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Strategies for Crushing Your Forties: Natural Remedies for Perimenopause

natural remedies for perimenopause


Entering perimenopause can feel like standing on the threshold of a new world, where the familiar landscape of our bodies begins to shift and change in subtle yet profound ways. It's a time of transition, marked by the gradual decline of reproductive hormones and the approach of menopause.


Often referred to as the "menopausal transition," perimenopause typically begins in a woman's 40s but can start earlier for some and lasts until menopause, which is defined as 12 consecutive months without a menstrual period. During this time, the body undergoes various changes, both physical and hormonal, that can leave us feeling disoriented and disconnected from ourselves.


Yet, amidst the whirlwind of change, there lies an opportunity for profound connection – a chance to honor the wisdom of our bodies and nurture ourselves through this transformative journey. Supporting the body during perimenopause is crucial for maintaining overall health and navigating this transitional phase with grace and resilience.


In this blog post, we’ll delve into the hormonal changes that occur during perimenopause and explore the wide array of symptoms that women may experience, and provide practical strategies for managing them effectively. By gaining insight into what to expect and how to support the body, women can navigate perimenopause with greater understanding and resilience, paving the way for a smoother transition into the next phase of life.


Understanding Hormonal Changes


The impact of hormonal changes on the menstrual cycle and fertility is profound during perimenopause. As estrogen levels decline, menstrual cycles may become irregular, with changes in cycle length, flow, and frequency. Some women may experience heavier or lighter periods, while others may skip periods altogether. These fluctuations in the menstrual cycle can affect fertility, making it more challenging for women to conceive during perimenopause. Additionally, the decline in estrogen can lead to changes in cervical mucus and vaginal dryness, further impacting fertility and sexual health.


In addition to estrogen and progesterone, other hormones such as testosterone and cortisol also play a role in perimenopausal symptoms. Testosterone, commonly associated with male reproductive health, also exists in smaller quantities in women and contributes to libido, muscle mass, and energy levels. During perimenopause, testosterone levels may decline, leading to a decrease in libido and changes in muscle tone. Cortisol, the body's primary stress hormone, can also influence perimenopausal symptoms, exacerbating mood swings, anxiety, and sleep disturbances. Understanding the interplay between these hormones is essential for comprehending the complexity of perimenopausal symptoms and developing effective strategies for managing them.


Why Symptoms Arise


Beyond hormonal fluctuations, there are a few other reasons why symptoms arise. Perimenopause also involves alterations in neurotransmitter activity, which can profoundly affect mood and emotional well-being. Neurotransmitters are chemical messengers that facilitate communication between neurons in the brain, regulating various physiological processes, including mood, cognition, and behavior. During perimenopause, fluctuations in estrogen and progesterone levels can disrupt neurotransmitter balance, leading to changes in mood, irritability, anxiety, and depression. Serotonin, a neurotransmitter involved in mood regulation, may be particularly affected, contributing to mood swings and emotional instability. Understanding the role of neurotransmitters in perimenopausal symptoms is essential for developing targeted interventions to alleviate mood disturbances and enhance emotional well-being.


Additionally, perimenopause is accompanied by metabolic changes that can impact weight regulation and energy levels. As estrogen levels decline, metabolic rate may decrease, making it more challenging to maintain a healthy weight. Furthermore, changes in fat distribution, with a tendency towards abdominal fat accumulation, may increase the risk of metabolic syndrome and cardiovascular disease. Insulin resistance, which can develop as a result of hormonal fluctuations, may also contribute to weight gain and fluctuations in blood sugar levels. Moreover, changes in energy metabolism can lead to fatigue and decreased energy levels, further exacerbating symptoms such as lethargy and diminished motivation. By addressing metabolic changes through lifestyle modifications and targeted interventions, women can mitigate symptoms such as weight gain and fatigue, promoting overall health and well-being during perimenopause.


Natural Remedies for Perimenopause


By understanding the options available, women can empower themselves to navigate perimenopause with strength and a sense of agency over their health and well-being.


1. Balanced Diet: Adopting a diet rich in phytonutrients, calcium, and vitamin D can help alleviate perimenopausal symptoms. Phytonutrients, found in colorful fruits and vegetables, help to counteract the oxidation and inflammation that can become out of control during perimenopause. Calcium and vitamin D are essential for bone health, which becomes increasingly important during perimenopause as estrogen levels decline. Ensuring optimal daily protein intake is also important. We need protein to synthesize our hormones, but too much can exacerbate inflammation.


2. Regular Exercise: Engaging in regular physical activity has been shown to improve mood, sleep quality, and weight management during perimenopause. Incorporating activities such as walking, swimming, or yoga into your routine can help alleviate symptoms and promote overall well-being. Knowing the right type of exercise for your genetics can further the benefits by reducing unnecessary inflammatory waste products.


3. Stress Reduction Techniques: Practicing stress reduction techniques such as meditation, deep breathing exercises, or yoga can help manage stress levels and promote relaxation. Chronic stress can exacerbate perimenopausal symptoms, so finding ways to reduce stress is essential for maintaining emotional and physical health. Some of us have genetics that predispose us to getting caught in a stress loop. In these situations, extra support is required to get us out of that loop.


4. Limiting Alcohol and Caffeine Intake: Both alcohol and caffeine can disrupt sleep patterns and exacerbate symptoms such as hot flashes and mood swings. Limiting or avoiding alcohol and caffeine consumption, especially in the evening, can help improve sleep quality and overall well-being. In some women, caffeine actually slows down their detox pathways, allowing toxic estrogen metabolites to circulate causing distressing symptoms.


5. Supplements: Supplements such as vitamin D, magnesium, and N-Acetyl Cysteine may also help alleviate perimenopausal symptoms for some women. Vitamin D is essential for bone health and can help stabilize emotions and moods, while magnesium can help with mood stability and sleep quality. N-Acetyl Cysteine may strengthen the immune response, help with detoxification pathways and scavenge free radials (which can cause cellular damage and problems at hormone receptors).


6. Counseling or Therapy: Seeking counseling or therapy can provide valuable support in managing emotional symptoms such as mood swings, anxiety, and depression. Talking to a therapist can help you develop coping strategies, improve communication skills, and address underlying emotional issues that may be contributing to perimenopausal symptoms.




It's essential for women to seek support and explore options for managing perimenopausal symptoms. Dr. April Graham with Blue Heron Physical Medicine can provide valuable insights and assistance in navigating this transitional phase.


If you're struggling with perimenopausal symptoms and would like additional support, consider scheduling an introductory call. Dr. April Graham's personalized support offers tailored guidance and assistance in developing a comprehensive plan for managing your symptoms and optimizing your health and well-being during this time.


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