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What is Perimenopause?

Perimenopause is the time when a woman’s ovaries begin to make less estrogen. Estrogen is an essential hormone that is responsible for a number of functions including regulation of periods, ovulation, and the health of the uterus, and also bone health!

Perimenopause may begin many years before actual menopause and can bring with it a lot of frustration, due to the changing hormones. Hot flashes, night sweats, stress, mood swings, sleep disturbances, irregular periods, and more can be the result.

Fortunately, treating these symptoms is possible, and easy! Here is a list of six amazing supplements that can take care of your dwindling hormones:

          1.) Black Cohosh:

Black Cohosh has been shown to significantly reduce the frequency and intensity of hot flashes. On top of that, it helps with sweating, vaginal dryness, and mood as well. Black cohosh is a herb, and its supplements can be found in the form of crushed root preparations.

          2.) Melatonin:

Melatonin is one of the safest sleep aids. And it’s no surprise why it’s high here on the list. Lack of proper sleep leads to irritability, mood swings, anxiety, fatigue, and other symptoms related to perimenopause. So, try considering melatonin supplementation for some really peaceful nights.

          3.) L-theanine:

Yet another weapon to fight off stress. L-theanine is an amino acid that will soothe your anxiety-ridden brain. It increases chemicals in your brain which suppress the overfiring anxiety neurons. While it is available as supplements too, L-theanine is also found in green tea.

          4.) Vitamin D:

It may help with perimenopausal symptoms as well, but the primary reason to take Vitamin D is to maintain your bone health. With the onset of perimenopause, estrogen levels start decreasing and bones become more prone to osteoporosis. So, this is the time to let Vitamin D load calcium into your bones.

          5.) Chasteberry:

Also known as vitex or the monk’s pepper, chaste berry has been shown to improve fertility, menstrual irregularities, and mood and sleep problems associated with perimenopause. It does so by increasing levels of a hormone called prolactin.

          6.) Phytoestrogens:

With your body’s hormone picture changing, you should adopt a new lifestyle and diet as well, in order to stay healthy. Phytoestrogens are plant-based substances that act almost the same way in our bodies as estrogen. Medical News Today has provided a list of foods containing phytoestrogens that you can make a part of your diet to combat estrogen deficiency and the symptoms arising from it.

References:

1.) Chopin Lucks, B. (2003). Vitex agnus castus essential oil and menopausal balance: A research update [Complementary Therapies in Nursing and Midwifery 8 (2003) 148-154]. Complementary Therapies in Nursing and Midwifery, 9(3), 157–160. https://doi.org/10.1016/S1353-6117(03)00020-9

2.) Hidese, S., Ogawa, S., Ota, M., Ishida, I., Yasukawa, Z., Ozeki, M., & Kunugi, H. (2019). Effects of L-Theanine administration on stress- related symptoms and cognitive functions in healthy adults: A randomized controlled trial. Nutrients, 11(10). https://doi.org/10.3390/nu11102362

3.) Jehan, S., Jean-Louis, G., Zizi, F., Auguste, E., Pandi-Perumal, S. R., Gupta, R., Attarian, H., McFarlane, S. I., Hardeland, R., & Brzezinski, A. (2017). Sleep, melatonin, and the menopausal transition: What are the links? Sleep Science, 10(1), 11–18. https://doi.org/10.5935/1984-0063.20170003

4.) Kostecka, M. (2014). The role of healthy diet in the prevention of osteoporosis in perimenopausal period. Pakistan Journal of Medical Sciences, 30(4), 763. https://doi.org/10.12669/pjms.304.4577

5.) Mehrpooya, M., Rabiee, S., Larki-Harchegani, A., Fallahian, A.-M., Moradi, A., Ataei, S., & Javad, M. T. (2018). A comparative study on the effect of “black cohosh” and “evening primrose oil” on menopausal hot flashes. Journal of Education and Health Promotion, 7(1), 36–36. https://doi.org/10.4103/jehp.jehp_81_17