How to Manage Perimenopause Symptoms

Let’s dive into a topic that affects every woman but doesn’t get talked about nearly enough: perimenopause. If you've ever found yourself wondering why you're suddenly sweating buckets at night or why your moods are swinging like a pendulum, this post is for you. Let's unpack what perimenopause is, what to expect, and most importantly, how you can manage those pesky symptoms.

What is Perimenopause (and Menopause)?

Perimenopause is the transitional phase before menopause, typically starting in a woman’s 40s but can begin as early as the mid-30s. This phase can last anywhere from 2 years to 12 years. During perimenopause, your ovaries gradually produce less estrogen, leading to various symptoms. Menopause is officially diagnosed after you've gone 12 months without a menstrual period, marking the end of your reproductive years.

Hot Flashes and Night Sweats

Ah, the infamous hot flashes. They can strike at any moment, leaving you feeling like you're melting from the inside out. Night sweats are their nocturnal cousins, drenching you in sweat and ruining a good night's sleep.

How to Manage:

1. Dress in Layers: Wear light, breathable fabrics. Layers make it easier to cool down quickly.
2. Stay Cool: Keep your environment cool. Use fans, air conditioning, or open windows.
3. Hydration: Drink plenty of water. Staying hydrated helps regulate your body temperature.
4. Avoid Triggers: Spicy foods, caffeine, and alcohol can exacerbate hot flashes. Identify and avoid your triggers. Keeping a symptom diary can be super helpful.
5. Magnesium: Magnesium is great for calming those pesky hot flashes because it helps balance your hormones and keeps your neurotransmitters in check, helping reduce the episodes and intensity. Plus, it relaxes your muscles and reduces stress, so you feel a lot more comfortable overall. That’s just one of the reasons why we have included Magnesium Glycinate in our Superlattes.  Have two a day for maximum results.

Mood Swings and Anxiety

Feeling like you're on an emotional rollercoaster? You're not alone. Hormonal fluctuations can wreak havoc on your mood, causing irritability, anxiety, and even depression.

How to Manage:

1. Exercise: Regular physical activity can boost your mood by releasing endorphins.
2. Mindfulness and Meditation: Practices like yoga and meditation can help reduce stress and improve mental clarity .
3. Therapy: Talking to a therapist can provide support and strategies to cope with emotional changes.
4. Magnesium: Magnesium is a lifesaver for reducing stress and mood swings during perimenopause because it keeps your cortisol levels in check and boosts those feel-good neurotransmitters like serotonin. Plus, it helps you sleep better and relax more, which is super important for keeping your mood steady during all those hormonal changes.
5. KSM 66 Ashwagandha: KSM-66 Ashwagandha is awesome for stress during perimenopause because it helps lower cortisol levels and boosts your mood, making you feel more balanced. It's like a natural chill pill that also supports your overall well-being and energy levels. You can find KSM 66 Ashwagandha in all our Peri Protein Blends.

Sleep Disturbances

Insomnia and disrupted sleep are common during perimenopause. Hormonal changes, night sweats, and stress can all contribute to sleepless nights.

How to Manage:

1. Sleep Hygiene: Stick to a regular sleep schedule, create a relaxing bedtime routine, and make your bedroom a sleep-friendly environment.
2. Limit Screen Time: Avoid screens an hour before bed. The blue light can interfere with your sleep.
3. Relaxation Techniques: Try deep breathing exercises, reading, or a warm bath before bed.
4. Sleepy Superlatte: Our Peri Chai Latte and Peri Hot Choccy are loaded with Magnesium Glycinate to help improve your zzz’s during perimenopause. They work well taken 2 hours before bed. 

Irregular Periods

During perimenopause, periods can become unpredictable—heavier, lighter, more frequent, or less frequent.

How to Manage:

1. Track Your Cycle: Use a period-tracking app to monitor changes and patterns.
2. Consult Your Doctor: If periods are extremely heavy or prolonged, seek medical advice. 
3. Healthy Diet: Maintain a balanced diet rich in iron and other nutrients to combat any potential deficiencies caused by heavy bleeding .

Vaginal Dryness and Discomfort

Lower estrogen levels can lead to vaginal dryness, discomfort during intercourse, and urinary issues.

How to Manage:

1. Lubricants: Water-based lubricants can alleviate dryness during sex.
2. Moisturisers: Vaginal moisturisers can provide longer-lasting relief from dryness.
3. Pelvic Floor Exercises: Kegel exercises strengthen pelvic muscles and can improve urinary symptoms.
4. Hormone Therapy: Local estrogen treatments (creams, rings, or tablets) can effectively manage vaginal dryness. Discuss with your doctor if this is a good option for you .

Memory Lapses and Difficulty Concentrating

Many women report "brain fog" during perimenopause, characterised by forgetfulness and trouble concentrating.

How to Manage:

1. Mental Exercises: Engage in activities that challenge your brain, such as puzzles, reading, or learning a new skill.
2. Organization: Use lists, planners, and reminders to stay organized.
3. Healthy Lifestyle: Regular exercise, a nutritious diet, and adequate sleep can all support cognitive function.

Weight Gain

Hormonal changes can make it easier to gain weight, especially around the abdomen.

How to Manage:

1. Balanced Diet: Focus on whole foods, lean proteins, healthy fats, and plenty of fruits and vegetables. Best diet for Perimenopause.
2. Regular Exercise: Incorporate both cardio and strength training into your routine.
3. Daily Movement: Even small changes, like taking the stairs instead of the elevator, can make a difference.

Wrap Up…

Perimenopause is a natural phase of life, but that doesn’t mean it’s easy. By understanding what’s happening in your body and finding effective ways to manage the symptoms, you can navigate this transition with greater ease. 

Remember, you're not alone on this journey. There’s a community of women experiencing the same challenges, and together, we can share tips, support, and encouragement. Hang in there, and take care of yourself!

Join, The SheBANG! Perisisterhood is a closed Facebook group community for perimenopausal women to share, encourage and ask all things perimenopause.