You’re likely familiar with menopause: the period of time when the ovaries stop producing oestrogen and menstruation stops. But perimenopause, its predecessor, gets much less airtime. That ends here. We’ll unpack what perimenopause is, as well as the perimenopause treatments and lifestyle adaptations you can do to make the transition better.
What Is Perimenopause?
“Perimenopause is that tricky and potentially lengthy transition period between your reproductive years and menopause,” says Dr Juanri Jonck, general practitioner at LifeLab in Pretoria. “During perimenopause, the release of follicles from your ovaries (ovarian reserve) becomes low, which interferes with the communication between the pituitary gland (in the brain) and the ovaries, leading to massive spikes and drops in your previously well-controlled hormone levels.” This process can last anywhere from seven to 14 years, says Dr Jonck.
What Are The Perimenopause Symptoms?
Since almost all body systems are affected by the presence of perimenopause (from sleep and metabolism to the brain, bones and skin), the symptoms are extensive. These are not limited to but include irregular periods, mood changes, sleep disturbances and memory issues.
“Some women are lucky and present with the clinical signs of early perimenopause, which is a change of 7 days in their menstrual cycle (7 days longer or shorter) for two consecutive cycles,” says Dr Jonck. But most of the time, it’s simply not that simple.
READ MORE: What’s The Real Age For Perimenopause – And What Are The Symptoms?
What Perimenopause Treatment Is Available?
It’s a common misconception that there’s nothing you can do about perimenopause, says Dr Jonck. For example, since perimenopause brings mood changes and emotional unpredictability, “the first step in building mental resilience is simply by being able to give this emotional and physical rollercoaster a name,” says Dr Jonck. “In other words, identify that your mood swings, anxiety or depression is hormonally driven.” Here, expert-backed perimenopause treatment options.
Hormone therapy for perimenopause
While each symptom has its own treatment, Dr Jonck maintains that the best perimenopause treatment is the correct dosage and administration of hormone replacement therapy (HRT). HRT works by delivering an appropriate amount of hormones that can help ease symptoms.
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Eat well
Eating a balanced diet rich in fruits, vegetables, whole grains, and healthy fats like those in the Mediterranean diet is linked with better symptom management and healthy body weight during perimenopause. Added to that, one study notes that dietary changes can help prevent the onset of chronic diseases that are associated with menopause.
As for the right food, choose high-fibre options like avocado and grapefruit. Cutting back on red meat and processed foods while increasing plant-based options also helps reduce inflammation.
Reduce coffee and alcohol
Sad face emoji. Sugar (common in alcohol), caffeine and alcohol are known hormone disruptors, which can actually worsen hot flushes and anxiety, says Dr Jonck. Limit those.
Pick up weights
Studies show that moderate exercise reduces both physical and mental symptoms and improves quality of life for women during this phase. Loading your body not only creates lean, fat-burning muscles but also improves bone density. This, in turn, helps with mood, weight and stress management. Aerobic and strength exercises also support bone health, mood regulation, and cardiovascular fitness, all critical during perimenopause.
Get more sleep
Seriously. “When my patients have to choose between getting up at 4am to go to the gym and sleeping a proper 7.5-9 hours, we always choose sleep,” says Dr Jonck. Sleep is important for cortisol control and pretty much everything else. So don’t skip it – and that includes limiting screens before bed.
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Try hormone regulators
Aside from sleep, diet and exercise, supplements can help with perimenopause. Common natural hormone regulators or stimulators include supplements like maca root, Ashwaganda, evening primrose, magnesium and black cohosh. But, says Dr Jonck, it’s no replacement for clinical intervention like HRT.
Exercise your brain
Brain fog? Forgetting things? Pick up a crossword. “Just like we need to exercise our bodies, we also need to exercise our brains,” explains Dr Jonck. “Learning new skills, choosing reading over scrolling or even trying new recipes or routes to work.” Meditation is also amazing for our brains – and it also aids in stress management.
