Photo by LinkedIn Sales Navigator on Unsplash
About a year ago, I began the whirlwind transition known as perimenopause. It’s a condition that 100% of women go through, and yet it’s a source of dizzying confusion for all of us.
Thankfully, I have a nursing background and can read and interpret health research. I’ve included all the research I did for this article in the reference list below.
It’s been a relief for me to be able to read up on what’s happening in my body and to know that most women are as dumbfounded by this monumental change as I am.
For me, I developed a vascular condition at the onset of perimenopause, which has made my experience even worse. Naturally, this gave me an urgent desire to learn and pass on whatever information I could get my hands on.
The most significant source of confusion for myself and many other women is that the information and awareness of perimenopause are limited.
Not only that, we receive conflicting information from our doctors, or our symptoms are rendered entirely invisible. My own doctor, a gynecologist, had zero knowledge about my vascular condition and couldn’t give me any information about how to manage my symptoms. He also said he couldn’t confirm or deny whether I was in perimenopause at all.
My experience is confirmed by several research studies that admit a lack of understanding and knowledge by most health practitioners on the subject of perimenopause. Indeed, they lack knowledge because the research isn’t there.
In one literature review, the researchers state, “clinical and epidemiologic data on women in perimenopause are limited.”
They also explain that the diagnosis of perimenopause is complicated by the differing symptoms experienced by women. But mostly, the data to help understand this life transition is too limited to help practitioners develop proper diagnosis and care practices.
Photo by Joel Muniz on Unsplash
Considering women comprise half the global population and 100% of them will experience this health and life transition, I find it unacceptable that proper data and studies don’t exist.
In nearly all the research I read about perimenopause, the recommendations are always that there’s a need for more studies using better methods and higher diversity of women.
Also, studies looking at natural health practices are minimal even though there is evidence that these practices are beneficial.
For example, some evidence exists that supplements like black cohosh and soy extracts can help decrease perimenopause symptoms. Also, these supplements can protect against the increased prevalence of cancer and heart disease experienced by perimenopausal women.
These studies admit that further research is needed to fully understand the efficacy and side effects as well as how these supplements metabolize and interact with other substances.
Lastly, most of the studies only look at caucasian women despite glaring differences between cultures for perimenopause onset and symptoms.
So what’s a perimenopausal woman to do? Even I, as a former health care professional, feel stumped and confused by the daily onslaught of hot flashes, mood changes, restless legs, fatigue, severe PMS, nausea, migraines, swelling, and digestive changes.
All of my symptoms are reported in research, and yet I know very little about how to alleviate them. My best bet is trial and error. And quite frankly, my natural health practitioner has been of more help to me than my gynecologist.
To say that I can’t find relief through working with my highly trained doctor who engages in evidence-based practice is disconcerting, to say the least. But then again, since the evidence is clearly limited, I shouldn’t be surprised.
My doctor’s only suggested treatment was hormone replacement therapy (HRT). Many women I’ve talked to report good results with this, while others felt much worse. In fact, I did a short trial of progesterone cream, which only made me feel more nauseous.
Unfortunately, when I checked the research on HRT, I found significant evidence that it can increase cancer and cardiovascular disease. Having been diagnosed with a vascular condition, I felt confident that this was not the way I wanted to go.
So what has helped me?
To be honest, some simple lifestyle changes have helped the most, as well as a degree of emotional acceptance and surrender. After all, every woman will go through this, whether we like it or not, so there’s no point in resisting it.
In fact, stopping myself from resisting perimenopause has been the mostbeneficial change I’ve made.
As women, we are taught to reject basic aspects of womanhood in the service of making others more comfortable. I think in perimenopause, this conflict usually comes to a head. We either stop over-pleasing others while forfeiting ourselves, or we suffer. At least, this has been my experience.
Below is a list of lifestyle changes that have also helped me. They may also help other women too. Keep in mind, research is limited so none of these changes are backed by science.
I can only say what works for me. But I think the more women talk about what helps, the better we will be.
- Cut out sugar. For some reason, sugar aggravates my migraines. It also wreaks havoc on my nervous system, which makes all my symptoms worse.
- Limit caffeine. This one sucks because I love coffee. But if I drink more than two cups a day, all my symptoms get worse.
- No alcohol. I quit drinking 4 years ago, anyway. But I can’t imagine the hell I would be in if I combined alcohol with perimenopause symptoms.
- A small amount of cannabis oil. Ok, not every woman will find relief with this, but I sure did. It seems to level out my hormones, emotions, and keep my body in a more relaxed state, which naturally alleviates all my symptoms.
- Cut down on red meat and pork. Eating too much of these makes me feel so much worse. I can’t digest pork and beef very well anymore, and they increase my hot flashes.
- Eating a really healthy diet high in fiber, greens, fruits, and healthy fats. Cut out preservatives, simple starches, and unhealthy fat. This is the same advice for all health conditions, but in the case of perimenopause, this really works.
- Keep a diary of all food, drinks, or lifestyle choices that seem to make symptoms worse. It’s different for every women, but knowing what aggravates your symptoms is a huge help.
- Magnesium helps with restless legs, digestive issues, and sleep.
- Soy supplements and a B complex help all of my symptoms.
- Things like light exercise, ocean swimming, drinking more water, and meditation all improve my symptoms as well.
Perimenopause affects half of the global population. This is a monumental issue that won’t ever go away. I really hope that science and medicine will do more research and education to help women understand and cope with this natural change.
As it is, we are mostly on our own and can only turn to other women or natural health practitioners for support and help.
My hope is that we continue to write, talk, and advocate for our needs and health issues. The more we speak up, the better off we’ll be.
Here’s a list of research references I used to write this article:
Perimenopause: From Research to Practice
Perimenopausal and Postmenopausal Health
Management of the Perimenopause
Diagnosis of perimenopause and menopause
Perimenopausal syndrome and mood disorders in perimenopause