What should you expect? And how can you alleviate your symptoms so you can still feel your best self?
My body was slowly experiencing a hostile takeover. I did not understand why this was happening. I had gained some weight that I couldn’t lose as easily as I used to. I wasn’t sleeping well anymore, and I generally felt out of sorts. I started Googling Intermittent Fasting because I thought it would easily fit into my lifestyle. I stumbled across some articles about Intermittent Fasting to help alleviate menopause symptoms, but it did not hit home. Only when I started feeling some joint pain did I suddenly put it all together… it hit me: “This is the beginning of menopause!” I knew I needed to figure this out before it would get worse. I wasn’t going to sit by and watch this takeover!
So, what happened next? I Googled and had quiet conversations about what was going on with my mother. I spoke to some close friends and relatives. Honestly, I wished I had an older sister who had been through this. When I asked older friends about their experiences or what to expect, I got many different responses. Some were uncomfortable with the discussion. Many did not even realize that the symptoms were menopausal. Others told me it was “all in my head.” Most just empathized with me and said it was part of life.
I simply was not willing to accept these new unwelcome changes without giving it a fair fight! I wanted to feel better and wasn’t going to just sit by and suffer through it. So, I continued to investigate. I read books, looked at articles, asked stupid questions, and spoke to doctors and others in the medical field.
First, a disclaimer. I am NOT a medical professional, although four gynecologists reviewed this article to ensure it is medically accurate. I am sharing my personal experiences and newfound knowledge on the subject. My goal is to tell you what I learned, what worked for me, and what might work for you.
Menopause can be a frustrating stage of life as you try to navigate and understand what’s happening to your body. Thankfully, lifestyle changes and medical options can alleviate many symptoms and health risks.
Definitions
First some definitions. Menopause is the time that marks the end of your period. The word comes from the Greek mēn (“month,” “moon”) + pausis (“a cessation”, “a pause”). It’s defined by a date, twelve months after your last period.
In contrast, perimenopause is the years preceding menopause. Estrogen generated by the ovaries begins to decline and fluctuate erratically, starting as early as your upper 30s and continuing throughout your 40s. These erratic fluctuations in estrogen can last up to 10 years before you hit menopause.
Symptoms
Each woman experiences perimenopausal symptoms differently. Some women have minor symptoms, while others experience a more severe and broader range of symptoms. The loss and fluctuation of estrogen can cause dozens of different symptoms that manifest themselves in unique ways in each person. It is this variability that makes it difficult to recognize.
The most common symptoms may include:
Period. The change in your period is a symptom of perimenopause. Cycles may become longer or shorter than what is typical for you. You could start skipping periods, and the flow may grow lighter or heavier.
Weight. Many women experience unexplained weight gain during perimenopause. The changing hormone levels affect the metabolism and how and where we store fat, less on the hips and thighs and more in the belly area.
Sleep. You may experience insomnia (difficulty falling asleep), poor sleep quality, or wake up earlier than usual. You may likely chalk it up to stress in your life, but it is the decrease of estrogen.
Hot Flashes. The hallmark symptom of menopause is often surprising when it shows up earlier in perimenopause. Hot flashes are sensations of warmth in the upper torso and face. They might last anywhere from a few seconds to a few minutes. If they occur while sleeping, they are sometimes called “night sweats,” and they further disturb normal sleep patterns. They are also caused by fluctuations in estrogen levels.
Memory Loss/Brain Fog. Cognition and memory problems are common because of the drop in estrogen. Brain changes are often some of the earliest symptoms that people will experience. This symptom is transitory for most women.
Hair Loss/Hair Thinning. Many women suffer from hair thinning, which is linked to decreased estrogen and progesterone production. When these hormones are present, hair grows faster and stays on the head longer.
Vaginal Dryness/Libido. With a decline in estrogen levels, the vaginal lining can become drier and less elastic and can cause discomfort. Many women report a decrease in desire during perimenopause.
Bladder Problems. Lower estrogen levels may elevate the risk of urinary (UTI) or vaginal infections. Additionally, a decrease in tissue tone can lead to urinary incontinence.
Mood Swings. Mood swings are common, and there is an increased risk of depression.
There are many other symptoms, like dry eyes, dry mouth, skin problems, etc., and any new annoying symptom that crops up is probably triggered by perimenopause.
Health Risks
Most of the symptoms above make life uncomfortable and even painful. However, there are also several more serious health issues related to perimenopause and menopause.
Musculoskeletal. Many women will experience new or worsening musculoskeletal symptoms, including joint pain or stiffness, muscle aches, and an increased risk of arthritis or bone pain. It is also harder to build up and maintain muscle. Women going through perimenopause are more likely to experience bone loss due to the lowered levels of estrogen, which increases the risk of developing osteoporosis.
Heart Health/Stroke. Before menopause, estrogen produced by the ovaries protects women from heart attacks and strokes. Women lose a lot of this protection during perimenopause and menopause because of the lack of estrogen. It is also when risk factors for heart disease, such as high cholesterol, high blood pressure, and a lack of physical activity, become more prevalent.
In menopausal women, the combination of all these variables raises health risks.
Lifestyle Changes
Lifestyle changes are the first and least invasive way to reduce menopausal symptoms. The main goal is to reduce inflammation since estrogen offers anti-inflammatory properties. Lifestyle changes might not be a magic bullet. They are strategies to help minimize menopausal symptoms.
Nutrition. Intermittent Fasting is beneficial for hormone balancing, metabolism, and reducing inflammation. It will probably get you the most bang for your buck. Focusing on a Mediterranean-type diet of healthy fats, proteins, fruits, vegetables, and whole grains while limiting carbs mostly to complex carbs will help significantly. So will reducing sugar, processed foods, and alcohol. Additionally, increasing anti-inflammatory food while limiting pro-inflammatory foods will help.
Exercise. It is vital to incorporate weight-bearing exercises. This can help you develop and maintain strong muscles and bones. Additionally, aerobic exercise strengthens your cardiovascular system.
Supplements. There are over-the-counter products that may help you with your symptoms and your health concerns. However, they are not research-based medicine. They include:
Collagen – for bone health.
Magnesium (Glycinate) – for sleep and cognitive ability.
Fiber – Keeps you full for a longer time as your metabolism changes.
Vitamin D – slows down the bone-weakening process.
While lifestyle changes can help with some symptoms and health concerns, they did not help me enough. I was still not sleeping well. I wanted something more.
Hormone Replacement Therapy (HRT)
If you are suffering from perimenopause symptoms and lifestyle changes are not doing enough for you, hormone replacement therapy (HRT) is an option that may be the key. The idea behind this therapy is to replace the estrogen that the ovaries are ceasing to produce. The estrogen is administered via pills, patches, and creams alone or in combination. You will need to discuss this with your doctor since it requires a prescription.
For a while, HRT had a bad rap. It was thought to increase the risk of breast cancer or stroke. Because of this, some doctors discourage women from going on HRT. For the most part, this has been proven to be false. However, many doctors are not current with the latest research and developments in the field.
There are numerous recent research findings on the safety and efficacy of HRT. The benefits of HRT usually outweigh the risks in treating menopause symptoms for most women who are younger than 60 and within ten years of the onset of menopause. Leading experts now endorse HRT.
There are exceptions. Some women are not candidates for HRT. If you had breast cancer, uterine cancer, other estrogen-sensitive cancers, or blood clots, doctors will be more cautious. Sometimes, they might even be careful with a family history of these cancers. However, there ARE other non-hormonal options available.
Your amazing OB-GYN, who has served you well for years and is the one you are comfortable with, may not be an expert in this area. It’s an idea to find a physician knowledgeable in this area or specializing in menopause treatment. There are many hormonal and non-hormonal options that your doctor may prescribe.
I was hesitant to try HRT; I avoid any drug unless I really need it, including Tylenol! I remember thinking when I first read about HTR, “I can deal with the lifestyle changes, but I’ll never get on HRT.” But, eventually, I yielded to my new reality.
To my surprise, my doctor was very encouraging when I asked about HRT. He felt the timing was right and thought it would make a difference. My doctor prescribed a weekly estrogen patch and progesterone pills, and the results have been incredible for me. I get a good night’s sleep and feel refreshed in the morning! Outside of sleep, I feel good all around.
To my disappointment, when I slacked off on my new eating habits while on HRT, I did not sleep as well, nor did I feel as good. The combination of eating well and HRT did it for me.
Going Forward
There is no reason for you to suffer if you have perimenopause symptoms. There are all types of options. Don’t be put off by those who will brush your symptoms aside and tell you it is in your head or to just accept it as a natural part of life.
There’s also a lot of information available. The web is full of online resources. Many informative books are very readable. Here are some recommendations:
- thepauselife.com
- The Galveston Diet – website + book
- The New Menopause – book
- The Menopause Brain – book
- Mary Claire Haver’s Instagram
There are solutions. Go out, find them, and feel better!
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