The hormonal balance in a woman’s body is like a quiet melody – it regulates itself naturally and gracefully. But around the age of 40, this rhythm begins to change. (1*) Some women notice irregular periods, others sudden hot flashes, and still others sleep disturbances or mood swings. If any of this sounds familiar – welcome to the world of perimenopause.
What is perimenopause?
Perimenopause is a natural part of the life cycle. It is a period when estrogen and progesterone levels gradually decline, but menstruation has not yet completely stopped. (2*) It can last from a few months to several years and often begins in the early 40s. It is a time of physical and emotional changes as the body prepares for menopause.
Common symptoms
Symptoms of perimenopause vary, but the most common include: (3*)
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irregular cycles,
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night sweats and hot flashes,
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insomnia or early awakening,
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increased breast sensitivity,
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anxiety, irritability or feeling overwhelmed,
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so-called “head fog” and reduced concentration.
How to support your body during perimenopause
This period is not a disorder, but a natural transitional phase – a bridge between the fertile period and menopause. During this time, the body deserves gentle support and understanding:
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B vitamins – contribute to the release of energy during metabolism and to the functioning of the nervous system (EFSA ID 5, 12).
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Vitamin D – contributes to the maintenance of healthy bones and muscles and the functioning of the immune system (EFSA ID 230, 231).
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Herbs such as sage, maca, and hemp seed – traditionally used to support hormonal balance.
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Light exercise – yoga, pilates or walking to balance hormones and release tension. (4*)
Conclusion – the power of transition
Perimenopause is not a time to be spent in silence. It is an opportunity to reconnect with your body, your needs, and your rhythm. When you accept it as something natural, you will be surprised at how much strength and peace there is in this transition.
Literature: (*)
1. Source: Executive summary of the Stages of Reproductive Aging Workshop + 10: addressing the unfinished agenda of staging reproductive aging, (SD Harlow, M. Gass, JE Hall, R. Lobo, P. Maki, RW Rebar, S. Sherman, PM Sluss, TJ de Villiers), https://pubmed.ncbi.nlm.nih.gov/22343510/
2. Source: Perimenopause: the complex endocrinology of the menopausal transition, (J.C. Prior), https://pubmed.ncbi.nlm.nih.gov/9715373/
3. Source: Symptoms associated with menopausal transition and reproductive hormones in midlife women, (EW Freeman, MD Sammel, H. Lin, CR Gracia, GW Pien, DB Nelson, L. Sheng), https://pubmed.ncbi.nlm.nih.gov/17666595/
4. Source: Efficacy of yoga for vasomotor symptoms: a randomized controlled trial, (KM Newton, SD Reed, KA Guthrie, KJ Sherman, C. Booth-LaForce, B. Caan, B. Sternfeld, JS Carpenter, LA Learman, EW Freeman, LS Cohen, H. Joffe, GL Anderson, JC Larson, JR Hunt, KE Ensrud, AZ LaCroix), https://pubmed.ncbi.nlm.nih.gov/24045673/
