Understanding what’s happening in your body and how to
manage these changes can make a big difference in your quality of life.
What’s the Difference Between Perimenopause and
Menopause?
● Perimenopause is the time leading up to menopause when estrogen and progesterone
levels start fluctuating. This stage can last several years and is when most women start
noticing changes like irregular periods, mood shifts, and sleep disturbances.
● Menopause is officially reached when a woman has gone 12 months without a
menstrual period. Estrogen and progesterone levels drop significantly, leading to
symptoms like hot flashes, night sweats, and vaginal dryness.
Common Symptoms of Menopause and Why They Happen
Hormones play a key role in nearly every system in the body, so when levels drop, it can cause
widespread changes.
Hot Flashes and Night Sweats
These sudden waves of heat can make you feel flushed, sweaty, and uncomfortable. They
happen because lower estrogen levels affect the body’s temperature regulation.
How to manage:
● Avoid triggers like caffeine, alcohol, and spicy foods.
● Wear light, breathable clothing and keep a fan nearby.
● Supplements like black cohosh or magnesium may help.
Sleep Disturbances
Hormonal fluctuations can cause insomnia, frequent waking, and restless sleep.
How to manage:
● Avoid screens before bed and create a calming nighttime routine.
● Magnesium and melatonin can support restful sleep.
● Bioidentical progesterone may help with relaxation.
Mood Swings, Anxiety, and Depression
Estrogen affects serotonin, the brain’s “feel-good” neurotransmitter, which is why mood swings
and anxiety can worsen during menopause.
How to manage:
● Regular exercise boosts serotonin levels.
● Adaptogenic herbs like ashwagandha help balance stress hormones.
● Bioidentical hormone therapy (BHRT) can help stabilize mood.
Vaginal Dryness and Decreased Libido
Lower estrogen reduces natural lubrication, making intercourse uncomfortable.
How to manage:
● Use moisturizers and lubricants to relieve dryness.
● Consider vaginal estriol creams to restore tissue health.
● Increase intake of omega-3s and hydration.
Treatment Options for Menopause
Every woman’s experience is different, so finding the right treatment depends on your
symptoms and health history.
Bioidentical Hormone Therapy (BHRT)
BHRT replaces declining hormones with plant-based hormones that mimic those naturally
produced by your body. Unlike synthetic hormones, BHRT is customized for each woman’s
needs.
Benefits of BHRT:
● Reduces hot flashes and night sweats
● Supports bone and heart health
● Helps with mood stabilization
● Improves vaginal dryness and libido
Nutrition and Lifestyle Adjustments
● Eat a hormone-balancing diet with plenty of protein, fiber, and healthy fats.
● Exercise regularly to support metabolism, bone density, and mental health.
● Manage stress through yoga, meditation, or breathing exercises.
Natural Supplements
● Magnesium supports sleep and muscle relaxation.
● Omega-3 fatty acids help with brain function and inflammation.
● Vitamin D and calcium support bone health.
Menopause doesn’t have to be a struggle. With the right approach, you can support your
body, ease symptoms, and feel like yourself again.
