An Overview of Perimenopause and Menopause
We’re excited to share a guest blog from our partners at Starkel Nutrition! Maddie Hays, MS, CNS, dives into the transition of perimenopause and what’s happening hormonally during this stage of life. She also shares nutrition and lifestyle strategies that can help ease common symptoms.
Disclaimer: This blog is provided for educational purposes only and should not be taken as medical advice. Every individual’s experience with perimenopause is unique, and we encourage you to consult with your healthcare provider or a qualified practitioner before making changes to your diet, exercise, or treatment plan.
An Overview of Perimenopause and Menopause
Perimenopause is a time marked by significant physiological changes; menstrual cycles become irregular, and one may experience hot flashes, sleep disturbances, mood changes, body composition changes, vaginal dryness, and disrupted sexual function.
The term “perimenopause” simply means “around menopause.” There are early and late perimenopause phases; early perimenopause is defined by an occasional skipped menstrual period, while late perimenopause is defined as larger gaps between menstrual periods. Individuals in early perimenopause may see variations in cycle length of up to 7 days, but periods are still occurring. The time between periods during late perimenopause can be longer than 60 days and up to 12 months. One is considered to be through menopause or “post-menopausal” when they have not had a period for 12 months.
Time spent in perimenopause can vary from person to person. Some may reach menopause within a few months, while others may take up to 10 years. However, the average time between the onset of perimenopause to post-menopause is 4 years.
What hormones are involved in perimenopause?
The perimenopause transition, and menopause itself, can significantly disrupt one’s life. This is largely due to the hormonal fluctuations that occur during this time. Estrogen and progesterone levels will vary and eventually decline, and are the primary cause for the symptoms experienced during perimenopause.
The ovaries are responsible for producing estrogen. With aging, the ovaries produce less estrogen and release fewer eggs for conception as a result. During a normal menstrual cycle, progesterone will be produced from the follicle after an egg is released during ovulation. Because ovulation occurs less frequently in perimenopause, progesterone levels will begin to decline as well.
How do hormone levels affect symptoms?
As mentioned, hormone levels will fluctuate during perimenopause. Estrogen levels may be higher than normal, or they may be lower. High levels of estrogen can result in heavier menstrual periods, breast tenderness, and bloating, while low levels lead to hot flashes, night sweats, heart palpitations, headaches, insomnia, fatigue, and vaginal dryness. Changes in progesterone levels, especially lower levels, can lead to irregular periods, as well as heavier or longer periods. Depression, mood swings, and irritability are also common symptoms, due to these changes in hormonal levels.
Estrogen assists with bone formation, so low levels of this hormone can lead to loss of bone and even osteoporosis. Additionally, low estrogen is associated with increased levels of LDL cholesterol and decreased levels of HDL cholesterol. Since higher levels of LDL cholesterol are associated with cardiovascular diseases, this can create a higher risk for those in the perimenopause transition.
How to support the body during perimenopause
The good news is that much can be done to help support and reduce symptoms of perimenopause. From a nutritional lens, eating a whole foods-based, anti-inflammatory diet can directly impact the severity of perimenopausal symptoms. Avoiding high-sugar processed foods, alcohol, and red meat may also help. Cruciferous veggies in particular can contribute to healthy estrogen metabolism and support liver health.
Physical activity is another key component for managing perimenopause. Not only does exercise help to boost one’s mood, but it can also help support skeletal and cardiovascular health. At the very least, try to get 150 minutes of moderate-intensity activity each week. On a deeper level, supporting gut health can ensure proper removal of excess hormones, which may contribute to perimenopause symptoms. We recommend eating plenty of fiber, staying hydrated, and having regular, daily bowel movements. Since gut health can be complicated, speak to one of our providers for additional guidance.
Other options for managing perimenopause symptoms include hormone replacement therapy (HRT), or targeted supplementation interventions. It is best to work with a qualified healthcare practitioner — such as a physician, dietitian, or certified nutritionist — as these individuals can provide specific guidance based on labs and symptoms.
When managing perimenopause symptoms, a personalized approach is best! Starkel Nutrition’s Peri+Menopause program begins October 7th, and sessions are often covered by insurance. To learn more about the program, please see
https://www.starkelnutritionprograms.com/peri-menopause-program/.
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