Perimenopause and the Menopause: the beginning of a new phase of life

Perimenopause is the stage of life prior to the menopause. It can begin between the ages of 35-50 years old and can last anywhere from 4-12 years. Menopause marks the end of this transition phase, when a woman has experienced 12 months without a period. This is the beginning of a new phase of life.

This can be a challenging time for women in terms of changes in the body that are caused by shifting hormones, as well as the way women are perceived by themselves and society during this time.

Viewed by many as a time of loss, for others it signals a time of new beginnings and provides the opportunity to re-evaluate and re-invent themselves with a newfound level of confidence.

During the years before perimenopause, our bodies have been used to a monthly rhythm of rising and falling oestrogen and progesterone levels. As we enter perimenopause, this rhythm is disrupted. Hormone levels drop and the adrenal glands take on the production of oestrogen, progesterone and testosterone at a reduced level. Fluctuating hormone levels and increased stress can produce a range of symptoms. Some women can experience these badly, while others barely notice the change. Symptoms include:

Palpitations
Skin changes
Raised Blood Pressure
Raised Cholesterol
Bleeding gums
Sleep issues
Headaches
Hot flashes
Mood changes
Aches and pains
Brain fog
Weight gain
Higher levels of histamine – allergies
Night sweats

Supplements to support with the transition:

Ease the transition and reduce the risk of health issues post menopause…

The key to supporting your body through perimenopause and post menopause is to ensure detoxification systems in the body are working optimally and to support body systems impacted by a drop in hormone levels. You can do this through a mix of lifestyle and dietary changes as well as taking key supplements.

1. Eat a plant-based diet
Containing the spectrum of colours, high in protein, omega-3 and fibre, and low in carbohydrates. Avoid ultra processed foods which are pro inflammatory and will put a strain on your liver

2. Moderate exercise for 30 minutes per day
This could be a walk in the park, run, weight training, swimming, or a few hours in the garden – whatever works for you. Lower impact exercise will naturally support stress, and you can also reduce stress in your life by adopting or deepening a practice that helps to keep you on track such as yoga, being in nature, or meditation.

3. Detox and elimination support

• Perimenopause is usually a time of high oestrogen, leading to something called oestrogen dominance. Eating a high protein low carbohydrate diet can help to reduce levels of excess oestrogen and reduce symptoms like hot flashes, night sweats and mood changes. The liver, kidneys and skin can be supported through drinking nettle leaf tea and dandelion root tea, supplementing milk thistle, and eating more cruciferous vegetables as these can all help to detoxify excess oestrogen.
• Dry skin brushing also helps to stimulate the lymphatic system, remove toxins, and increase circulation & energy.
• Avoiding endocrine disruptors (chemicals which negatively impact hormone balance) found in plastics, some cosmetics and household products, will also encourage healthy elimination of excess hormones within the body.

4. Support your thyroid
It’s common for women going through menopause to have an under-active thyroid, with symptoms being similar to menopausal symptoms. Iodine, tyrosine and selenium are crucial for the proper functioning of the thyroid gland, so eating a diet which includes seaweed (iodine) and Brazil nuts (selenium) can be really supportive. Removing gluten from your diet can also help to reduce thyroid damage if you have Hashimoto’s thyroiditis.

5. Support bone health

• With the natural loss of oestrogen, bone density can take a hit, with women losing up to 20% of their bone density during this time! To support bone health, engage in regular weight bearing exercise, eat phytoestrogen rich foods such as organic soy, flax seed, and bananas.
• Ensure you use a vitamin D and K2 supplement during the winter months and eat a diet rich in magnesium and calcium.
• Taking a digestive enzyme can improve nutrient absorption from foods, and supplementing with boron and silica can also help to improve bone mineral density.
• Drinking re-mineralising teas can also have a beneficial effect. Any of the following herbs can be consumed as a tea or used in cooking: nettle, horsetail, thyme, sage and rosemary.

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References

(Available on request)

• https://acudoc.com/Menopause.PDF
• https://citation-needed.springer.com/v2/references/10.1186/s12905-020-01164-
• 6?format=refman&flavour=citation
• https://draxe.com/health/menopause-supplements-diet/
• Manoj P, Derwin R, George S. What is the impact of daily oral supplementation of vitamin D3 (cholecalciferol) plus calcium on the incidence of hip fracture in older people? A systematic review and meta-analysis. Int J Older People Nurs. 2023 Jan;18(1):e12492. doi: 10.1111/opn.12492. Epub 2022 Jul 17. PMID: 35842938; PMCID: PMC10078370.
• https://www.pcrm.org/good-nutrition/nutrition-information/a-natural-approach-to-menopause
• Jang WY, Kim M-Y, Cho JY. Antioxidant, Anti-Inflammatory, Anti-Menopausal, and Anti-Cancer Effects of Lignans and Their Metabolites. International Journal of Molecular Sciences. 2022; 23(24):15482. https://doi.org/10.3390/ijms232415482

Important: if you have a health condition or are taking medication it is important to consult with your GP before taking supplements.