Navigating Perimenopause Naturally
Perimenopause is the transitional phase between a woman's reproductive years and menopause. Menopause itself is defined by a single moment: one year after the last menstrual period. The years leading up to this point, known as perimenopause, involve natural hormonal changes that bring about various physiological shifts in the body.
Understanding why these changes occur can be essential for maintaining well-being when hot flashes, mood swings, and sleep disturbances are common. This period also presents an opportunity to nurture your body and establish healthy habits that will support you now and in the future.
Here's what you need to know about the changes you may experience during perimenopause and the steps you can take to lay a strong foundation for this next chapter of life.
Perimenopause Changes Explained
Perimenopause can begin as early as the mid-to-late thirties, although the average onset age is around 45 and lasts up to ten years before reaching menopause.1
The hallmark of perimenopause is changing hormone levels, particularly the fluctuation of estrogen and progesterone, which can cause an array of physical and emotional changes. Over time, estrogen and progesterone levels drop, accompanied by higher follicle-stimulating hormone (FSH) levels.2
Early signs of perimenopause can be subtle. Menstrual cycles may become heavier before eventually getting lighter, or the cycle might become shorter. These changes are due to the fluctuating and unpredictable levels of estrogen and progesterone, which in turn impact ovulation.
Many women also find it harder to lose weight during perimenopause. Sex hormones significantly affect insulin sensitivity, impacting blood sugar regulation. As estrogen levels drop, cells can become less responsive to insulin, making weight management more challenging. Additionally, lean body mass declines, slowing metabolism.3
The changing hormone levels during perimenopause can also impact bone health. Bone mineral density (BMD) loss accelerates near the end of perimenopause and continues through early menopause, making it crucial to pay attention to bone health.4
In addition to physical symptoms, many women notice significant changes in mental health, with more mood swings or irritability compared to reproductive years.5
Difficulty sleeping, night sweats, and hot flashes are also typical signs that become more evident as perimenopause progresses. Up to 80% of women report experiencing vasomotor symptoms such as hot flashes and night sweats during this time.6
Not every woman will experience all these symptoms but recognizing that they exist can help you find the support you need if you aren’t feeling like yourself.
Tips for Natural Perimenopause Support
You can adopt these daily habits anytime but starting as soon as possible may help ease your transition and promote long-term health benefits.
Add More Movement
Regular physical activity can help support healthy weight management and bone health.1 Strength training is essential for supporting lean muscle mass to counteract the natural decline during perimenopause and menopause. Lean muscle is critical for strength and a healthy metabolism.
Exercise can also support restful sleep patterns. Getting a good night's rest can be elusive during perimenopause, but exercise may offer relief. A meta-analysis found that regular aerobic exercise and gentle movements like yoga, Qi Gong, or walking can significantly improve sleep quality. The researchers found that exercising for 30 to 60 minutes at least three times a week is beneficial, and interestingly, this duration appears more effective than longer sessions lasting 70-90 minutes.2
Experiment with Intermittent Fasting
Intermittent fasting (IF) might help during perimenopause by supporting key health markers, possibly more than traditional calorie restriction.3 Intermittent fasting refers to a set pattern of eating and fasting, the most common being 16 hours of fasting with an eight-hour eating window.
A study comparing two groups of perimenopausal women found that the IF group lost slightly more weight and had a lower BMI, though fasting blood sugar levels increased in the fasting group.4 Another meta-analysis found that fasting can aid weight loss while preserving lean body mass.5
It's important to note that while intermittent fasting may have benefits, everyone’s body is unique, so responses can vary. Some individuals may find that IF doesn't sync well with their bodies, demonstrating the importance of personal experimentation to discover what works best for your body.
Bump Up Fiber for Healthy Hormone Support
Increasing dietary fiber intake can support hormone metabolism, weight management, and healthy blood sugar function.6 Fiber supports the microbiome (the collection of microbes that live in the gut), which is pivotal for metabolizing hormones efficiently.7
Fruits and vegetables, whole grains, nuts, and seeds are among fiber-rich foods. Aim for at least 25 grams of fiber per day.
Pair Carbs with Proteins to Help with Satiety and Blood Sugar
Combining carbohydrates with protein at each meal or snack can enhance satiety and support healthy blood sugar levels, aiding in weight management and metabolic health. Protein, vital at any age, becomes increasingly important as we age, helping preserve muscle mass and support metabolic function.8
Examples of protein-carb pairings include apple slices with string cheese, whole grain toast with avocado and eggs, or roasted chickpeas and vegetables.
Increase Intake of Essential Fatty Acids
Incorporating more essential fatty acids, particularly omega-3s, into your diet through food or supplements can provide numerous benefits. Omega-3 fatty acids have been shown to support mood, vasomotor changes, and cardiovascular health.9 10
The best sources of omega-3s include fatty fish like salmon, mackerel and, sardines, as well as chia seeds, flaxseeds, and walnuts. If you don't consume these foods regularly, consider taking a high-quality fish oil supplement.
Consider Supplements
Starting with food sources is always the best approach to meet your nutrient needs, but supplements can provide additional support. Certain supplements can support overall health and well-being during perimenopause:
- Calcium, Magnesium, and Vitamin D: Calcium, magnesium, and vitamin D are three nutrients essential for bone health. These bone-supporting nutrients work together to maintain strong bones.11 Magnesium helps with bone health and helps the body metabolize nutrients.
- Royal Jelly: Produced by honeybees, royal jelly is a substance known for its potential health benefits. Studies suggest that supplementing with royal jelly may provide antioxidants and balance the hormone activities of women transitioning through menopause.12 13
- Ashwagandha: Ashwagandha is an adaptogenic herb that may support mood and provide a sense of calm.14 Known for its properties that help the body deal with stress, ashwagandha can be a valuable supplement for those looking to support mood and manage occasional stress more effectively.
- Passionflower: Passionflower is another natural remedy that may help promote a sense of calm and relaxation, aiding in the pursuit of a restful night's sleep.15 Often used in teas and supplements, passionflower can be an effective part of your nightly routine to promote relaxation and improve sleep quality.16
The Bottom Line on Navigating Perimenopause Naturally
Exercise, nutrition, and certain supplements may offer substantial benefits during perimenopause. Many of these suggestions also support healthy aging, so the benefits go beyond the menopause transition.
Every person's menopausal experience is unique, and what works for one may not work for another. Working with a healthcare professional before making significant changes or starting new supplements can help you find the best approach for your specific needs. With the right lifestyle choices and support, menopause can be a time of growth, empowerment, and newfound wellness.
Caitlin Beale, MS, RDN is a registered dietitian and freelance health writer. She has a master's degree in nutrition and over ten years of experience as a registered dietitian.
+The views expressed in this article are those of the authors. They do not reflect the opinions or views of Pure Encapsulations®.
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2 Zhao, M., Sun, M., Zhao, R., Chen, P., & Li, S. (2023). Effects of exercise on sleep in perimenopausal women: A meta-analysis of randomized controlled trials. Explore (New York, N.Y.), 19(5), 636–645. https://doi.org/10.1016/j.explore.2023.02.001
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