This is a period in which your body is natural transiting and it is producing less estrogen. When your ovaries produce less of the estrogen hormone, then your periods become irregular. You will start to skip your periods. Your monthly period can stop completely. When you have gone a year without having a period, then you have reached full menopause. There are some studies in which are said that this period for the average American woman usually happens around age 51. [1]
The symptoms which are associated with perimenopause can last anywhere from a few months to several years. The perimenopause is marked by your body’s adjustment to new hormone levels. The most common symptoms of perimenopause include difficulty sleeping, hot flashes and vaginal dryness. Also, your metabolism can slow down and your sex drive can decrease. These symptoms can be treated with medications but you can use some of the below mentioned home remedies. [1]
You should make changes in your life which will help you to rid of the symptoms of perimenopause. Also, improving your personal relationships with your family and friends will improve your mood. You need to talk with your doctor if you are in perimenopause before you start using some of the below mentioned home remedies so in this way you will be sure that you will not gain any side effect from them.
Home remedies for perimenopause
Dong quai: This is a natural cure from the traditional Chinese medicine. The root of dong quai is used as a tea, an extract or a tincture. The effects of dong quai on perimenopause are not clear but some women have said that they have noticed improvements after they used it. On the other hand, other women have said that dong quai has no effects on hot flashes and other symptoms. You can drink a herbal tea made from dong quai tea bag or you can take dong quai herbal supplement. [2]
French maritime pine bark extract: This natural cure is also known as Pycnogenol. You can buy it online or from some health food stores. This extract is made from plant-based compounds of procyanidins, bioflavonoids, organic acids and organic chemicals which are known as flavonoids.. There was one study in which is said that taking French maritime pine bark extract in a period of 4 weeks can significantly improve the hot flashes and other menopause symptoms [3].
Yoga: This practice gained its popularity among women who are impacted by hot flashes, mood swings and insomnia as a result of menopause. There are some studies in which are said that yoga can help you to sleep better and you will be in a more stable mood during perimenopause. You can go on yoga class or practice at your home using internet tutorials because it will improve the mindfulness and it will restore the peaceful feeling to your everyday life. [4]
Wild yam: This is a botanical plant which has potential estrogenic activity. The supplement of wild yam can mimic the effects of estrogen in your body. There should be done a lot more studies in the future to see how the wild yam can help women who are in perimenopause. There are some current studies in which are said that wild yam is not effective as other remedies. You can take the wild yam in a pill form or you can buy a cream and apply it topically.
Vitamin D: It is known fact that you have increased risk of developing osteoporosis when your ovaries stop to produce estrogen. You should take Vitamin D because it can make your bones stronger but you should know that it may not improve hot flashes or vaginal dryness. Also, Vitamin D will boost your mood which can help your self – perception and stabilize your emotions. You can take this vitamin from the sun. You should stay around 30 minutes in a sun. This will help you to reduce the emotional imbalance and it will instill a sense of jubilation. [5]
Soy: You should change your diet to have more soy products because it will ease your menopause symptoms. Soy has a plant – based estrogen called isoflavones so it will help your body to adjust to the smaller amounts of estrogen which your body is now producing. Soy can help in the natural treatment of some symptoms of perimenopause, such as vaginal dryness, night sweats and hot flashes. Some products which have soy and which you can add in your diet include soy milk, tofu, edamame and soybeans. Also, you can buy soybean extract to use it as your home remedy for perimenopause.
Aromatherapy: It is known fact that aromatherapy can help you to get a relief from some symptom of perimenopause, such as stress, hormone imbalances, anxiety and hot flashes [6]. Some of the best oils which you can use for the aromatherapy are peppermint, chamomile and clary sage essential oils. You can easily find them in markets. You should apply a couple of drops of the chose oil on your forehead or on your nape and you will see improvements in your condition. If you have sensitive skin, then you may need to dilute the essential oil with coconut oil before you apply it.
Black cohosh: This is herb which is native to North America. When the roots of black cohosh are used as a dietary supplement, then they are ground. This is one of the most popular home remedies which can be used for women who are in perimenopause. There are conflicting evidences about how effective is this home remedy for perimenopause. In some studies are said that using black cohosh as home remedy for perimenopause, can help you to get a relief from its symptoms.
Flaxseed: This home remedy is naturally oily plant which is rich in healthy fats that can help to control cholesterol levels and prevent heart diseases. Also, flaxseed oil can help to regulate certain hormones which will reduce the risk of irregular menstrual bleeding [7]. You can add a tablespoon of flaxseed to your morning cereal or breakfast shake.
Supplements: There are many supplements which you can find in markets that will help you with perimenopause. Indian herb, like Ashwagandha and other herbs, like Maca Root, St. John’s Wort and clover can help to reduce your risk of premenstrual stress, ednometriosis and osteoporosis. Also, they can help to improve the cardiovascular health and emotional well – being. They will reduce the risk of fatigue and hot flashes. But you should talk with your doctor if these supplements are good for you and what is the recommended intake amount.
Ginseng: You can consume the round ginseng root as a tea or take it in a capsule form. You can easily find ginseng in the most drugstores. This home remedy has been used as a sedative in Asian countries for centuries. There are not evidences that ginseng can help in the treatment of hot flashes but it can help to improve the duration and quality of your sleep.
Eat a balanced diet: It is very important to drink at least 2 liters of water every day. You should not skip on green veggies, fish, legumes, nuts and fresh fruits. All of the mentioned foods are rich in vital nutrients which can help you to stay fit and function in a good shape. Most fruits have dietary fiber which can help to reduce the constipation that is a symptom of perimenopause. You should reduce your intake of trans fats, red meat and salt because they can worsen your symptoms. [1]
Gingko biloba: This home remedy has been used in the Chinese medicine for thousands of years because it can improve the cardiac health, mental function and blood flow. Also, this home remedy can help with the depressive symptoms that are commonly experienced during perimenopause. You can easily find gingko biloba in markets around the world.
Sleep enough: When you have symptoms of perimenopause, then it can be difficult for you to sleep at night. Many of these symptoms get worse by lack of rest. It has been shown that poor sleep can increase stress hormones, which will reduce your immunity levels and it will raise your chances of developing anxiety or depression. You should sleep at least 7 – 9 hours every night. You can try diaphragmatic breathing or mindfulness meditation to calm yourself if it is needed. [1]
Exercise: It is very important during perimenopause to keep your body fit. It is very important to manage your weight during this period because the weight gain is linked to extreme stress, muscle degeneration and bone loss. You should do cardio exercises about 30 – 40 minutes a day because this will help you to strengthen your bones and muscles but also it will alleviate your mood. [1]
References:
[1] Medical News Today. What to expect during menopause. Retrieved from www.medicalnewstoday.com/articles/155651.
[2] Hirata JD, Swiersz LM, Zell B, et al. Does dong quai have estrogenic efects in postmenopausal women? A double-blind, placebo-controlled trial. Fertility and Sterility. 1997;68(6):981-6.
[3] Kohama T, Negami M. Effect of low-dose French maritime pine bark extract on climacteric syndrome in 170 perimenopausal women a randomized, double-blind, placebo-controlled trial. The Journal of Reproductive Medicine. 2013;58(1-2):39-46.
[4] Cramer H, Lauche R, Langhorst J, Dobos G. Effectiveness of yoga for menopausal symptoms: A systematic review and meta-analysis of randomized controlled trials. Evidence-Based Complementary and Alternative Medicine. 2012;2012:863905.
[5] Riazi H, Ghazanfarpour M, Taebi M, Abdolahian S. Effect of Vitamin D on the vaginal health of menopausal women: A systematic review. Journal of Menopausal Medicine. 2019;25(3):109-116.
[6] Kazemzadeh R, Nikjou R, Rostamnegad M, Norouzi H. Effect of lavender aromatherapy on menopause hot flushing: A crossover randomized clinical trial. Journal of the Chinese Medical Association. 2016;79(9):489-92.
[7] Mirghafourvand M, Mohammad-Alizadeh S, Javadzadeh Y, Ahmadpour P. The effect of Vitexagnus and Flaxseed on the menstrual bleeding: A randomized. Journal of Zanjan University of Medical Sciences and Health Services. 2015;23(100).
