Perimenopause comes before menopause, and it’s the period of time before you have your very last menstrual period. During perimenopause, you may experience symptoms such as hot flashes, mood changes, and trouble sleeping. Some perimenopause symptoms can look like symptoms of other issues, so it’s always a good idea to check in with your healthcare provider to confirm lifestyle changes and/or treatments.
Common perimenopause medications and treatments include hormonal and non-hormonal therapies. Many providers will suggest lifestyle changes before, or in addition to, medication. In fact, studies have shown that women with healthy lifestyles experience fewer perimenopause symptoms (and are better able to cope with the ones they do) — but it’s still good to know that treatments are available. As with all medications, healthcare providers should factor in risks, benefits, individualized needs, and health history when planning treatment.
Lifestyle changes for perimenopause
We’re all familiar with the tried-and-true healthy lifestyle recommendations, which apply to perimenopause as well. These healthy habits include:
- Eating plenty of veggies and prioritizing whole foods
- Getting enough sleep
- Limiting alcohol
- Avoiding tobacco
- Reducing stress
- Exercising regularly (both aerobic and weight-bearing)
While striving to live, eat, and exercise healthier, we’d also remind you to be kind to yourself in the process. Any transition is also a moment to re-focus on what’s important to you and how you can best take care of yourself in the process. It might take a little time to get all the pieces in order.
Building a menopause support team
Talk to the people you trust, who support you as you navigate perimenopause. Start by considering your symptoms and how disruptive they are day-to-day, then prioritizing which to tackle first. You can record all these symptoms (from moods to physical changes) in your Ovia app. Bring this list to your next doctor’s appointment to discuss it.
- Bring your concerns to your healthcare provider. It’s essential that you have a provider who listens to you and is informed about the menopause journey. Evaluate how comfortable you feel asking questions about your symptoms, how confident you feel in the answers, and how you feel leaving appointments. Do you leave feeling informed and confident about your next steps? If not (or if you don’t feel like your provider is listening to you), find a new one!
- Chat with your family and friends. When you feel comfortable, reach out to your confidants for support. Whether you just need someone to talk to or are looking for more concrete help, start the conversation. We know there is still stigma and misunderstanding around the topic of menopause, but you owe it to yourself to lean on your community rather than experiencing this alone. Who knows? Maybe the person you reach out to is going through the same transition.
Where to start
Take stock of your lifestyle. How much do you move your body? How do you manage stress? Do you sleep well at night? How are your general eating habits? These four factors can play a huge role in how you feel as you move through the menopause transition, and it’s never too late or too early to start making changes. Dr. Anna Barbieri, Elektra’s founding physician, has these top recommendations.
Diet
- Limit (as much as you can) processed foods and added sugars (processed = anything that comes from a package, made with white flour or added sugar)
- Diversify your diet with a wide range of whole foods, especially veggies and healthy fats (e.g., olive oil, avocados, nuts like almonds and walnuts, and fatty fish)
- Increase intake of organic whole soy products and flaxseed, both of which boast mild estrogenic effects
Exercise
- Add on strength training– this can positively impact your bone health
- Never underestimate the power of a power walk– it’s a great, low-impact exercise that can get you outside and help manage stress
- Move as much as you can and as often as you can throughout the day
Sleep and Stress
- Aim for at least seven hours of sleep per night
- Make sleep a priority, because it plays an important role in overall health– if it’s an issue for you, don’t just learn to live with it! Reach out to your healthcare provider and ask about your options
- Consider your sleep hygiene (bedtime routine, light exposure, etc.)
- Meditate, get outside, knit, go for a jog, read… do whatever you need to do to manage stress on a daily basis, even if it’s just for a few minutes
All of these are important, but if this all seems overwhelming and you need to choose an area to focus on first, go with diet. Building healthy eating habits now will help you through menopause and well beyond.
“There isn’t one perfect diet for everyone,” explains Dr. Barbieri. “But the common themes are plant-heavy and whole food, with low refined carbohydrates and sugar. At the end of the day, it’s about balance… I love seeing the tremendously beneficial effect a dietary change can have, while being aware that we do not cross over into obsession and rigid patterns.”
Along with lifestyle changes to help manage menopause symptoms, there are integrative options like supplements, prescription medications, and more. Talk to your provider about which option or combination of options is best for you.
For too long, too many of us have entered perimenopause without the tools and resources we need to thrive, which means this 8-10 year journey is experienced in a way that’s deeply isolating, lonely, and scary. Knowledge makes a difference. Community makes a difference. You’ve got this!
