For many individuals assigned female at birth, perimenopause marks a profound biological milestone. This transitional phase preceding menopause can be a challenging journey defined by fluctuating hormone levels and bothersome symptoms. However, holistic approaches offer promising avenues to manage these changes with greater ease and vitality naturally.
What is perimenopause?
Perimenopause is a transitory period leading up to menopause that marks the end of a woman’s reproductive cycle. If you’ve had 12 consecutive months without a menstrual period, you’ve reached menopause, signaling the conclusion of the perimenopause phase.
Perimenopause is considered a natural part of the aging process, and the duration and severity of symptoms vary among women. During the perimenopausal transition, hormonal changes due to fluctuation and decline in estrogen levels lead to irregular menstrual cycles as your ovaries produce fewer hormones, signifying the onset of the end of your reproductive years. Perimenopause can start in the mid-30s or as late as the mid-50s, lasting anywhere from four to eight years for many women. Of note, an irregular or unpredictable menstrual cycle is one of the hallmark signs of the condition.
According to the National Institute of Aging (NIA), other symptoms may include the following:
- headaches
- low libido
- hot flashes
- weight gain
- night sweats
- mood changes
- sleep difficulty
- vaginal dryness
- bladder infection
- heart palpitations
- urinary incontinence
Holistic approaches to care
For many people undergoing the perimenopausal phase, natural remedies can offer significant benefits to alleviate and manage the symptoms. This includes:
Ginseng
Ginseng, particularly Korean red ginseng, has been studied for its potential benefits in alleviating symptoms of perimenopause. Researchers believe ginseng affects the body’s hormonal balance, helping regulate estrogen levels, which can decline during perimenopause.
Additionally, ginseng may have adaptogenic properties, allowing the body to adapt to stress and potentially reducing symptoms such as hot flashes, mood swings, and fatigue commonly associated with perimenopause. However, more research is needed to understand the mechanisms by which ginseng improves perimenopause symptoms comprehensively. Herbs such as black cohosh, red clover, and evening primrose oil have been used traditionally to alleviate menopausal symptoms.
Dietary changes
A balanced diet rich in whole foods, fruits, vegetables, lean proteins, and healthy fats can support overall health during menopause. Foods high in phytoestrogens, such as soy products, flaxseeds, and legumes, may help alleviate hot flashes and other symptoms by mimicking the effects of estrogen in the body. Conversely, limiting caffeine, alcohol, spicy foods, and sugar may help reduce the frequency and severity of perimenopause-related hot flashes and mood swings.
Acupuncture
Acupuncture, a key component of traditional Chinese medicine, involves the insertion of thin needles into specific areas of the body. Medical experts suggest that acupuncture may help promote relaxation and stress reduction by regulating the body’s energy flow (Qi), thereby reducing hot flashes, night sweats, and mood swings associated with perimenopause.
Yoga
As a holistic approach, yoga offers the perfect blend of physical postures, breathwork, meditation, and relaxation. Effective in managing perimenopause symptoms, it reduces stress, boosts mood, enhances flexibility, and fosters overall well-being. Specifically, gentle yoga, restorative yoga, and yin yoga prove effective for perimenopausal women, focusing on gentle movements and deep relaxation to soothe the nervous system and ease symptoms.
