How to manage perimenopause naturally?

Perimenopause is a transitional period in a woman's life, marking the beginning of hormonal changes leading to menopause. In France, perimenopause affects over 2 million women. While often associated with bothersome symptoms, perimenopause is a natural and inevitable process that typically occurs in women between 40 and 50 years old. In this article, we will take a closer look at what perimenopause means, common symptoms, and ways to manage this stage of life naturally.

Perimenopause is a phase where the ovaries begin to produce fewer female hormones, mainly estrogen and progesterone. These hormonal changes can lead to fluctuations in the menstrual cycle, with shorter or longer periods, heavier or lighter bleeding, or even irregularities in the menstrual calendar.

Common Symptoms of Perimenopause

Perimenopause can come with a variety of symptoms that vary from woman to woman. Some of the common symptoms include:

• Hot flashes: A sudden sensation of intense heat that usually spreads from the upper body to the face and neck. These hot flashes can be accompanied by night sweats and can disrupt sleep.

• Vaginal dryness: A decrease in natural vaginal lubrication, which can lead to uncomfortable or painful sexual intercourse. This can also lead to a decrease in libido. When you face a drop in libido with your partner, take the time to regain pleasure alone before you can resume an active life at this level. To do this, using a vibrator is a must!

• Mood swings: Hormonal fluctuations can cause mood swings, irritability, anxiety, or episodes of depression in some women.

• Sore breasts: During perimenopause, breasts may become sore to the touch. It is important to wear suitable bras that will support your breasts without ever compressing them.

• Sleep disturbances: Sleep problems such as insomnia, difficulty falling asleep or staying asleep can be common during perimenopause.

• Weight gain: Some women may experience weight gain or changes in fat distribution, especially around the waist. If you are developing a new complex at this level, using a girdle can be a good alternative to help you overcome your complex.

• Heavy periods / irregular cycle: During this period, the flow can be much heavier or completely non-existent. The cycle can last several weeks or only a few days. To deal with these cycle changes, you can use reusable sanitary pads. They are perfectly suited for all types of flow but also to help you save money on sanitary protection.

• Urinary weakness: Urinary leaks are often multiplied during this perimenopausal period. To combat these leaks, we recommend using adapted panties, capable of absorbing your leaks without feeling any discomfort.

Natural solutions

Although perimenopause cannot be avoided, there are ways to manage symptoms naturally.

Sophrology and meditation

Gentle medicines generally recommend adopting a relaxing activity to manage perimenopause. Meditation and sophrology have the advantage of calming thoughts, thereby reducing stress, anxiety, and irritability. Meditation allows you to step back and understand the direct link between your emotions and the symptoms of perimenopause. Additionally, by promoting relaxation, these practices can improve sleep quality. Today, many applications offer the possibility of practicing these techniques at home, at your own pace. Whether it's listening to relaxing music before bed, establishing a morning and evening meditation routine, or following sophrology sessions with a specialist...

Spices

For decades, certain spices have been used in gentle medicine, particularly in ancient Chinese and Indian medicine, to restore nervous balance. Irritability, stress, and anxiety, which are well-known symptoms of perimenopause, can have long-term consequences. This is why the use of these spices can be beneficial in alleviating these mood disorders.

• Turmeric is a spice widely used in traditional Indian medicine for centuries. Its main active compound, curcumin, has powerful anti-inflammatory and antioxidant properties. It also thins the blood to reduce menstrual pain.

• Saffron has also been a widely used spice for centuries. Recent studies suggest that saffron can play a beneficial role in the natural treatment of perimenopause. It is rich in bioactive compounds such as crocin and safranal, which have demonstrated antidepressant and anxiolytic effects. These properties can help alleviate emotional symptoms such as irritability and anxiety associated with perimenopause.

Plants

Plants are full of virtues and are the best natural ally to combat perimenopause.

• Lemon balm: Lemon balm is a plant that can help combat stress, anxiety, and insomnia. It has soothing properties that promote relaxation and help improve sleep quality.

• Passionflower: Passionflower has sedative and anxiolytic properties, making it an ally in the fight against mood and sleep disorders. It can help calm the mind and reduce anxiety, thus promoting more restorative sleep.

• Evening primrose: Evening primrose oil, which is anti-inflammatory, can help alleviate symptoms such as premenstrual syndrome (PMS), hot flashes, irritability, and abdominal pain. It helps restore hormonal balance during perimenopause.

• Hops: Hops have sedative properties that help combat sleep disorders. It can also help reduce hot flashes and soothe nervous states.

• Cranberry: Cranberry, also known as cranberry, has disinfectant properties for the urinary tract. It is useful in combating urinary tract infections such as cystitis, which can be more frequent during perimenopause.

• Chasteberry: Chasteberry helps compensate for progesterone deficiency by mimicking its action in the body. This can help regulate hormonal imbalances and alleviate symptoms associated with perimenopause.

• Green tea: Green tea is a natural diuretic that can help limit weight gain associated with perimenopause. It also has antioxidant properties and can help promote overall good health.

• St. John's wort: St. John's wort is a plant that can be beneficial in combating depressive states, anxiety, and nervous agitation. It can also facilitate sleep and promote a more balanced mood.

• Valerian: Valerian is a plant known for its sedative and relaxing properties. It promotes sleep and can help improve sleep quality.

• Sage: Sage is a plant with stimulating hormonal properties. It can help regulate menstrual cycles and relieve menstrual pain as well as hot flashes.

It should be noted that while these plants may offer potential benefits in the natural treatment of perimenopause, it is always advisable to consult a healthcare professional before using them, especially if you are taking other medications or have pre-existing medical conditions.