Navigating perimenopause can feel like an overwhelming and confusing time. The changes in your body and mind may leave you wondering, “Is this normal?” Rest assured, you’re not alone. This blog is here to help you better understand perimenopause, its symptoms, and how you can manage those symptoms through practical diet and exercise strategies. By learning more about this stage of life, you can feel empowered to take control of your health and well-being.
What Is Perimenopause?
Perimenopause means “around menopause” and refers to the time during which your body makes the natural transition to menopause, marking the end of the reproductive years. Perimenopause is also called the menopausal transition.
Women start perimenopause at different ages. You may notice signs of progression toward menopause, such as menstrual irregularity, sometime in your 40s. But some women notice changes as early as their mid-30s. It lasts 8-10 years prior to menopause. Menopause itself is defined as the point at which a woman has not had a period for 12 consecutive months.
How Do I Know If I’m In Perimenopause?
Recognizing the onset of perimenopause can be tricky, as symptoms often develop gradually and vary widely among women. Here are some key indicators:
- Irregular Periods: Your menstrual cycle may become unpredictable—shorter, longer, heavier, or lighter.
- Hot Flashes & Night Sweats: Sudden warmth, especially at night, can be a telltale sign.
- Sleep Disturbances: Difficulty falling or staying asleep is common due to hormonal fluctuations.
- Mood Changes: Increased anxiety, irritability, or depressive symptoms may appear.
- Changes in Libido: A decrease in sex drive can occur due to shifting hormone levels.
If you suspect you’re experiencing perimenopause, tracking your symptoms and discussing them with your healthcare provider can help confirm the transition.
Symptoms
Rather than listing every single symptom of perimenopause, I’m focusing on four key symptoms that can be managed or alleviated with adjustments to diet and exercise.
*Disclaimer: If you’re experiencing changes due to perimenopause that concern you, please reach out to your doctor.*
You’ll notice a pattern here: the same diet and exercise recommendations can help with multiple symptoms. Don’t be surprised if these suggestions overlap—it’s all connected! (And if you’re feeling particularly stressed, consider working with a stress management coach.)
Symptoms of Perimenopause and How to Address Them
Hot Flashes & Sleep Issues
Hot flashes and sleep disturbances can often be traced back to changes in estrogen. Here’s how you can find some relief:
- Exercise: Incorporate both cardiovascular activities and resistance training into your weekly routine.
- Diet: Focus on a diet rich in fiber, healthy fats (like those from nuts, seeds, and fish), and plant-based phytoestrogens (found in soy and flaxseeds). These may help regulate hormonal fluctuations.
- Lifestyle: Managing stress with activities like meditation, yoga, or Pilates can also help promote better sleep.
Mood Changes
Hormonal shifts, particularly with estrogen and progesterone, directly impact the brain’s production of serotonin—the “feel good” chemical. This can contribute to increased feelings of anxiety, irritability, and mood swings.
- Exercise: Opt for stress-relieving exercises like yoga or Pilates, which incorporate deep breathing and promote relaxation. These practices can help regulate mood and reduce anxiety.
- Diet: Limit caffeine, sugar, and alcohol, as these can amplify mood swings. Instead, prioritize complex carbohydrates, lean protein, and omega-3 fatty acids (found in salmon, walnuts, and chia seeds).
- Self-Care: Create time for mindfulness practices or hobbies that make you happy.
Loss of Bone Density
As estrogen levels drop, bone density can decrease, increasing the risk of osteoporosis. Resistance training and diet are crucial here:
- Exercise: Incorporate resistance training and weight-bearing exercises into your weekly routine. These activities stimulate bone growth and improve strength.
- Diet: Ensure you’re consuming enough calcium and vitamin D. Think leafy greens, dairy, fortified plant-based milks, and fatty fish. Healthy fats also support overall hormonal health.
- Supplementation: If your diet is lacking, talk to your doctor about calcium and vitamin D supplements.
For more on resistance training, check out my Substack article specifically on this topic.
Changes in Cholesterol Levels
Hormonal shifts during perimenopause can lead to an increase in LDL (“bad”) cholesterol and a decrease in HDL (“good”) cholesterol, raising your risk of heart disease—the leading cause of death for women.
- Exercise: Regular moderate cardiovascular exercise, like brisk walking, swimming, or cycling, can improve cholesterol levels and overall heart health.
- Diet: Increase fiber intake through whole grains, beans, fruits, and vegetables. Soluble fiber, in particular, can help lower LDL cholesterol. Incorporate healthy fats (avocados, olive oil, nuts) to support heart health.
- Monitor: Work with your doctor to track cholesterol levels and discuss personalized strategies.
Need more cardio tips? Check out my Substack article for ideas.
Conclusion
Many of the strategies outlined in this article—balanced nutrition, regular exercise, and stress management—are all part of a holistic approach to health and wellness. While perimenopause may feel overwhelming at times, taking small, intentional steps toward better self-care can significantly reduce symptoms and improve your quality of life. Perimenopause, diet and exercise should all go hand in hand!
If you’re ready to take control of your health during this phase of life, consider working with a health coach. As a board certified health coach, I can help guide you in creating a personalized version of holistic health that supports your needs and helps you navigate the challenges of perimenopause with confidence. To learn more, book a free call with me here.
References
https://www.mayoclinic.org/diseases-conditions/perimenopause/symptoms-causes/syc-20354666
https://my.clevelandclinic.org/health/diseases/21608-perimenopause