Planning For Perimenopause One Step At A Time
There now follows a public service announcement for women of a certain, let’s say, vintage.
I know in my thirties healthy ageing was the last thing on my mind, I was busy working hard, socialising, getting married and pregnant, and generally finding the flimsiest excuse to celebrate everything and anything.
My head was buried so deeply in the sand, that I refused to believe that menopause would ever catch up with me. Which is why, when it did inevitably rear its sweaty and irritable head, it was a bit of a shock to the old system.
All of us need help coming to terms with the complexities of this, pardon the pun, period. It’s daunting, and frankly, most of us don’t want to engage with it at all. So we spoke to registered nutritional therapist Claire Cohen for her help in creating an essential guide to navigate this often-overlooked transitional phase in every lady’s life.
“Perimenopause marks the beginning of significant hormonal changes that will affect every female’s physical, emotional, and mental well-being to some extent,” Claire says.
Perimenopause – preparation is key
“Despite the discomfort associated with discussing ageing and menopause, awareness and preparation are key to managing this natural stage of life effectively.
“Perimenopause typically begins in a woman’s forties, although it can start earlier or later. It is characterised by fluctuating hormone levels, particularly oestrogen and progesterone, leading to irregular menstrual cycles and various other symptoms.
“These may include hot flushes, night sweats, mood swings, fatigue, weight gain and changes in libido. Research indicates that perimenopausal symptoms can last up to ten years and vary widely among individuals, with genetics, lifestyle factors, and overall health playing significant roles.
“Warning signs to look out for during those early stages of perimenopause can include weight gain, especially around the abdomen, as well as changes in skin elasticity and hair texture.
“Hormonal shifts also impact bone density, increasing the risk of osteoporosis. Emotional changes such as mood swings, irritability, and anxiety can disrupt work and home life. Cognitive changes, such as brain fog, memory lapses and difficulty concentrating, lead to worries about dementia and are often medicated just like depression.
“All this may sound daunting and perhaps rather depressing, but it need not be if you take steps to look after yourself. Dealing with changes begins with self-care. Adequate sleep, regular exercise, and a balanced diet rich in protein, calcium and vitamin D can help mitigate some physical symptoms and maintain bone health.
Lifestyle changes
“Psychological well-being is equally crucial; practices like mindfulness meditation, yoga, and stress reduction techniques have been shown to alleviate mood swings and anxiety. Resistance exercise has been shown to have the greatest benefit as we approach menopause, so this could be a good time to calm the cardio and pick up the weights.
“Lifestyle adjustments, such as maintaining a healthy weight and regular physical activity, can also mitigate the onset of chronic conditions like heart disease and diabetes.
“Starting with the idea of food as medicine is a safe way to ensure all your macro and micronutrient needs are being met. Seeking support to ensure you are eating the right foods for you is helpful for personalised guidance tailored to your individual needs.
“Complementary holistic therapies such as naturopathic nutritional therapy, herbalism, movement and meditation will help support this phase and ease the wide range of menopause symptoms. Navigating perimenopause and preparing for menopause requires awareness, preparation, and support. By understanding the physiological changes, adopting healthy lifestyle practices, and seeking guidance when needed, women can embrace this natural phase of life with confidence and vitality.”
- For a free consultation with Claire go to nat-nut.co.uk
