MissLJBeauty

One of the significant life changes impacting women as they get older is menopause. Occurring typically around the ages of 45 to 55, there are some major signs your body is heading into this change. From changes in behaviours, period stopping, mood alterations, changes in mental health, and so many more, not to mention the dreaded hot flushes, it can be challenging for many ladies to live through. And as it can take years to be completed, it's little wonder why it's not something people look forward to.

However, in recent years, there has been a major push to bring the topic of perimenopause to the forefront of people's minds and the bodily changes you can experience prior to menopause officially starting.

Unlike menopause, which can be detected via a blood test, perimenopause does not always show up this way. It is often determined by doctors due to other changes, such as hormone fluctuations impacting your mood and mental health, weight gain, increased brain fog, and lethargy, to name a few. In fact, there can be around 39 different changes you can experience during perimenopause, which can start in your 30s as a little taster for the main event, which can up the ante with a massive 48 different symptoms clinically recognised im menopause, although there may be more for both periods of your life.

So, while this is something you can look forward to as you move through your 30s and 40s, is there anything you can actually do to help ease the transition and give yourself the best chance of riding things out either naturally or with the help of science?

There actually is. If you feel like you are experiencing changes related to your hormones, the first step is to talk to your doctor. Your doctor can help you understand what's happening in your body, provide guidance on managing symptoms, and recommend appropriate treatments.

Not all GPs are willing to recognise perimenopause symptoms, especially in those in their 30s. It is worth persevering to get any treatment you feel you may benefit from. From here, you can discuss medication options for perimenopause and menopause if you are entering this part of your life. One of the most appropriate options for tackling perimenopause symptoms is HRT patches, which are small patches you add to a part of your body and change twice weekly.

However, whether you are there or not, or you are approaching the age where this could become your reality, there are some things you can do to support your body as you get that little bit older each year.

Let's take a deeper look.

Sleep

Sleep is important for everyone at any stage of life, but in perimenopause, it becomes even more vital. Especially as it can disrupt your sleep and cause massive changes to the way you sleep and the duration of your sleep too.

A lack of sleep negatively impacts your brain, making any brain fog, cognitive changes, or experience even worse. On top of this, if you're feeling more exhausted with perimenopause, a lack of sleep will only make things even harder, and this is without the presence of a chronic illness that also impacts your sleep.

Top tips from sleep experts for perimenopause cite regular sleeping habits and patterns as the best way to support a good sleeping schedule. A cool bedroom is a must for those experiencing nighttime flushes; 18 degrees Celsius is recommended. A fan in the room or cooling blankets and pillows can be beneficial, too, as is avoiding hot drinks before bed or having the heating on too late.

Avoid any alcoholic drinks before bed and drugs like marijuana if you use this, as they will both impact your ability to get a decent night's sleep; they are both sedatives that give you artificial sleep, not natural restorative sleep.

Add Supplements

Supplements can be your allies during perimenopause, but it's important to choose them wisely. Doing your research and making informed decisions about your health can give you a sense of empowerment and control over your well-being.

Ideally, you will want to get your vitamins and minerals via your diet, but sometimes you need a top-up. The following are great additions to your diet. It's important to note that supplements should be taken under the guidance of a healthcare professional, as they can interact with other medications or conditions.

Vitamin D

Vitamin D can help you to regulate mood and depression that can appear with perimenopause. Spending time outside can help you absorb it from the sun, but not everyone gets adequate levels of vitamin D, making supplements the perfect top-up.

Collagen

When in perimenopause, declining estrogen levels can cause a natural decrease in collagen levels, making taking this as a supplement important for all functions. Taking a high-quality collagen supplement can support healthy skin, ward off wrinkles, protect against brittle hair and nails, and improve skin elasticity and hydration.

Calcium

Getting calcium from dairy products is important for ladies of perimenopausal age, again due to declining estrogen levels impacting bone density. Calcium can prevent decreased bone density levels and protect you against conditions such as osteoporosis and fractures. If you cant consume diary for any reason or you need extra in your diet a calcium supplement is advisable.

Exercise

Exercise is a key component of good health at any age, but it becomes even more important as you approach your 30s and 40s. The benefits of regular physical activity, from improved fitness to better mood regulation, can be a powerful motivator to make exercise a part of your daily routine.  

This could be via aligning more to stay active, taking up a new fitness class, or swimming, for example, to boost cardio abilities. 

Experts are in agreement that strength training is an excellent way to help you support natural body changes in perimenopause. It can help against the loss of bone density, so coupled with collagen and calcium intake, you can feel reassured and confident in supporting your bones and alleviating the impact perimenopause can have. 

Strength training is also great for combatting a loss in muscle density, which occurs for the same reason bone density is reduced. But another excellent reason to start strength training is to help you improve your fitness levels and regulate your mood. There are some studies that suggest that strength training can alleviate some symptoms of perimenopause, including increased weight gain and changes in mental health. Not to mention, those who exercise regularly sleep better, so there is that, too.

Get Therapy

Professional therapy can be a lifesaver during perimenopause. Many people experience increases in anxiety levels and even depression associated with perimenopause when they've never suffered before. Increased panic attacks, less desire to go out in the world, and increased lethargy are all too common and can impact your quality of life.  

And for the most part it’s nothing you are doing or not doing. It's simply because your body is changing, and your hormones are making you feel this way. A good therapist who specialises in menopause can help you make sense of how you are feeling and give you the tools to help support your mental health. They can provide coping strategies, emotional support, and a safe space to discuss your feelings and experiences.

Change Your Diet

There isn't a specific perimenopause diet, but eating well is a great way to support your body through these major life changes. A poor diet will only make you feel more tired and sluggish, and it won't help ease any of your symptoms.

You want a diet that includes all the major food groups and delivers a steady source of carbs, protein, healthy fats, fibre, and all the vitamins and minerals you need. This means increasing the amount of fruit and vegetables you eat on a daily basis; it is increasing fibre to the recommended amount, which is around 25 grams per day, and incorporating a diet resembling the Mediterranean diet is often suggested by medical professionals as this delivers is everything the body needs.

Avoiding relying on heavily processed foods or those high in sugars and fats can improve your health and make perimenopause more manageable. Ideal foods to include more of can be leafy greens, berries, nuts, seeds, legumes, oily fish, lean protein, and whole grains. That is not to say you need to cut out your favourite treats entirely; just reduce how much you consume and increase more healthy, nutritious options instead.

Self Care

Self-care during perimenopause is vital. It is highly likely your symptoms can make you more irritable, stressed, anxious, less functional or all of the above together. This means you need to give your body and mind time to disconnect with life and do something that makes you feel good. 

Self-care can be anything you need it to be that allows you to switch off and take a breather. Whether it's a long soak in the bath, a weekend away at a health spa, or you take off on a 2-week long all-inclusive holiday somewhere warm, identify what you need and put it in the diary. Because if you are not stopping and taking care of yourself, your perimenopause symptoms might feel worse than they are, and before you know it, you are pushing yourself towards a breakdown. So start practising self-care and restore your equilibrium.