By Nutritional Therapist Sarah Brereton
Menopause has been prominent in the news recently – and for good reason. This crucial stage in a woman’s hormonal journey has been swept under the rug for years now. While we’re talking more openly about menopause, there isn’t much conversation yet about the stage leading up to menopause, known as perimenopause. It can be sometimes tricky to know when you’re seeing signs of the perimenopause beginning.
Menopause is the term used to describe that we haven’t had our period in a year. The average age in Ireland for menopause is 50-51years of age.
But so often we forget that perimenopause is the stage which precedes this stage where our reproductive hormones are starting to decline. Perimenopause mean ‘around Menopause’. This can begin from your early 40’s onwards, 5-10 years before the period stops where the function of the ovaries start declining. It is most commonly seen from early to mid-40’s, although it can happen earlier or later than this in women.
How do we recognise the symptoms of perimenopause? Periods can become more irregular and symptoms may be more severe than your regular PMS symptoms and last longer. Different symptoms might indicate this stage and differentiate it from PMS symptoms. Due to the reduction in oestrogen production and irregularity in hormone cycle the menstrual cycle may lengthen or shorten, you may also experience menopause like symptoms such as hot flushes, sleep problems, moodiness and vaginal dryness. Perimenopause is noted from when symptoms start to get significantly worse rather than a set age.
We need to remember this is a natural life stage and not to suffer in silence. Each person’s journey is different and what might work for one person may not for another person and it’s important to seek help and advice from a professional health care professional such as your GP, Endocrinologist or Nutritional Therapist. Talking about symptoms with friends and family can also be a great support, you are not in this alone!
We need to help each other and make small lifestyle changes to help ourselves. Keep a diary to track your symptoms. Visit your GP to get your full MOT, it’s really important as women to have a full health check to establish our blood pressure, weight, body mass index (BMI), fasting blood sugars and cholesterol. Many of these issues are asymptomatic but may cause problems if left unchecked. We, as women, are often the main caregivers for children, teenagers and elderly parents – but we cannot neglect ourselves.
As our Oestrogen levels start to decrease, our levels of heart disease and cholesterol can increase, and this can creep up silently. This is a perfect time to look at our diet; with a focus on increasing our intake of Omega 3 oils (found in oily fish, nuts seeds, olives and avocados), fibre, whole grains and fresh seasonal fruits and vegetables. Hydration is key, too, and so making sure you’re taking in enough water is important. Processed carbohydrates and sugars can leave us experiencing energy dips, so you could look to reduce processed carbohydrates and sugars also.
If you feel like you may need extra nutritional support around the time of perimenopause, you could consider taking a natural food supplement.
Cleanmarine MenoMin is a unique all-in-one Omega 3, Phytonutrient and Vitamin blend, formulated specifically to give extra nutritional support for peri-menopausal and menopausal women.
It is rich in Omega-3 with Phospholipids, Vitamins B1, B2, B6, B12 and D3, as well as Rosemary Extract, Soy Isoflavones, Folate and Biotin. MenoMin contains Vitamin B6 which contributes to the regulation of hormonal activity, biotin which contributes to maintaining normal mucous membranes, as well as Vitamin B2 which contributes to reducing tiredness and fatigue; and Vitamin D which contributes to the maintenance of healthy normal bones.
Perimenopause is a normal part of your hormonal journey, so talking about it with friends, family or healthcare professionals can help you to support yourself through this stage of life.