Menopause is currently sparking a lot of discussion (and rightly so), but it is actually perimenopause that should be the subject of conversation, as it is at that time that women can really experience difficulties.
The fact that many women now recognize the word perimenopause is in itself a huge step forward! This word was simply unknown just a few years ago, and many women thought that one had to be in their fifties to experience the first symptoms of menopause.
However, there is still a lot of confusion about what perimenopause is and how to make it easier to live with for all of us.
What is perimenopause?
Perimenopause is considered the transition between your reproductive years and post-menopause, which officially begins one year after your last period. Symptoms may include fatigue, mood swings, irregular or heavy/painful periods, brain fog, poor sleep, weight gain, hot flashes, night sweats, depression, anxiety, hair loss, joint pain, low libido, vaginal dryness..... and the list goes on!
Are you in perimenopause?
If you are over 35 and have symptoms (and periods), then yes! Many doctors will tell you that you are too young and ask you to undergo an FSH (follicle-stimulating hormone) or LH (luteinizing hormone) test.
But all this tells you is that the brain continuously sends a message to request hormone production because your body does not produce enough. This is the very nature of perimenopause! This test only tells you what you already know! It will be far more useful to have your actual hormone levels properly evaluated if you can.
What are the driving factors of perimenopause?
Age
After 35 years, your eggs begin to deplete and ovulation may be more irregular. This affects the production of estrogens and progesterone. These two hormones embark on a long and slow decline towards final menopause, but along the way, they can fluctuate wildly, and it can feel like roller coaster mood swings!
Stress
Any type of stress on the body can be a major disruptive element in your transition process to perimenopause. Cortisol, the stress hormone, can not only impact your energy, mood, brain function, and metabolism, but it can also inhibit the function of your thyroid and sex hormones, thereby exacerbating your symptoms.
The Thyroid
Stress, poor diet, a disruption of the intestinal flora, or air pollution can have detrimental effects on thyroid hormones and disrupt metabolism, putting you into a state of exhaustion, lethargy, confusion, and muscle soreness. And this extra weight is not likely to disappear anytime soon.
The toxins
Endocrine-disrupting chemicals can mimic or modify hormones, particularly estrogens, and alter mitochondrial function (the cells that serve as your energy battery).
Medications (some)
Some medications can disrupt your hormones, including the contraceptive pill, synthetic THS, steroids, and antidepressants.
Liver saturation
Hormonal metabolism may be affected if the liver has difficulty processing and eliminating toxins, alcohol, caffeine, or drugs.
Intestinal Health
If your gut is not functioning optimally, some hormones may not be metabolized or converted properly. Gut inflammation caused by food sensitivities or underlying infections may also spread to neighboring organs and disrupt hormonal function.
How to facilitate the transition to perimenopause?
There are obviously medical options. Hormone replacement therapy (HTS) or other medications are often prescribed to treat the symptoms. However, HTS only replaces estrogen and progesterone. You must always take care of your other hormones!
Moreover, recent studies have demonstrated that women who underwent hormone replacement therapy (HRT) were at an increased risk of breast, ovarian, and uterine cancer. Would you like to learn more about the risks associated with hormone replacement therapy? Visit our dedicated page: Breast cancer and hormone therapy.
Implementing a balanced diet and a healthy lifestyle will be beneficial not only for ALL your hormones, but also for your future health.
A balanced diet
- Glycemic balance is a priority because it helps maintain energy levels, balance mood, improve cognitive functions, and shed excess weight.
- By incorporating phytoestrogens into your diet (for example, flax seeds and soy), you help balance estrogen levels and reduce hot flashes and night sweats. It is very important to ensure that your diet contains enough protein, healthy fats, and phytonutrients to support thyroid and cell health.
- Cruciferous vegetables help support the liver's detoxification pathways and the neutralization of estrogens. Proper hydration helps ease intestinal transit, while reducing alcohol and caffeine consumption protects both the liver and the intestines. Probiotic foods (fresh yogurt, sauerkraut, kefir, kombucha) help strengthen the microbiome (your good microbes!) and digestive function.
- Minimize exposure to endocrine disruptors, eat organic if possible to avoid exposure to pesticides. Replace plastics containing BPA with glass or stainless steel. Avoid products containing phthalates (for example, synthetic fragrances in cosmetic and household products).
- Get moving. By increasing NEAT movements (thermogenesis linked to non-sport activities), we reduce sedentary behaviors and boost metabolism. It is just as important to avoid excessive exercise in order not to increase the organism's stress.
- Relax and sleep well. Managing stress through mindfulness meditation or other relaxation techniques can have a significant impact on your symptoms. Improving sleep quality through dietary changes, stress management techniques, and routines that promote sleep quality can be very helpful.
- Dietary supplements. It can be very useful to address your nutrient deficiencies. Hormones require many things, and it may be that we don’t have enough of them in our diet or that stress depletes them! As a result of advanced research in phytotherapy, our new menopause program, Harmonie, supports women on a daily basis from the very first symptoms of menopause.
- Undergo the necessary examinations – whether through your doctor or privately, these tests can be very useful in identifying the underlying cause of any imbalance. Among the aspects to monitor are the thyroid, adrenal glands, sex hormones, blood sugar, gut flora, and potential deficiencies in essential nutrients.
- The Harmonie cure to regain serenity. Harmony It is the solution designed for your well-being and accompanies you daily through the major changes in your body before, during, and after menopause. Each capsule contains powerful natural actives, with nutritional benefits that you will not find anywhere else. Manufactured with the right ingredients, so that you can regain your serenity and fully live during menopause.
And you, what are you doing to live your perimenopause well? We are eager to know in the comments! Your experience is a source of inspiration and knowledge for our community.
With love, the üma team.
