Natural Remedies for Easing Perimenopause Symptoms

Whether you're approaching perimenopause or are already experiencing it, the transition can be overwhelming. With over 70 potential symptoms, it’s challenging to navigate through them all. Tara K. Iyer, MD, MSCP, director of the Menopause and Midlife Clinic at Brigham and Women’s Hospital, offers insights into natural remedies that can help manage these symptoms effectively.

Hot Flashes or Night Sweats

Perimenopause can significantly affect body temperature regulation due to hormonal fluctuations. According to research, several natural methods can help mitigate these symptoms:

• Cognitive Behavioral Therapy (CBT): This therapeutic approach can help manage the emotional and physical impacts of hot flashes.

• Healthy Diet and Exercise: Maintaining a balanced diet and regular exercise routine can aid in reducing the severity of hot flashes.

• Clinical Hypnosis: This technique has shown promising results in alleviating hot flashes and night sweats.

Weight or Body Composition Changes

The reduction in estrogen levels during perimenopause can lead to increased fat tissue and decreased lean muscle mass. To counter these changes, Iyer recommends:

• Strength Training: Engage in strength training exercises at least three to four times a week.

• Adequate Protein Intake: Ensure you consume enough protein to support muscle maintenance and growth. A protein calculator can help determine your specific needs.

Sleep Issues

Hormonal changes during perimenopause can disrupt circadian rhythms and mood, affecting sleep quality. Good sleep hygiene practices are crucial:

• Cool and Dark Environment: Keep your sleeping environment cool (around 65 to 68 degrees) and dark.

• Limit Caffeine: Restrict caffeine intake to the morning hours.

• Avoid Screens and Large Meals: Steer clear of screens and heavy meals close to bedtime.

• Regular Exercise: Exercise regularly, but finish your workout at least three hours before bedtime to avoid disrupting sleep.

Supplements: Are They Beneficial?

While there isn't a universally recommended supplement for perimenopause, certain supplements can be beneficial based on individual needs. Dr. Iyer emphasizes the importance of personalized solutions due to the wide range of symptoms.

One supplement that Dr. Iyer regularly discusses with her patients is Vitamin D3, which is essential for bone health. As women begin to experience bone thinning during perimenopause due to decreased estrogen levels, Vitamin D3 can aid in calcium absorption and support bone and muscle health as well as the immune system.

It's crucial to consult with your healthcare provider, preferably one specialized in menopause, to determine if supplements are suitable for your specific situation.

Final Thoughts

Navigating perimenopause can be challenging, but understanding and implementing natural remedies can help manage symptoms effectively. Always consult with a healthcare provider before starting any new treatment or supplement to ensure it aligns with your individual health needs.