August 15, 2024
Your perimenopause survival kit is here
Navigate perimenopause with confidence using our tips on managing symptoms, nutrition, and stress.
Navigating perimenopause can feel like you're abruptly on a rollercoaster you didn't sign up for. The hormonal changes, mood swings, and unexpected physical symptoms are unsettling—to say the least. But you’re not alone. Millions of women are on this journey, and (fortunately!) there are ways to make it a smoother ride. Consider this your perimenopause toolkit, a resource to navigate this phase of life with confidence.
A rite of passage
Perimenopause marks the transition towards menopause—the point at which menstrual cycles cease. For many women, it’s a tender, emotional, and bittersweet milestone. Inevitably, it can bring about various challenges. During this time, the female body undergoes remarkable changes. While this may seem daunting, perimenopause signifies wisdom, strength and self-reflection.
What is perimenopause?
A transitional phase, perimenopause occurs right before reaching menopause—sometimes up to 10 or 15 years before menopause! It’s characterized by hormonal fluctuations (specifically, changes in menstrual patterns). As the body gradually prepares to cease ovulation, most women experience a range of symptoms: irregular periods, hot flashes, mood swings and changes in libido.
When does perimenopause happen?
It typically begins in a woman's 40s. However, the exact timing can vary—as early as the late 30s or as late as the 50s. Every female’s experience with perimenopause is unique.
Several factors can influence when perimenopause starts, including:
1️⃣ Genetics: Family history can play a role in determining the timing of perimenopause. If your mother or sisters experienced early or late perimenopause, it's possible that you may follow a similar pattern.
2️⃣ Lifestyle and health: Certain lifestyle factors and health conditions can impact the onset of perimenopause. Women who smoke or have a history of certain medical conditions, such as autoimmune disorders or cancer treatments, may experience perimenopause earlier.
3️⃣ Reproductive history: The age at which a woman began menstruating and the regularity of her menstrual cycles throughout her life can affect when perimenopause starts. Women who had early menarche (first period) or a history of irregular periods (PCOS) may experience perimenopause earlier.
Remember, perimenopause is a gradual process. The transition can take several years before reaching menopause. It isn’t a sudden event—but rather a phase characterized by hormonal fluctuations and changes in menstrual patterns.
Why do women experience perimenopause?
Welcome to the female aging process! As women approach their 40s, the ovaries start producing less estrogen and progesterone. In turn, this leads to irregular menstrual cycles and other perimenopausal symptoms. While the exact mechanisms that trigger perimenopause are not fully understood, research points to a combination of genetic, environmental and lifestyle factors. Keep in mind that perimenopause isn’t a disease or a condition that needs to be treated! Rather, it’s a biological process that signifies the transition toward menopause.
Nutrition for perimenopause
During this transition, a healthy and balanced diet can’t be understated. These are nutrition tips to consider:
🥗 Prioritize whole foods. Opt for whole, unprocessed foods that are nutrient-dense and minimally refined. Include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals. Need recipe inspo? We have you covered.
🥗 Emphasize phytoestrogens. Phytoestrogens are plant-based compounds that mimic estrogen in the body and can help alleviate certain perimenopausal symptoms. Incorporate foods rich in phytoestrogens, such as non-GMO soy products, flaxseeds, lentils and chickpeas into your diet. They may help reduce hot flashes, support bone health and maintain hormonal balance.
🥗 Include adaptogenic herbs. Adaptogenic herbs, such as ashwagandha, maca and rhodiola, can help your body adapt to stress and support hormonal balance. Consider incorporating these herbs into your diet as supplements or in powdered form and follow recommended dosages.
🥗 Focus on gut health. This goes without saying, but a healthy gut contributes to overall well-being—including hormonal balance. Include fermented foods like yogurt, sauerkraut and kimchi. Additionally, consider adding a high-quality probiotic supplement to support a healthy gut microbiome.
🥗 Balance blood sugar levels. Fluctuating blood sugar levels can worsen mood swings and energy fluctuations during perimenopause. To help stabilize blood sugar, pair complex carbohydrates (whole grains, legumes and vegetables) with proteins and healthy fats. Doing so will create balanced meals that provide sustained energy.
Seed cycling during perimenopause
Yes, seed cycling isn’t just for your reproductive years! Given that fluctuating estrogen and progesterone levels contribute to perimenopausal symptoms (mood swings, irregular cycles, hot flashes, etc.), consistent seed cycling can help ease hormonal woes. In fact, so many women have used seed cycling as they navigate perimenopause and menopause, and experienced profound changes!
Even as menstruation begins to change, consume one tablespoon each of ground flaxseeds and pumpkin seeds daily during the first half of your cycle. In the second half (days 15-28), switch to one tablespoon each of ground sesame and sunflower seeds. These seeds contain nutrients that support the production and balance of estrogen and progesterone.
If your period is irregular during this time, you can follow the new moon schedule. Unsure how that works? Reply back to this email and our team will help guide you.
Supportive lifestyle habits
In addition to nutrition, healthy lifestyle habits are key to managing perimenopause symptoms:
1️⃣ Get regular exercise. Find movement you enjoy! Physical activity helps maintain a healthy composition, supports bone health, improves mood, and reduces the risk of chronic diseases. Strength training, in particular, is best for maintaining muscle mass and bone density (as we age).
2️⃣ Manage stress. Chronic stress can exacerbate perimenopausal symptoms. Implement stress management techniques such as meditation, deep breathing exercises, yoga, or mindfulness practices to promote relaxation and emotional well-being. Find activities that help you unwind—whether it's taking a walk in nature, practicing hobbies, or spending quality time with loved ones.
3️⃣ Get quality sleep. Hormonal fluctuations and night sweats can disrupt sleep patterns during perimenopause. Therefore, prioritize good sleep hygiene by establishing a regular sleep routine, creating a cool sleep environment, and practicing relaxation before bed. Limit exposure to electronic devices and stimulating activities close to bedtime.
4️⃣ Consider acupuncture. It can provide relief from hot flashes, night sweats, mood swings, sleep disturbances and vaginal dryness. Research suggests that acupuncture may influence the release of certain neurotransmitters and hormones, helping to regulate the body's responses and restore hormonal balance.
Embracing the next chapter
By understanding what to expect during perimenopause—and the hormonal shifts that occur—you can navigate this time period with greater ease. We hope the practical tips we shared can empower you to embrace this natural transition! Enjoy the journey as you embark on this next chapter of your life.