vitality as you age. It’s also the time to monitor the type of physical activity you engage in. Aching joints and fatigue is a sign it’s time to do things differently. This is not the time to initiate high-intensity exercise or heavy-weight training. Moderation in all things! Rather than signing up to do your first marathon, aim to increase your endurance and strength slowly to avoid injury or overtraining. Walking is a much undervalued pastime. So find your trainers and go for a walk. Depending on your existing fitness level start with a regular daily 15 minutes and build from there. Walk at a pace that is comfortable, you are not a cheetah, or a snail and gradually seek to walk a little faster.
Your body will respond well to lower impact exercise like walking, cycling, swimming, yoga and Pilates. Do your cardio exercise in the morning to get the heart pumping and low-impact exercise and resistance work in the afternoon. This will help you maintain your heart and metabolic health, and your muscle strength, while avoiding overtraining. Think of it as your essential maintenance program for healthy ageing.
3. Get outside.
This is the perfect way to combine being physically active while out in the fresh air and sunshine. Time outside serves to alleviate stress, lowering stress hormones, and puts you in a better mood. Two hours a week outdoors is the minimum required to stay mentally healthy. More is better! Spending time outside has also been shown to improve sleep patterns, brain function, and strengthen your immune system.
Remember, how well you age and remain healthy depends primarily on your lifestyle choices. Medication may sometimes be required, but it will be your mindset, your attitude and what you choose to do, that will make the biggest difference
If you are in your late forties or early fifties and you’ve been experiencing mood swings, symptoms of anxiety and depression or burnout and you’re wondering why.
If you are struggling trying to do everything you used to be able to do easily, and are left feeling frustrated, invisible or misunderstood. It’s time to ask,
“Could this be the peri-menopause?”
Every woman will have their own unique experience of this life transition. Luckily, much has been learned over the past few years that has allowed doctors and other health practitioners to be better placed to offer the most appropriate and tailored treatments that work to alleviate symptoms and optimise health.
Lifestyle medicine physicians and practitioners have undergone extensive training to assist you to make the best choices for your circumstances and will support you during this time.
6z6zdx
nwwfwo
6puagi