Perimenopause is the transition period leading to menopause, which can last between 2 and 12 years. Some people go through this period of their life without a care in the world, while others find it scary, confusing, and frustrating because some of the symptoms can be overwhelming or hard to recognize as perimenopause. Often times, women are fed up with the symptoms and look for natural treatment options and unfortunately choose products that aren't right for them. That's why we decided to compile a list of naturopathic options to help reduce the symptoms of perimenopause. Below, we'll also look at what perimenopause symptoms look like, how our hormones are involved, and how to seek additional support.
Symptoms of perimenopause include
- Anxiety
- Insomnia
- Hot flashes
- Weight gain
- Night sweats
- Longer or shorter menstrual cycles
- Heavier or lighter periods
- Heart palpitations
- Headache
- Brain fog or forgetfulness
- Fatigue
- Irritability
- Loss of libido
- Bone loss
- Fibromyalgia
- Premenstrual Syndrome (PMS) or Premenstrual Dysphoric Disorder (PMDD)
- Genitourinary syndrome (GSM) including genital signs and symptoms such as dryness, burning, irritation, discomfort during intercourse, recurrent UTI, painful urination, or impaired sexual function.
Menopause is defined as the 12-month period following the last menstrual bleeding, but between this and perimenopause, some women may experience a variation in their menstrual cycles that makes it difficult to tell where they are: perimenopause or menopause?
What's going on with my hormones?
During this time, ovulation becomes less frequent and therefore we produce less progesterone and estrogen. On top of that, the amounts we produce vary wildly, so sometimes there is a huge estrogen spike, which can lead to hot flashes and migraines.
In an ovulatory cycle, we produce 100 times more progesterone than estrogen. In perimenopause, we don't ovulate as often, so we produce less progesterone compared to estrogen, which causes an imbalance that makes the effects of estrogen much more potent.
Progesterone
This hormone is made after ovulation, so on the way to menopause when you ovulate less, progesterone production slows down.
Progesterone is responsible for thinning the lining of the womb, supporting our mood by increasing the production of GABA (a calming neurotransmitter), keeping our cycle regular, and preventing premenstrual symptoms.
Estrogen
When it comes to mood, estrogen can regulate our happiness hormones and our stress-stabilizing mechanisms (serotonergic and noradrenergic systems) to have an anti-depressive and anti-anxiety role.
Estrogen also helps build and maintain healthy bones, as shown by loss of bone mineral density in peri- and post-menopausal women which can lead to osteoporosis if left untreated.
The drop in estrogen can lead to dysfunction in hypothalamic thermoregulation, which is the way the brain controls temperature regulation to prevent hot flashes.
The relationship between estrogen and progesterone
This is very important because symptoms of "estrogen dominance", such as heavy or painful periods, can actually be caused by low progesterone levels. Determining how much progesterone you are producing can be tricky and should be test within 7 days of your period for the best insight as this is the window after we should have ovulated and progesterone should be at its peak.
Insulin
Insulin resistance is common in menopause and perimenopause and occurs when our cells become less receptive to insulin, which means you can't get sugar from your blood to cells to produce insulin. 'energy. This is caused by metabolic changes resulting from fluctuations in estrogen. This will lead to excess weight stored around your midsection, which is almost impossible to lose.
What can you do to reduce your symptoms?
Magnesium and Taurine
300 mg of magnesium and 300 mg of taurine have been shown to improve mood, hot flashes and sleep.
black cohosh
There is a small amount of evidence available to suggest that black cohosh, a woodland herb, is successful in reducing the vasomotor, psychiatric, physical, and sexual symptoms of menopause, but it doesn't work for everyone. Trying a good quality black cohosh extract for 4-8 weeks may improve peri-menopausal symptoms in some people.
Vitamin D and calcium
Due to the risk of osteoporosis, calcium and vitamin D are recommended to improve skeletal health.
It's important to check your vitamin D levels and check your bone density, and remember that the best way to get your vitamin D is from early morning sun exposure.
Cinnamon
Used as an herbal extract or in foods, cinnamon helps lower insulin resistance by managing blood sugar levels and making insulin more effective at its job. A teaspoon in your morning smoothie is helpful, or using a supplement containing an extract can also reduce your risk of insulin resistance.
Evening primrose oil (EPO)
Often used to treat premenstrual symptoms, EPO is an oil extracted from evening primrose seeds that can be used for perimenopausal mood symptoms. A study of 100 postmenopausal women in Iran showed that psychological symptoms associated with menopause were reduced when a dose of two 1g EPO tablets per day was used for 2-4 weeks.
Sage
Sage can be helpful in treating hot flashes, as demonstrated by a study in Switzerland that followed 71 postmenopausal patients for 12 months. This can be prepared fresh or taken in tablet form.
Vitex
Vitex-agnus castus is a herbal medicine with phyto-oestrogenic qualities that can also interact with the pituitary gland in the brain to control the signaling of hormone production. It has been shown to be effective in reducing vasomotor dysfunction and anxiety in some studies.
Red clover
This herb has been shown to be effective in treating hot flashes in peri-menopausal and post-menopausal women.
B6
Low levels of B6 have been linked to anxiety and depressive symptoms in a study of 289 middle-aged and elderly Japanese women, in part due to its ability to act as a cofactor in the production of neurotransmitters such as serotonin, dopamine and norepinephrine to name a few. These have significant effects on mood and psychiatric disorders.
Fenugreek
Taken at a dose of 250 mg twice daily, a standardized fenugreek extract was found to significantly reduce vasomotor symptoms such as hot flashes and night sweats, as well as depression, in a small 2020 study .
It is recommended that you use these herbs and supplements under the guidance of your physician, naturopath or qualified herbalist to ensure that you are using good quality sources and those that are appropriate for your personal situation.
References
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