Perimenopause and Menopause: How Lifestyle and Functional Medicine Can Help

Perimenopause and menopause are natural transitions that mark the end of the reproductive years and the beginning of a new phase of life. However, they can also come with a host of uncomfortable symptoms, from hot flashes and night sweats to weight gain and mood swings. Fortunately, there are steps you can take to manage these symptoms and optimize your health during this time. In this article, we'll explore perimenopause and menopause from a lifestyle and functional medicine standpoint, and offer some strategies for supporting your health during this transition.

What is Perimenopause?

Perimenopause is the period of time leading up to menopause, when the body begins to make the transition from reproductive to non-reproductive years. It can start in a woman's 30s or 40s, and can last anywhere from a few months to several years. During perimenopause, hormone levels begin to fluctuate, leading to changes in menstrual cycles and other physical and emotional symptoms.

Some of the common symptoms of perimenopause include:

• Irregular periods
• Hot flashes and night sweats
• Mood changes, such as irritability or depression
• Difficulty sleeping
• Weight gain
• Vaginal dryness
• Decreased libido

While perimenopause is a natural and normal transition, it can be challenging to navigate. Many women feel frustrated by the symptoms and unsure of how to manage them.

What is Menopause?

Menopause is defined as the point at which a woman has gone 12 consecutive months without a menstrual period. It typically occurs around age 51, but can happen earlier or later. At this point, the ovaries have stopped producing eggs and hormone levels have significantly decreased.

Some of the common symptoms of menopause include:

• Hot flashes and night sweats
• Mood changes, such as anxiety or irritability
• Difficulty sleeping
• Vaginal dryness
• Decreased libido
• Bone loss and increased risk of osteoporosis

Menopause is a natural part of the aging process, but it can also come with some challenges. The good news is that there are steps you can take to manage your symptoms and support your overall health during this transition.

Lifestyle Changes for Perimenopause and Menopause

Making certain lifestyle changes can help manage the symptoms of perimenopause and menopause. Here are some of the most important changes to consider:

1. Exercise Regularly

Regular exercise can help reduce hot flashes and night sweats, as well as improve mood and sleep quality. Aim for at least 30 minutes of moderate-intensity exercise most days of the week, such as brisk walking, cycling, or swimming.

2. Eat a Healthy Diet

Eating a healthy diet can help manage weight gain and improve overall health during perimenopause and menopause. Focus on whole, nutrient-dense foods such as fruits, vegetables, whole grains, and lean proteins. Avoid processed foods and limit your intake of sugar and alcohol.

3. Manage Stress

Stress can exacerbate perimenopausal and menopausal symptoms, so it's important to find ways to manage stress. Consider mindfulness meditation, yoga, or deep breathing exercises. Make time for activities you enjoy, such as reading, listening to music, or spending time in nature.

4. Get Enough Sleep

Poor sleep quality is a common symptom of perimenopause and menopause. Establish a regular bedtime routine, avoid screen time before bed, and create a cool, dark, and quiet room.  

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