Back to Basics
What is the difference between perimenopause and menopause?
Perimenopause occurs two to ten years before menopause. As we’re all bio-individual the exact timing is unique for each of us. The perimenopause phase comes with the most turbulent symptoms. Menopause begins 12 months after your final period and this is something, to celebrate.
Know both peri and meno are part of the feminine journey, a phase to nurture, celebrate and give yourself so much grace, it’s a funky and slightly ‘out of control’ time in our lives.
So what are the symptoms?
Women in perimenopause may experience some, none (lucky!!) or all the following symptoms.
Bloody massacre of a period (heavier than usual, gushing flow)
Intense period pain
Shorter menstrual cycles
Painful, lumpy breasts
Disrupted sleep
Insomnia
Night sweats
Vaginal dryness
Decreased libido
Uncontrollable anger premenstrual cycle
Premenstrual hormonal headaches
Weight gain without changes in exercise or eating
Tips to help manage Perimenopause Symptoms
Ditch refine sugar. Look at what’s on your plate. Where can you eliminate sugar and add more nutritious wholesome food such as vegetables, lean protein, healthy fats and wholesome grains? Reduce refined sugar and processed food. Why? Sugar creates glucose spikes which intensify the severity of symptoms.
Start your day with a savory breakfast. Think eggs and veggies, a delicious omelet. If mornings are crazy, place your egg & veggie mixture in a muffin pan and bake the night before. A savory start to your day, will satisfy your body, reduce cravings, and improve your energy. Who doesn’t want that??
Add healthy fats to your plate. Avocadoes, walnuts, almonds, chia seeds, salmon, Non-fat Greek yoghurt, just to name a few. Why? They’re rich in monosaturated fats, reducing inflammation (think belly bloat) and aid in hormone production.
Be mindful of potential inflammatory triggers such as alcohol. I know unpopular opinion. Booze can worsen inflammation in the body and exacerbate any symptoms you may be feeling.
Lifestyle
Movement is key. Not only does it improve your physical health, being active improves your mental health. Take a walk-in nature. Pick up light weights. Sign up for a dance class. Movement doesn’t have to be a workout class. It can be a fun group activity even as simple as joining a pickle ball club.
How are your stress levels? Stress is devastating on your body. Mentally it drives depression and anxiety. Hormonally, stress can disrupt the hormonal balance, causing irregular periods, decrease libido and affect fertility. Talk to your medical provider if you experience stress. I found incorporating simple mediation with breath work into my life, moving my body with intention, taking time to ground outside and starting the ritual of journaling, writing how I feel on paper, all help. I also find supplements helpful. This is a consultation with your medical provider, research into product efficacy and trial and error. I currently love what I’m taking.
Your nutrition and lifestyle habits play a powerful role in supporting your body, during this time of transition in perimenopause. Remember be curious, mindful, ask questions and try things out (in consultation with your health specialist), to see what works for you.
