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Mastering
the Challenges of Perimenopause
Menopause
begins naturally when a woman's ovaries start making less estrogen
and progesterone; the hormones that regulate the menstrual cycle.
This gradual hormonal change gets underway as early as a woman's
late 30's but typically takes place between 45-55 years of age.
This transitional
period is called perimenopause and can last from two to eight
years starting with the first year after your final period. The
perimenopause phase is a natural part of aging and is a sign of
the beginning of an end to a woman's reproductive years. During
this period many women experience uncomfortable symptoms that
may feel overwhelming or challenging to understand and manage.
This article offers some information and tips on how you can master
the symptoms of this natural transitional phase of a woman's life.
The symptoms
of perimenopause are the result of changing hormone levels that
women begin noticing long before menopause takes place. Here are
some telltale signs of perimenopause:
Menstrual
irregularity
Irregular
menstrual cycles are characteristic of perimenopause. When hormones
fluctuate and ovulation becomes more erratic, you may experience
much heavier or lighter menstrual flow and menstruation may last
a longer or shorter period of time. You may even skip some periods.
However, if any of the following occurs you should see your doctor
as these maybe symptoms of a serious gynecological problem -
- Extremely
heavy bleeding where you are replacing your tampons or pads
every hour.
- Bleeding
that lasts longer than 8 days.
- Bleeding
occurs between periods.
- Regular
occurrence of periods less than 21 days apart.
Problems
with Sleep
Women who
have slept soundly their entire lives may find that fluctuating
hormone levels wreak havoc with their sleep cycle. Difficulties
falling asleep or staying asleep are often caused by hot flashes
or night sweats along with hormonal fluctuations.
Changes
in Mood
Some
women can experience mood swings, irritability or depression during
perimenopause but there is debate as to what actually causes these
mood changes. Some researchers believe brain changes that cause
depression, irritability and anxiety, are brought about by the
change in estrogen levels. Others believe these mood fluctuations
are influenced by other symptoms of perimenopause including hot
flashes, night sweats, fatigue, and troubled sleep and not by
changes in your hormones. Still, others are speculate that it
is a combination of both changing hormone levels and the symptoms
of perimenopause. The good news is you don't have to accept mood
changes as a "normal" part of perimenopause, with proper treatment
and holistic health support you can feel like yourself again.
Vaginal
Changes and Bladder Problems
Estrogen plays
a key role in maintaining the function of a woman's vagina and
surrounding tissues, uterus, urinary bladder, and urethra (the
organ through which urine is passed from the bladder). As these
tissues weaken they can lead to the involuntary leakage of urine,
infection, or painful urination. The vaginal tissues also become
less lubricated which can cause uncomfortable or even painful
sexual intercourse and more frequent urinary tract infections.
Low
Libido
You may find
your sexual desire and arousal change during perimenopause. Hormonal
imbalance is the most common cause of low sex drive during this
phase of life. The hormone progesterone play a significant role
in libido. As progesterone levels drop it can effect your sexual
desires and state of arousal. Declining estrogen levels also affect
testosterone which plays a role in sexual response and orgasm.
Fatigue caused by hormonal imbalance and / or poor nutrition can
also effect your interest in sex.
There
are also changes to the body that may not create symptoms but
that you should be aware of. These are:
Decreasing
Fertility
As hormones
fluctuate and ovulation becomes irregular your ability to conceive
decreases. As long as you're having periods, pregnancy is a possibility.
If you do not want to conceive it is recommended that you use
birth control until you have reached menopause and have not had
a period for 12 months.
Bone
Loss
As estrogen
levels decline you naturally begin to lose bone more quickly that
you replace it, thus increasing your risk of osteoporosis.
Change
in Cholesterol Levels
Declining
estrogen levels may also negatively affect your blood cholesterol
levels. This could include an increase in low-density lipoprotein
(LDL) cholesterol (the "bad" cholesterol) which contributes to
an increased risk of heart disease. At the same time, high-density
lipoprotein (HDL) cholesterol (the "good" cholesterol) decreases
in many women as they age, which also increases the risk of heart
disease.
Suggestions
For Symptoms
 |
Menstrual
Irregularity
|
|
Vaginal
Changes |
|
Problems
with Sleep |
|
Bladder
Problems |
|
Changes
in Mood |
|
Low
Libido |
For some women
this transitional period can last for years, whereas others transition
to menopause within just a few months. What seems to matter most
in the severity of symptoms is the other burdens women may have
placed on their bodies over the years. Chronic stress, lack of
exercise and poor nutrition are three major players as they greatly
affect the body's ability to detoxify and maintain homeostasis.
Other lifestyle choices such as consuming excessive amounts of
alcohol and smoking are also compounding factors. With
this said, healthy lifestyle modifications will make a significant
difference in lessening the uncomfortable symptoms associated
with perimenopause.
Lifestyle
Modifications
1) Exercise
Exercise releases
endorphins in the brain which stimulates a feeling of well being
that can last several hours and help alleviate some depression
and mood swings. Hot flashes are also less common among physically
active women who exercise regularly. Recommendations
are three to five days a week of exercise including resistance
or weight training with weights, bands, machines and cardiovascular
training such as brisk walking, cycling, swimming or aerobic type
classes. Also, stretching should be done most days of the week
to maintain range of motion. Yoga, pilates and tai chi classes
can be a very valuable activity for woman of this age group. Exercise
will assist in preventing heart disease and further rev the metabolism
to burn off the extra fat gains associated with change in hormones.
2) Nutrition
As your risk
of heart disease and osteoporosis increases at this time, a healthy
diet is more important than ever. Choose a low in saturated and
trans fats, and high-fiber diet that's rich in fruits, vegetables,
beans and whole grains. Add calcium-rich foods or take a calcium
supplement, however supplements are not as good as dairy products
such as milk, cheese, yogurt etc. Brewers yeast is also a great
source of calcium, which is important for maintaining bone health.
Eliminate
foods rich in synthetic or hormonal estrogens. It's best to obtain
organic version of these foods and to switch to organic soy in
place of meat and poultry. Soy products contain important isoflavones
and it has been proven that soy products are associated with fewer
hot flashes. Recommended soy products high in isoflavones: Raw
green soybeans, soy flour (textured), dry roasted soybeans, instant
beverage soy powder, not reconstituted Miso soup mix, soybean
chips, tempeh, soybean curd cheese, tofu, tofu yogurt, soymilk.
Women who eat a plant-based diet that is rich in a variety of
fresh fruits and vegetables are less likely to experience premenopausal
or menopausal symptoms.
3) Reduce
or Eliminate Stimulants
It's definitely
best for your overall health to stop smoking altogether and try
to reduce or avoid alcohol and caffeine.Smoking increases your
risk of developing heart disease and reduces bone strength. Alcohol
can also reduce bone strength and has been associated with a higher
risk of breast cancer. Experts recommend that women drink no more
than one serving of alcohol each day. Stimulants can also trigger
hot flashes and interrupt natural sleep cycles.
4) Stress
Reduction
Stress creates
an imbalance in body, mind and spirit and aggravates the symptoms
of perimenopause. If practiced regularly, stress reduction techniques,
such as meditation, yoga and self imagery, can promote relaxation
and good health and are particularly helpful during this phase
of a woman's life. Women tend to take care of everyone else, but
don’t make time for themselves. Treat yourself to relaxation periods
throughout your busy schedule to renew your energy and to help
create a positive attitude.
Complementary
and Alternative Therapies
Complementary
and alternative therapies are medical treatments that are considered
nontraditional. They include dietary and herbal supplements, acupuncture,
chiropractic and massage therapy, biofeedback, homeopathy and
eating certain foods that are thought to prevent disease or heal.
Alternative treatments are often used alone, while complementary
treatments are alternative treatments that are used in combination
with traditional treatments, such as drug treatments or surgery.
Alternative treatments, such as phytoestrogens (plant-based substances)
and black cohosh (an herb), should be discussed with your doctor
or naturopath because they may interfere with some medications
and/or have possible risks and side effects.
Herbal
Remedies and Supplements That Have
Shown to be Helpful in Counteracting the Symptoms of Perimenopause
While Increasing Overall Health -
Bayberry
(Morella cerifera) - The
fruit of the Bayberry tree can increase blood flow and capillary
dilation in the mucus membranes of the vagina. This can increase
vaginal lubrication. Bayberry also has beneficial effects on female
reproductive muscle organs by increasing muscle tissue tone and
circulation.
Black Cohosh
(Cimicifuga racemosa, Actea racemosa) - A member of the buttercup
family and native to North America. Some clinical research has
shown shown that black cohosh is as effective for relief of hot
flashes, night sweats, and vaginal dryness. This herb has been
proven to reduce lutenizing hormone secretions. High levels of
lutenizing hormone are responsible for the onset of menopause.
Calcium
- Essential for the normal growth and maintenance of bones
and teeth. Perimenopause and menopause represent depletion of
estrogen, which, in turn, is associated with increased risk of
bone loss and heart disease. Should be taken with magnesium for
optimal absorption.
Damiana
(Turnera diffusa) - Damiana is a small shrub native to Mexico.
The leaves are used for medicinal purposes. Damiana is considered
a powerful aphrodisiac. It stimulates the function of the sympathetic
nerves controlling the sexual organs, the urinary system, the
digestive organs and the respiratory organs. The herb strengthens
all the functions of the sexual organs and urinary system. This
herb is especially effective for women as has been shown to have
the same effects as the hormone progesterone and regulating estrogen
which can benefit pre-menopausal and menopausal women.
Evening
Primrose (oenothera biennis) - A biennial herb that is common
in North America Parts The seed oil is a good source of
GLA, an essential fatty acid. An essential fatty acid is a nutrient
that the body can't make but is essential to good health. Evening
Primrose Oil has been used for premenstrual syndrome ( PMS ) and
mastalgia ( sore breasts ) Studies to date have been conflicting,
some show a significant reduction in breast pain, while others
fail to confirm this. There are no known contraindications or
drug interactions reported.
Flax Seed
Oil ( Linum Usitatissimum) - A perennial herb growing to 3
ft. with oily brown seeds, native to Europe and Asia. The seeds
and seed oil contain the active ingredients essential fatty acids
- palmitic, steric, oleic, linoleic and linolenic. Flax seed oil
is a good source of essential fatty acids. Flax seed oil is rich
in (GLA) gamma Linolenic acid used by many for PMS and breast
tenderness. No reports of toxicity, when used at recommended doses.
Gingko
Biloba - Many research studies have shown Ginkgo Biloba can
assist in improving blood flow. Enhancing blood flow to the genitals
heightens sexual sensations. Gingko Biloba significantly increases
mental activity and memory. Since sexual desire begins in the
brain this herb can be a powerful sexual aid.
Ginseng
(Panax quinquefolius)
- The several species of Ginseng are native to
East Asia and Northern America. Ginseng stimulates neural functions
and stimulates and normalizes cerebral and sexual organ blood
flow. Ginseng also stimulates nerve growth, blood production and
sperm production. This stimulation will in turn give a revitalizing
effect, stronger sexual arousal, improved genital function and
increased physical sensation.
Horny goat
weed (Epidemium)
- Epidemium is native to East Asia. The entire
plant except for the root is used in herbal preparations. This
herb stimulates the sexual organs, giving enhanced genital sensations.
It can also increase sperm production, which may improve fertility.
It further stimulates sexual desire by acting upon the central
nervous system. This herb has been used for over 2,000 years as
a libido enhancer for both men and women and to improve erection
in men.
L-arginine
with Choline-
This combination is recommended daily for promoting better blood
flow to the pelvic organs and tissue to assist with low libido.
Maca (Lepidium
meyenii) - Maca is native to Peru and has been passed down
as from the Incas as a legendary sex-enhancing root. Maca root
is known for it's ability to stimulate sexual desire and drive,
increase energy energy, libido and sexual function. This Peruvian
herb may also help with hot flashes and night sweats.
Magnesium-
Helps with calcium absorption, acts as a muscle
relaxant, produces a sense of calmness, reduces mood swings and
irritability, promotes a peaceful nights sleep, and reduces food
cravings.
Natural
Progesterone Cream -
Natural progesterone creams usually contain extracts
from Mexican wild yam, which contains a substance which is believed
to be similar to the progesterone produced in the body. Many women
have found natural progesterone creams to be very effective in
treating menopause symptoms, but there is no evidence to show
that the creams lower the risk of breast and uterine cancer, or
are free from the risk of side effects as is sometimes claimed.
Peppermint
(Mentha piperita)
- Leaves of the peppermint plant stimulate genital
secretions which enhance lubrication. This facilitates the sexual
act and protects the sexual organ against injury.
Sage (Salvia
officinalis)
- The leaf of the sage plant has been used medicinally
for centuries. Sage leaf will assist in improving mental focus
energy restoration. Sage is a natural antiperspirant that contains
estrogen like substances to help alleviate "hot flashes" and the
adverse reactions to hormonal changes.
Suma (Pfaffia
paniculata)
- Suma is native to the Amazon Basin. The indigenous
people of the Amazon have been using Suma for centuries as a sexual
tonic. Suma root is an adaptogen that normalizes hormone production,
increases libido and calms nerves. An improved hormonal system
can in turn improve mental and physical sexual function.
Valerian
(Valeriana officinalis) - Sleep disturbances are common during
perimenopause caused by hormonal fluctuations. Valerian is an
effective herbal supplement that decreases the time it takes to
fall asleep, improves the quality of sleep, and reduces the number
of night awakenings, all without any associated daytime drowsiness.
Vitamin
B6 (Pyridoxine) - Natural
sources of vitamin B6 are whole grains, bananas, potatoes, nuts
and seeds and cauliflower. Vitamin B6 levels can be low in depression
or in women taking estrogen, in the form of birth control pills
or hormone replacement therapy. Pyridoxine, folic acid and vitamin
B6 deficiencies have been associated with osteoporosis in postmenopausal
women. At least 10 studies have been done on the use of pyridoxine
for PMS and have shown improvement of PMS symptoms with pyridoxine
supplementation. Vitamin B6 is also associated with a decrease
in the incidence of heart disease in women. Vitamin B6 is safe
when taken in recommended dosages.
Vitamin
C- best
when taken with Bioflavonoids (such as Hesperidin), helps to boost
the immune system, reduce hot flashes, and aid the adrenal glands
Vitamin
E (d-alpha tocopherol) - An antioxidant that found in high
amounts in polyunsaturated vegetable oils, wheat germ, seeds and
nuts. In natural vitamin E the small d in d-alpha tocopherol signifies
a natural source which is preferable to synthetic vitamin E signified
by the dl in dl-alpha tocopherol. Mixed tocopherols contain d-alpha,
beta, delta and gamma tocopherols. Mixed tocopherols offer the
greatest benefit. Look for natural mixed tocopherols. Vitamin
E has been shown to help in reducing hotflashes and vaginal dryness.
Vitamin E potentiate (cause a greater effect) of anticoagulant
drugs such as Coumadin or aspirin. If you are on either of these
drugs consult your doctor or naturaopath before starting vitamin
E.
Traditional
Medical Treatments
If you have
severe symptoms, you may want to ask your doctor about prescription
medicines. Some choices include -
Low-dose
hormone replacement therapy (HRT)
- HRT consists of medications containing female hormones to replace
the ones the body is no longer making. In 2002, a large clinical
trial called the Women's Health Initiative (WHI) reported that
hormone therapy actually posed more health risks than benefits
for women in the clinical trial. As the number of health hazards
attributed to hormone therapy grew, doctors became less likely
to prescribe it. And up to two-thirds of women on the therapy
discontinued its use, often without talking to their doctors.
Today, there's plenty of confusion about hormone replacement therapy,
which is now commonly called hormone therapy. The truth is that
hormone therapy is not the magical cure for aging that it was
once believed to be, but it's still the most effective treatment
for unpleasant menopausal symptoms for most women. If you're facing
menopause, learn more about the benefits and the risks of hormone
therapy.
Low-dose
Birth Control Pills - Helpful in preventing pregnancy and
may also have some health benefits. They can reduce hot flashes
and vaginal dryness. Very-low-dose birth control pills can also
help regulate your periods if they are heavy or irregular. They
may also prevent bone loss, and helps protect you from osteoporosis.
Another potential benefit is protection from cancer of the ovary
and uterus. The lower dose of estrogen in low-does birth control
is believed to be safer for women who are perimenopausal. Perimenopausal
women who have a history of deep blood clots, breast cancer or
heart disease should not take very-low-dose birth control pills.
Women who smoke also should not take them.
What
Can You Do?
How do you
decide what to do? Carefully review your medical history and re-examine
your personal values and beliefs. You will then be better able
to determine your goals and how best to achieve them. For example,
some women choose only lifestyle changes, like diet, exercise,
and relaxation. Others favor herbal remedies and acupuncture.
And still others prefer to use medication. The choice is up to
you.
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The
Holistic Wisdom Corporation