Trying to thrive: perimenopause & menopause

Perimenopause and menopause are significant transitions in a woman’s life, often accompanied by various physical and emotional changes. While this phase may feel overwhelming, understanding what’s happening in your body and how to nourish it can empower you to manage symptoms and maintain optimal health.

What’s Happening in Perimenopause and Menopause?

Perimenopause is the phase leading up to menopause, where your body gradually produces less progesterone and ovulation becomes irregular. This hormonal shift can cause symptoms like hot flashes, mood swings, sleep disturbances, and weight gain.

Menopause is officially diagnosed after 12 months without menstruation. Estrogen and progesterone levels remain low, which can lead to an increased risk of conditions like osteoporosis, heart disease, and metabolic changes. While menopause brings relief from periods, it also brings new challenges.

Common Symptoms of Perimenopause and Menopause:

• Perimenopause:

  • Irregular periods

  • Hot flashes and night sweats

  • Mood swings and anxiety

  • Sleep disturbances

  • Weight gain

  • Joint pain and brain fog

  • Low libido

• Menopause:

  • Hot flashes and night sweats

  • Vaginal dryness

  • Mood swings and irritability

  • Decreased libido

  • Weight gain

  • Dry skin

  • Bone thinning and heart health concerns

How to Support Your Body Through This Transition:

1. Focus on Nutrient-Rich, Anti-Inflammatory Foods:

The right foods can make a huge difference in managing hormonal imbalances and reducing inflammation. During perimenopause and menopause, opt for a diet rich in anti-inflammatory foods to support your body’s changing needs.

Foods to Include:

• Leafy greens: Spinach, kale, and Swiss chard are rich in calcium and magnesium, which are important for bone health.

• Chickpeas and edamame: Packed with protein and fiber, these legumes help stabilize blood sugar and support hormonal balance.

• Fatty fish: Salmon and mackerel are high in omega-3 fatty acids, which help reduce inflammation and support heart health.

• Berries: Blueberries, strawberries, and raspberries are rich in antioxidants, which combat oxidative stress and support overall wellness.

• Nuts and seeds: Almonds, chia seeds, and flaxseeds are excellent sources of healthy fats that help balance hormones.

• Sweet potatoes and lean meats: These foods are rich in vitamins and minerals, offering a sustainable energy source.

2. Herbs and Supplements to Ease Symptoms

Incorporating the right herbs and supplements into your daily routine can play an important role in managing the symptoms of perimenopause and menopause. These natural remedies help address inflammation, hormone balance, bone health, and overall well-being.

Herbal Remedies:

• Ginger: Known for its anti-inflammatory properties, ginger helps alleviate joint pain, reduce bloating, and improve digestion. It can also soothe nausea and calm digestive discomfort, which is common during menopause.

• Turmeric: Packed with curcumin, turmeric is a powerful anti-inflammatory that may reduce inflammation, support joint health, and ease muscle pain. It also has potential mood-boosting benefits and may help manage hot flashes.

• Black Cohosh: Often used to reduce hot flashes and night sweats, black cohosh is a popular herb for supporting hormone balance and alleviating mood swings during menopause.

• Red Clover: Rich in isoflavones, red clover can help regulate hormonal fluctuations and manage hot flashes. It also supports heart and bone health.

2. Supplements:

• Bone Broth: Bone broth is an excellent source of collagen, amino acids, and minerals that support joint health, skin elasticity, and bone strength—critical during menopause when the risk of osteoporosis increases.

• Collagen: As estrogen levels decline, so does the body’s natural collagen production. Supplementing with collagen can help improve skin elasticity, reduce wrinkles, strengthen hair and nails, and support bone and joint health.

• Magnesium: This mineral plays a vital role in muscle relaxation, mood stabilization, and sleep quality. It helps manage symptoms like irritability, sleep disturbances, and leg cramps that are common during perimenopause and menopause.

• Omega-3 Fatty Acids: Found in fish oil supplements or flaxseed, omega-3s are known for their anti-inflammatory properties. They can help manage joint pain, support heart health, and reduce mood swings.

• Vitamin D: Essential for calcium absorption and bone health, vitamin D becomes even more important during menopause when estrogen levels drop and the risk of bone thinning increases. It also supports immune function.

By incorporating these herbs and supplements into your routine, you can better manage the symptoms of perimenopause and menopause, support overall health, and improve quality of life during this important transition.

3. Incorporate Strength Training:

Regular strength training can help combat muscle loss, boost metabolism, and improve bone density. Aim for at least 20-40 minutes of strength training 3-4 times a week.

4. Manage Stress:

Elevated stress levels can exacerbate symptoms like mood swings and hot flashes. Incorporating relaxation practices like yoga, meditation, and deep breathing can significantly reduce stress. Regular physical activity and a balanced routine can also lower cortisol levels, promoting hormonal balance.

5. Stay Hydrated:

Proper hydration is key for hormone balance and overall well-being. Drink plenty of water throughout the day to stay hydrated, especially if you experience night sweats or hot flashes. Herbal teas like peppermint and chamomile can also support hydration while offering calming benefits.

Final Thoughts:

Finding the right combination of foods, supplements, and lifestyle habits to manage perimenopause and menopause symptoms can feel overwhelming and frustrating. What works for one person may not work for another, and it can take time to discover the right balance that helps you feel your best. Whether it's navigating fluctuating hormone levels, managing energy, or tackling mood swings, the journey is unique for everyone. But know this—while it may sometimes feel isolating, you are not alone. There are countless women going through similar challenges, and with patience, support, and perseverance, it is possible to find a routine that works for you. You deserve to thrive during this time, and you have the strength to make it happen. Prioritize self-care and embrace the journey—your body deserves the support and attention it needs to feel its best.