Understanding Perimenopause Perimenopause, typically occurring in the late 30s to early 50s, marks the transition to menopause. During this phase, hormonal fluctuations can lead to various physical and emotional changes. Managing perimenopause through lifestyle habits is essential for a smoother transition and healthier aging.

Eating for Balance Perimenopause and Nutrition

1. Hormone-Friendly Foods

• Incorporate foods rich in phytoestrogens, such as soy, flaxseeds, and legumes. These compounds can help balance hormone levels and alleviate symptoms like hot flashes and mood swings [1].

1. Balanced Diet

• A balanced diet comprising fruits, vegetables, lean proteins (like poultry, fish, and tofu), whole grains, and low-fat dairy can provide essential nutrients and support overall health during perimenopause [2]. The benefits of herbs rich in polyphenols are not well known in the wider community. Adding a few herbs that your taste buds love benefits your health. The Mediterranean diet is an excellent example of a noninflammatory diet that your body needs more than ever when transitioning through the perimenopausal hormonal shift.

1. Mindful Eating

• Practising mindful eating can help with portion control and prevent weight gain, a common concern during perimenopause [3]. In Japan, the term Hara Hachi Bu means to eat only to 80% complete.

Moving for Vitality Perimenopause and Physical Activity

1. Exercise Benefits

• Regular exercise has been shown to improve mood, reduce hot flashes, and enhance sleep quality [4]. It also helps maintain bone density, which is crucial for preventing osteoporosis during and after menopause [5]. It is good for weight management and muscle toning.

1. Types of Exercise

• Incorporate aerobic activities (like brisk walking or swimming), strength training (using weights, some types of yoga, or resistance bands), and flexibility exercises (such as yoga or stretching) into your routine for a well-rounded approach [4].

1. Creating a Routine

• Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, alongside muscle-strengthening activities on two or more days [6]. But remember, those numbers are made out statistically from the average women’s physical health calculation. Each woman is unique, with unique needs. One size does not fit all when we talk about healthy habits. Find your optimal number of minutes and type of exercise that works for you and makes you feel well and energised but not exhausted. Sometimes, it takes experimenting until you find your optimum. Once you do, you will know because your body will signal you with the sensation of good energy, vitality and restfulness. Remember, movement should bring joy, not misery.

Restorative Sleep Perimenopause and sleep quality

1. Importance of Sleep

• Quality sleep is vital for physical and mental well-being. Hormonal changes can disrupt sleep patterns, leading to insomnia or poor sleep quality [7]. Good sleep still has many uncovered benefits for our overall health. The new scientific data is emerging as we are writing this article. Watch this space while creating a good sleep routine.

1. Sleep Hygiene

• Practising good sleep hygiene, such as keeping a consistent sleep schedule, maintaining a comfortable sleep environment, and limiting screen time, heavy meals, or intense exercise just before bed, can improve sleep during perimenopause [8].

1. Managing Night Sweats

• Wear breathable pyjamas, use moisture-wicking bedding, and consider cooling pillows to manage night sweats. Consult your Menopause health professional if night sweats severely affect your sleep [9].

Stress Management Strategies Perimenopause and emotional well-being

1. Understanding Stress

• Chronic stress can exacerbate perimenopausal symptoms such as hot flashes and mood swings [10]. The hormonal fluctuations during this phase can also affect stress responses [11]. Stress is a non-variable part of modern life. There are many types of stress, like collective stress, family stress, individual stress, accumulative stress, transgenerational stress, etc. The layers are multiple and individually different for each one of us. Acknowledging and understanding your stress blueprint is the vital first step in effectively dealing with stress.

1. Stress Reduction Techniques

• Evidence supports the effectiveness of relaxation techniques like mindfulness meditation and deep breathing exercises in reducing stress and improving emotional well-being during perimenopause [12]. The number of possible effective stress management techniques is extensive, and again, experimenting with a few and finding those that work for you is vital. It is your stress-management blueprint.

1. Time Management

• Effective time management can reduce stress levels by allowing for better work-life balance and self-care practices. Where and how you focus your energy is essential.

Social Connection Perimenopause and Emotional Support

1. The Power of Connection

• Social support can positively impact mental health. Studies show that having a solid support network can reduce symptoms of depression and anxiety during perimenopause [13].

1. Building a Support Network

• Nurture healthy relationships and seek out support groups or online communities where you can share experiences and receive guidance from others going through perimenopause. Building your list of communal resources that nourish and support you while minimising contact with those that you identify as unhealthy is essential. Understand that there are many possible sources of collective safety and belonging. They are, again, unique and different for each individual. For some, it might be a long-estranged family member or group, a long-forgotten childhood friend, the family of origin, country of origin, a new country home that feels safer and more supportive, work friends, peer groups, new or old neighbours, your professional advising team, your work network, your dear pets patiently waiting for your at home,… The list can be endless and, again, not the same for everyone.

1. Open Communication

• Encourage open and honest communication with your loved ones about your challenges. Sharing your experiences with trusted people (friends, family, peers, but also trusted professionals) can foster understanding and empathy and create a sense of safety and belonging. Never underestimate the power of the safe group nor the negative corrosive effect of an unsafe non-supportive group where one feels invisible, shamed, wrong, inadequate, smaller and less than. Reviewing your circles from time to time is a good practice of self-care.

Substance Use and Its Impact Perimenopause and Substance Use

1. Alcohol and Tobacco

• Excessive alcohol and tobacco use can exacerbate symptoms like hot flashes and disrupt sleep patterns [14]. Reducing or quitting these habits can lead to symptom improvement. Many women transitioning through perimenopause notice that their bodies cannot tolerate the same amount of those substances as before. There is a physiological explanation for why this is common and normal. Check with your body; your body is signalling if the change is required.

1. Caffeine

• Caffeine, especially in large quantities or near bedtime, can interfere with sleep quality and contribute to anxiety [15]. Limit caffeine intake, especially in the afternoon and evening. Different individuals metabolise and, therefore, tolerate caffeine differently. What is good for you is not necessarily suitable for your friend, and vice versa. Again, an individual approach to any advice is crucial for good outcomes. Your body is your best teacher. Please pay attention to your body signals. Sometimes, it is a scream; sometimes, it is a whisper. Tune in.

1. Moderation and Alternatives

• Moderation is vital; consider healthier alternatives like herbal teas, decaffeinated beverages, or alcohol-free options for social gatherings [16]. Find your healthy drink and put your signature on it. Being authentic is the new “popular.”

Embrace the Change As you navigate perimenopause, remember that small lifestyle changes can significantly impact your well-being. Incorporate evidence-based strategies that work for you into your daily routine, and consult with healthcare professionals when needed to make this transition as smooth as possible, enjoyable and therefore sustainable. No matter how severe or mild your hormonal change is, reviewing your lifestyle habits and checking your overall health to transition to a healthy and enjoyable third stage of life is always good health practice. The transition can even sometimes be fun. Enjoy the ride.

Additional Resources:

• https://www.menopause.org.au/

• https://www.menopause.org.au/health-info/fact-sheets/menopause-what-are-the-symptoms

• https://www.jeanhailes.org.au/

• https://www.jeanhailes.org.au/health-a-z/menopause

 

References:

1. Liu J, Ho SC, Su YX, Chen WQ, Zhang CX, Chen YM. Effect of long-term intervention of soy isoflavones on bone mineral density in women: a meta-analysis of randomised controlled trials. Bone. 2009;44(5):948-953.

2. Harvard T.H. Chan School of Public Health. "The Nutrition Source: Menopause and Nutrition." https://www.hsph.harvard.edu/nutritionsource/menopause-nutrition/.

3. Harvard Health Publishing. "Mindful eating may help with weight loss." https://www.health.harvard.edu/staying-healthy/mindful-eating-may-help-with-weight-loss.

4. Daley A, Stokes-Lampard H, MacArthur C. Exercise to reduce vasomotor and other menopausal symptoms: a review. Maturitas. 2019;131:57-62.

5. International Osteoporosis Foundation. "Exercise for Strong Bones." https://www.osteoporosis.foundation/educational-hub/material/fact-sheets/exercise-for-strong-bones.

6. U.S. Department of Health and Human Services. "Physical Activity Guidelines for Americans, 2nd edition." https://health.gov/paguidelines/second-edition/.

7. National Sleep Foundation. "Menopause and Sleep." https://www.sleepfoundation.org/menopause-and-sleep.

8. Sleep Foundation. "Sleep Hygiene Tips." https://www.sleepfoundation.org/sleep-hygiene.

9. Mayo Clinic. "Night sweats." https://www.mayoclinic.org/symptoms/night-sweats/basics/causes/sym-20490100.

10. Woods NF, Smith-DiJulio K, Percival DB, Tao EY, Mariella A, Mitchell ES. Depressed mood during the menopausal transition and early postmenopause: Observations from the Seattle Midlife Women's Health Study. Menopause. 2008;15(2):223-232.

11. Gold EB, Bromberger J, Crawford S, et al. Factors associated with age at natural menopause in a multiethnic sample of midlife