Understanding the “hormone soup” of Perimenopause

Perimenopause is a period of time (lasting 2-10 years) that immediately precedes menopause, which is when you’ve gone 12 months without having a period. And, as most women find out, it can often be more symptomatic than the actual experience of menopause itself!  If you’re over the age of 35 and are experiencing any of these symptoms you may be perimenopausal:

  • Irregular or otherwise abnormal menstrual periods (including heavier periods)

  • Hot flashes or night sweats

  • Bloating (water retention)

  • Breast swelling and tenderness

  • Fibrocystic breasts

  • Headaches (especially premenstrually)

  • Mood swings (including anxiety, irritability, and depression)

  • Body changes

  • Hair loss

  • Foggy thinking, memory loss

  • Fatigue

  • Trouble sleeping/insomnia

  • Decreased sex drive

  • Worsening PMS

What hormone changes are to blame?

Estrogen vs progesterone.png

The “hormone Soup” of perimenopause

Lower Progesterone.

It's no surprise to hear that our eggs lose their youthfulness as we age, but so do the follicles that the eggs grow in.  And, it's the follicle remnant (corpus luteum) that produces progesterone in the second half (luteal phase) of our menstrual cycle.  As we age, the amount of progesterone produced decreases. Therefore, peri-menopausal women may have a normal follicular phase (first half of the cycle) but a shortened luteal phase, leading to fluctuating levels of estrogen and progesterone.  This often causes symptoms in the second half of our cycle, especially worsening PMS, breast tenderness, mood and sleep changes.

Higher Estrogen

It may come as a surprise that estrogen levels actually rise in perimenopause. While on a decline overall, women in perimenopause often have months where estrogen is high due to the sputtering nature of ovarian function at this stage.

What can I do NOW?

  • Grab my free Menopause Nutrition Made Easy Blueprint. You’ll find lots of helpful information about how food and nutrition can help, including 10 of my favourite recipes!

  • But back on alcohol and caffeine. Both can worsen symptoms, especially anxiety, sleep changes and hot flashes/night sweats.

  • Try adding beans and legumes, especially soy foods as they can help manage some of the symptoms you might be experiencing. I devoted an entire episode of The Midlife Feast to soy foods, so give it a listen if you’re interested.

  • Try to prioritize behaviours that will help you sleep better and manage stress, as both can make your experience of menopause feel much worse

Need help feeling like yourself again in midlife & menopause?

Naturopathic Medicine, womens healthDr. Salib HuberMenopause, Peri-Menopause, perimenopause, PMS, womens health, hormone balance2 Comments