Perimenopause can be a challenging time for many women. As you transition towards menopause, your body experiences a variety of hormonal changes that can lead to a range of symptoms. Understanding these changes and how to manage them is essential. In this blog post, we’ll explore effective strategies to help you navigate perimenopause, including of course the essential role of nurturing your gut microbiome!
What is Perimenopause?
Perimenopause is the stage leading up to your final menstrual period, known as menopause. This phase usually begins in your 40s and can last anywhere from one to ten years. During this time there are profound reproductive and hormonal changes. This can cause irregular periods and other symptoms that may affect your daily life.
Common Symptoms of Perimenopause
You might experience a variety of symptoms during perimenopause, including:
- Irregular periods: Your cycle may become more or less frequent, and can vary in intensity.
- Hot flushes and night sweats: These sudden feelings of heat can disrupt your sleep and daily activities.
- Sleep problems: Many women report difficulties sleeping during this phase.
- Mood changes: Little things irritating you more than usual? You might notice increased anxiety, mood swings, or even depression.
- Physical discomfort: Symptoms such as headaches, muscle pain, joint pain and vaginal dryness are common.
- Weight gain: Have you noticed weight gain around your mid-section? This is one of the most common symptoms experienced in perimenopause. Changes in the gut microbiome increase inflammatory pathways and this reduces how sensitive we are to the hormone insulin. As we are less responsive to insulin, our blood sugar levels rise and we put on weight, or more accurately we put on fat.
It's important to remember that every woman experiences perimenopause differently. About 60% of women have mild to moderate symptoms, while 20% may face more severe issues.
Nurturing Your Gut Microbiome
One effective way to manage perimenopause symptoms is by focusing on your gut health. Research shows that a healthy gut microbiome can influence hormonal balance and overall wellbeing.
Why Gut Health Matters in Perimenopause
Your gut microbiome consists of trillions of bacteria that play a crucial role in digestion, metabolism, and even hormone regulation.
There is a shift in the main bacteria groupings in the gut during this transition. Bacteria that produce an enzyme to regulate oestrogen levels change and this microbiome disruption or dysbiosis is related to an increase in systemic inflammation.
Supporting your gut during the perimenopause transition can help reduce inflammation, improve mood, and enhance your body's ability to handle hormonal changes.
Actionable Steps to Improve Gut Health
- Eat a Diverse Diet: Include a variety of fruits, vegetables, whole grains, and legumes. This diversity supports a healthy microbiome.
- Incorporate Fermented Foods: Foods like certain yogurt, kefir and sauerkraut and are rich in probiotics, which can help maintain gut health.
- Stay Hydrated: Drinking plenty of water aids digestion and keeps your gut functioning optimally.
- Limit Processed Foods: Reduce your intake of sugar and highly processed foods, which can negatively impact your gut bacteria.
- Daily Gut Support: Proven prebiotic compounds and targeted supplementation can significantly reduce symptoms and improve health.
Our actives in Gut + Hormone have clinical evidence supporting many benefits for mid-life including:
- reduction in vasomotor symptoms (hot flashes)
- improved blood pressure, insulin resistance, and serum levels of cholesterol and triglycerides in menopausal women
- reduction in metabolic syndrome in menopausal women (lowering cholesterol, blood pressure, weight)
- Low circulating Vitamin D levels in menopause are linked to diet, lifestyle, changes in body composition, insulin sensitivity, and reduced physical activity. Vitamin D supplementation may lower the risk of the metabolic syndrome, hypertriglyceridemia, and hyperglycemia. Gut + Hormone delivers 1000IU of D3 to meet your daily needs.
- increased amino acid absorption from protein ingestion to support muscle building
- proven probiotic strain to reduce bloating and improve digestive health
Managing Symptoms Effectively
In addition to nurturing your gut microbiome, there are other strategies to manage perimenopause symptoms:
Hormonal Therapy
Hormonal therapies, such as menopausal hormonal therapy (MHT), can be effective in alleviating symptoms like hot flushes and night sweats. Always discuss with your healthcare provider to see if this option is right for you.
Lifestyle Changes
- Regular Exercise: Aim for at least 30 minutes of moderate aerobic exercise most days and total body strength training 2 times a week to build muscle. This can help with mood regulation and maintaining a healthy weight.
- Healthy Eating: Focus on a balanced diet rich in whole foods to support your overall health and gut microbiome.
- Stress Management: Practices such as yoga, meditation, and mindfulness can help reduce stress and improve emotional wellbeing.
FAQs About Perimenopause
What are the first symptoms of perimenopause?
Common early symptoms include irregular periods, hot flushes, sleep problems, brain fog and mood changes. Each woman may experience these symptoms differently.
How long does perimenopause last?
Perimenopause typically lasts between one to ten years, but the average duration is around four to six years.
When should I see a doctor?
If your symptoms are interfering with your daily life, or if you have concerns about heavy bleeding or other health issues, it’s a good idea to consult your healthcare provider.
Nurture Your Gut Microbiome
Managing perimenopause symptoms can feel overwhelming, but with the right approach, you can find relief and support your body during this transition.
By promoting a healthy gut microbiome through targeted diet, supplement and lifestyle changes, you will be on your way to managing those menopause symptoms!
Want to hear more?
Take a listen to us talking all things gut health and perimenopause on the Confidently Me Podcast
Follow @angeliqueclark_nutrition, Australia’s leading Perimenopause Dietitian, for more nutrition tips to navigate the journey to menopause, smoothly.
https://www.angeliqueclark.com.au/
References
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- Gibson, C.J., et al., Menopause, 2023. 30(7): p. 709-716.
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- Lopez-Montoya, P., et al., Nutrients, 2023. 15(22).
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- Madison, A.A., et al., Omega-3 supplementation and stress reactivity of cellular aging biomarkers: an ancillary substudy of a randomized, controlled trial in midlife adults. Mol Psychiatry, 2021. 26(7): p. 3034-3042.
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- Lv, W.Q., et al., J Cachexia Sarcopenia Muscle, 2021. 12(6): p. 1860-1870.
- Woods, R., et al., Womens Midlife Health, 2020. 6: p. 10.
If you would like to read more about menopause head to Jean Hailes https://www.jeanhailes.org.au/health-a-z/menopause
