Navigating Perimenopause and Menopause: Symptoms, Struggles, and Solutions

Woman with hot flush

As women traverse the natural stages of life, perimenopause and menopause emerge as significant milestones. These transitions, while natural, can often bring with them a host of symptoms and challenges. Understanding what to expect and how to manage these changes can make the journey smoother.

Understanding Perimenopause and Menopause

Perimenopause is the period leading up to menopause, typically starting in a woman’s 40s but can begin as early as mid-30s. This phase is characterised by fluctuations in hormone levels, especially oestrogen and progesterone, which can cause irregular menstrual cycles. Perimenopause can last several years.

Menopause marks the end of menstrual cycles, diagnosed after twelve consecutive months without a period. The average age of menopause onset in the UK is 51. Post-menopause, the symptoms experienced during perimenopause may continue but often decrease in intensity over time.

aching menopausal woman

Common Symptoms and Struggles

Hot Flushes and Night Sweats:

One of the most commonly reported symptoms, these sudden feelings of heat can leave women drenched in sweat, disrupting daily activities and sleep.

Mood Swings and Irritability:

Hormonal changes can significantly impact mood, leading to irritability, anxiety, and even depression.

Sleep Disturbances:

Insomnia and disrupted sleep patterns can exacerbate feelings of fatigue and irritability.

Weight Gain and Slowed Metabolism:

Many women find it challenging to maintain their weight during this phase, even with a balanced diet and regular exercise.

Joint Pain and Muscle Aches:

Aches and pains can become more frequent and persistent.

Vaginal Dryness and Discomfort:

Reduced oestrogen levels can lead to vaginal dryness, making intercourse uncomfortable and increasing the risk of infections.

Memory Issues:

Many report “brain fog” or difficulties with concentration and memory.

active woman

Tips for Managing Symptoms

  • Maintain a Balanced Diet:
  • Consuming a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help manage weight and boost overall health.
  • Stay Active:
  • Regular physical activity, including both cardio and strength training, can help maintain weight, improve mood, and reduce joint pain.
  • Prioritise Sleep:
  • Establishing a regular sleep routine and creating a calm, dark, and cool sleep environment can improve sleep quality. Limiting caffeine and electronic devices before bed is also beneficial.
  • Practice Stress Management:
  • Techniques like yoga, meditation, and deep-breathing exercises can help manage stress and improve mental health.
  • Seek Social Support:
  • Engaging with support groups or talking to friends and family can provide emotional support and practical advice.
Active women in park

Herbal Remedies and Supplements for Perimenopause and Menopause

While lifestyle changes play a crucial role in managing symptoms, certain herbs and supplements can also offer relief. It is always recommended to consult with a healthcare provider before starting any new supplement. Below are details about several herbs that could support women during these life stages.

ashwaganda
  • Ashwagandha

Benefits:

Ashwagandha is an adaptogenic herb known for its stress-reducing and hormone-balancing properties. It can help reduce menopause symptoms such as hot flashes, night sweats, anxiety, mood swings, and sleep disturbances.

How it Works:

Ashwagandha influences the body’s stress response by lowering cortisol levels, the hormone responsible for stress. It also helps balance thyroid hormones, boost metabolism, and enhance libido.

Usage:

Typically taken as an extract in capsules, tinctures, or in ashwagandha chai tea.

Rhodiola rosea capsules
  • Rhodiola

Benefits:

Known for reducing fatigue and improving mental health, Rhodiola is another adaptogen that can help with stress, anxiety, depression, and brain fog. It may enhance energy levels and improve physical and cognitive performance.

How it Works:

Rhodiola regulates the body’s stress response by acting on brain functions to improve responsiveness to stressors. This herb balances and supports hormone production, particularly estrogen, which can relieve menopausal symptoms.

Usage:

Commonly available as a supplement in capsule or tincture form.

Holy Basil leaf Tulsi
  • Holy Basil Leaf

Benefits:

Holy basil, also known as Tulsi or the “queen of herbs,” is renowned for its calming, stress-reducing, and hormone-balancing properties. It can help alleviate stress, improve focus, and support healthy blood sugar levels.

How it Works:

Holy basil supports adrenal health, which produces hormones related to the body’s stress response, helps improve sleep quality, reduce anxiety, and balances blood sugar levels.

Usage:

Available as capsules, tinctures, or tea, it can be incorporated into a daily routine.

Motherwort capsules
  • Motherwort

Benefits:

Motherwort is traditionally used for its calming effects, helping to alleviate anxiety, nervousness, and insomnia. It also supports menstrual health and can relieve menopausal symptoms such as hot flashes and menstrual irregularities.

How it Works:

Motherwort’s active constituents like alkaloids and iridoids provide nervine support, which calms the nervous system. It helps relieve menstrual stress and supports heart function.

Usage:

Often taken as a tincture, in teas, or in capsules.

Dong quai
  • Dong Quai

Benefits:

Known as “female ginseng,” Dong Quai has long been used in traditional Chinese medicine for balancing hormones, supporting menstrual health, and reducing menopause symptoms like hot flashes, mood swings, and vaginal dryness.

How it Works:

Dong Quai contains phytoestrogens that mimic estrogen’s effects, helping to balance hormone levels. It’s also beneficial for strengthening bones, improving blood circulation, and supporting overall hormonal health.

Usage:

Available in capsules, tea, and liquid extracts.

black cohosh
  • Black Cohosh

Benefits:

Black cohosh is known for its effectiveness in reducing hot flushes, night sweats, and other vasomotor symptoms associated with menopause. It also helps with mood swings, sleep disturbances, and vaginal dryness.

How it Works:

The herb contains compounds that mimic oestrogen’s effects without actually raising hormone levels. It works by interacting with serotonin receptors, influencing temperature regulation and mood.

Usage:

Black cohosh is commonly taken in the form of capsules, tinctures, or tea.

  • Kava Root

Benefits:

Kava root is well-known for its sedative and anti-anxiety effects. It can help manage perimenopause and menopause symptoms such as anxiety, sleep disturbances, and mood swings.

How it Works:

Kava root contains compounds called kavalactones, which have calming effects on the nervous system. These compounds reduce anxiety, relax muscles, and improve sleep quality.

Usage:

Common forms include capsules, tinctures, and tea.

red clover

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  • Red Clover

Benefits:

Red clover is rich in isoflavones, which are plant-based compounds that mimic oestrogen in the body. These phytoestrogens can help alleviate menopausal symptoms such as hot flushes, night sweats, and even improve sleep.

How it Works:

Isoflavones in red clover weakly bind to estrogen receptors in the body, potentially balancing hormone levels and reducing the severity and frequency of menopausal symptoms.

Usage:

Common forms include capsules, tinctures, and tea.

  • Wild Yam

Benefits:

Wild yam is thought to help balance hormones due to its phytoestrogen content. It can relieve menstrual cramps, irregular periods, and menopause symptoms like hot flashes and mood swings.

How it Works:

Contains diosgenin, a compound that can be chemically transformed into hormones like progesterone. It helps balance hormonal fluctuations and reduces symptoms associated with hormonal changes.

Usage:

Wild yam is often used in supplements and creams.

st johns wort
  • St John’s Wort

Benefits:

St John’s wort is widely used for its antidepressant and mood-stabilising properties. It can help reduce anxiety, mood swings, and mild to moderate depression associated with menopause. It may also help alleviate hot flushes and night sweats.

How it Works:

St John’s wort works by increasing the levels of serotonin, dopamine, and other neurotransmitters in the brain, which improves mood and emotional wellbeing. Some studies also suggest it has phytoestrogenic properties that provide relief from menopausal symptoms.

Usage:

Available in capsules, tinctures, and as a tea.

 

  • Vitex Berry (Chasteberry)

Benefits:

Vitex Berry can help balance hormones, address symptoms of PMS, and alleviate menstrual irregularities. For menopausal women, it’s particularly useful for reducing hot flushes, mood swings, and sleep disturbances.

How it Works:

Vitex influences hormone production from the pituitary gland, which helps balance levels of progesterone and oestrogen. This balance can reduce various symptoms, especially those related to PMS and menopause.

Usage:

Often available as a supplement in capsule or tincture form.

Vitex chasteberry

Conclusion

Perimenopause and menopause are natural phases of life that every woman experiences differently. While they can bring a slew of symptoms and challenges, there are numerous strategies and remedies available to help manage them. By adopting a healthy lifestyle, seeking support from your healthcare provider, and considering beneficial herbal supplements, women can navigate these transitions with greater ease and confidence.

Feel empowered and take control of this remarkable journey—we’re in this together.

FAQs

1.How can I cope with menopause symptoms?

You can:
  1. wear light clothing.
  2. keep your bedroom cool at night.
  3. take a cool shower, use a fan or have a cold drink.
  4. try to reduce your stress level.
  5. avoid or reduce potential triggers, such as spicy food, caffeine, hot drinks, smoking and alcohol.
  6. exercise regularly.
  7. lose weight if you’re overweight.
2.How do I mentally deal with the menopause?
Here are 10 ways to help even out your menopause mood swings
  1. Keep A Diary. …
  2. Take Some HRT. …
  3. Try Testosterone. …
  4. Eat Well. …
  5. Cut Back On Alcohol. …
  6. Exercise Regularly. …
  7. Get More Sleep. …
  8. Consider Complementary Therapies…
  9. Incorporate supplements in your diet…
  10. Make time for yourself…

 

3.What are the 4 stages of menopause?

The stages in a woman’s life are as follows: premenopause, perimenopause, menopause, and postmenopause. Premenopause – Premenopause is the time before any menopausal symptoms occur.

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