Updated: Dec 19, 2020
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.
The level of estrogen — the main female hormone — in your body rises and falls unevenly during perimenopause. Your menstrual cycles may lengthen or shorten, and you may begin having menstrual cycles in which your ovaries don't release an egg (ovulate). You may also experience menopause-like symptoms, such as hot flashes, sleep problems and vaginal dryness. Treatments are available to help ease these symptoms.
Once you've gone through 12 consecutive months without a menstrual period, you've officially reached menopause, and the perimenopause period is over. 'The Mayo Clinic'
SYMPTOMS OF PERIMENOPAUSE
• Irregular periods.
As ovulation becomes more unpredictable, the length of time between periods may be longer or shorter, your flow may be light to heavy, and you may skip some periods. If you have a persistent change of seven days or more in the length of your menstrual cycle, you may be in early perimenopause. If you have a space of 60 days or more between periods, you're likely in late perimenopause.
• Hot flashes and Sleep Problems.
Hot flashes are common during perimenopause. The intensity, length and frequency vary. Sleep problems are often due to hot flashes or night sweats, but sometimes sleep becomes unpredictable even without them.
• Mood changes.
Mood swings, irritability or increased risk of depression may happen during perimenopause. The cause of these symptoms may be sleep disruption associated with hot flashes. Mood changes may also be caused by factors not related to the hormonal changes of perimenopause.
• Vaginal and bladder problems.
When estrogen levels diminish, your vaginal tissues may lose lubrication and elasticity, making intercourse painful. Low estrogen may also leave you more vulnerable to urinary or vaginal infections. Loss of tissue tone may contribute to urinary incontinence.
• Decreasing fertility.
As ovulation becomes irregular, your ability to conceive decreases. However, as long as you're having periods, pregnancy is still possible. If you wish to avoid pregnancy, use birth control until you've had no periods for 12 months.
• Changes in Sexual Function.
During perimenopause, sexual arousal and desire may change. But if you had satisfactory sexual intimacy before menopause, this will likely continue through perimenopause and beyond.
• Loss of Bone.
With declining estrogen levels, you start to lose bone more quickly than you replace it, increasing your risk of osteoporosis — a disease that causes fragile bones.
• Changing Cholesterol Levels.
Declining estrogen levels may lead to unfavorable changes in your blood cholesterol levels, including an increase in low-density lipoprotein (LDL) cholesterol — the "bad" cholesterol — which contributes to an increased risk of heart disease.
Foods to eat for Perimenopause (yes dark chocolate is on my list )
During Perimenopause your ovaries will still produce oestrogen but production will continue to slow until you reach Menopause.
Eat Foods that support your bodies production of hormones.
Avoid/Reduce foods and external substances that can knock your hormones out of sync, such as sugar, white processed bread, processed foods, sugary drinks, alcohol and caffeine.
Reduce the amount of anxiety & stress in your life
Reduce your level of Body Fat.
Eat Foods Rich in Magnesium:
Dark Chocolate, Avocados, nuts (cashews, almonds, Brazil nuts), Legumes, Tofu, Seeds (pumpkin, flax, chia), whole grains, (wheat, oats, barley, buckwheat, quinoa), Fatty Fish (salmon, mackerel), bananas (not overripe), leafy greens, Tamarind, Okra, Oysters, baked potatoes with skin on, raisins.
Eat Foods Rich in Zinc
Red Meat, Shellfish, legumes, seeds, nuts, dairy, eggs, whole grains, sweet potato, dark chocolate.
Eat Foods Rich in Vitamin B6
Milk, ricotta cheese, salmon, tuna, eggs, chicken liver, beef, carrots, spinach, sweet potato, green peas, bananas, chick peas, avocados.
My Recommended Natural Products for Perimenopause
Essential Oils for The Hormonal System
Queen Of Oils
Apply over the Heart
Promotes Openness and Confidence
Apply to Lower Abdomen
Relief from Menstrual Discomfort
Promotes Regular Ovulation
Apply daily for hormone balancing
Apply to abdomen to aid with
Stress and tension
Energising and cooling
Reduce sad and anxious feelings
Reduces head tension
Bliss Blend by Redressd
Calming Blend to help with nervous conditions, Balance Hormones, Anxiety, Cramps, Hot Flashes, Night Sweats, and difficulty Sleeping.
Oils of Frankincense, Geranium, Clary Sage, Lavender & Marjoram
Other Essential Oils
Aroma Touch-Anxiety, Relaxation, Tension
Clary Sage-Hormonal Balance, Abdominal Cramps, Mood Swings, Oestrogen Balance
Clary Calm-Hot Flashes, Hormone Balancing, Stress and Tension, PMS, Menopause, Menstruation
Elevation-Emotional Balance, Upset Stomach/Bloating, Heartburn
Fennel-PMS, balancing hormones, historically thought to tone the female reproductive system
In Tune-Calm Balanced State of Mind
Jasmine-Menstrual Pain and Problems, Promotes feelings of confidence, energy, Euphoria & Optimism. Helps to reduce anxiety, apathy, depression, indifference, listlessness, increases feelings of attractiveness.
Magnolia-Calming, depression, sedative
Star Anise-Oestrogen like, increases oestrogen, Hormonal Imbalance, PMS
Vetiver-Balance, Anxiety, Depression & Insomnia
Whisper-Aphrodisiac, Frigidity, Hormonal Balance
Yarrow-Hormonal Balancing (Highs and Lows)
Yarrow Pom-Lessen insulin resistance & reduce weight gain
Ylang Ylang-Influences Sexual Energy & enhance Relationships.
Yoga Blends-Align and Anchor helps Uplift and Motivate the mind and emotions while keeping one centred and focused. Arise Helps to uplift and Inspire the mind and emotions, promoting feelings of strength, confidence and courage to move forward and achieve
Zendocrine-Detoxification; Organ Cleansing & Healthy Tissue Function
Lifelong Vitality Supplements
Foundational Nutrition for Optimal Hormone Balance and Energy Levels
Packed with Natures most powerful antioxidants, anti-inflammatories and Energy Cofactors
Bioavailable Nutrition necessary for Bone Integrity, strength and overall health
Important for those with weak or fragile bones
Natural form Of Oestrogen Like therapy (not actually oestrogen)
Assists with balance not only defieciency but also any excess of harmful oestrogen metabolites (helps the liver and gastrointestinal tract metabolise the oestrogen and excrete it)
Minimises unwanted symptoms associated with the menstrual cycle
Contains Genistein, a fermented Soy extract that promotes healthy breast tissue and brings balance to hormones.
Great for general health