Defined as the absence of a mentsrual period for 12 months; usually occurs between 42 – 56 yrs of age. Also brought on by a hysterectomy (removal of the uterus) or oophorectomy (removal of ovaries).
Perimenopause
This is the phase that precedes menopause, usually during women’s 40’s:
- progesterone levels decline
- ovarian eggs are depleted
- menstrual cycles are shortened or irregular
- follicle stimulating hormone (FSH) increases
Helpful Tips to maintain health:
- eat a healthy diet containing Omega 3’s & phytoestrogens (isoflavones)
- practice Qi Gong to reduce symptoms
- consume Soy Products
- take supplements for bone health
- consume sufficient calcium, soluble fibre, antioxidants
Tips to alleviate unpleasant symptoms:
- Anxiety:
- St-John’s Wort
- L-Theanine is an extract from green tea which helps calm & decrease anxiety
- Avoid alcohol, caffeine, smoking, spicy food & sugar: these just aggravate the symptoms
- Hot flashes & Night sweats:
- consume foods high in antioxidants and phytoestrogens like soy, tofu, tempeh, miso, flaxseeds, beans & cranberries
- Red Clover isoflavones to reduce these symptoms (but takes at least one month to work)
- Black Cohosh Extract, Evening Primrose Oil, Chaste Tree Berry & Ginseng
- HRT (hormone replacement therapy) has more risks than benefits.
- Sleep:
- Melatonin
- GABA (gamma-aminobutyric acid) is an inhibitory neurotransmitter
- Vaginal Dryness: try vaginal Vitamin E & Hyaluronic acid suppositories
- Waning Libido:
- try Tribulus Leaf (Tribulus Terrestris)
- support adrenal function with licorice root (Glycyrrhiza Glabra) & Ashwagandha (Withania Somnifera)