How to Manage Perimenopause

Ana-Maria

— 5 min read

This is the third article in our series on perimenopause. In previous articles, we explored what perimenopause is and why it happens. Now, we’ll focus on a critical aspect that many women seek to understand: How to manage perimenopause.

Perimenopause is a complex transition marked by fluctuating hormones that can cause a wide range of symptoms such as hot flashes, mood swings, and sleep disturbances. Fortunately, there are several evidence-based strategies to help manage these symptoms. These approaches range from medical treatments to lifestyle changes and natural supplements. In this article, we will explore the options available for effectively managing perimenopausal symptoms.

1. Hormone Replacement Therapy (HRT)

Hormone replacement therapy (HRT) is one of the most effective treatments for managing the symptoms of perimenopause, particularly for women experiencing moderate to severe symptoms like hot flashes and night sweats. HRT involves supplementing the body with estrogen or a combination of estrogen and progesterone to balance hormone levels and alleviate symptoms.

Types of HRT:
  • Estrogen Therapy (ET): Usually prescribed for women who have had a hysterectomy.
  • Estrogen-Progestogen Therapy (EPT): Recommended for women with an intact uterus to prevent endometrial hyperplasia and reduce cancer risks.

While HRT has been shown to reduce symptoms significantly, it is important to note that long-term use of HRT can carry risks, such as an increased chance of breast cancer, stroke, and cardiovascular issues. Therefore, it is generally recommended to use the lowest effective dose for the shortest duration necessary.

As a woman at the start of my perimenopause journey, I've looked into HRT, and decided to postpone it as much as I can to see if can manage my symptoms with the use of alternative medicine. This decision is based only on the fact that, mentally, I am not ready to accept this new stage in my life, and I would like to try and regulate my hormones without the addition of hormonal therapy.

2. Inofolic Alpha Plus: A New Option for Perimenopause Management

Inofolic Alpha Plus is a supplement containing a combination of myo-inositol, alpha-lipoic acid, and folic acid. This blend has been increasingly recognized for its potential benefits in managing perimenopausal symptoms, especially for women struggling with hormonal imbalances and insulin sensitivity issues, which often worsen during perimenopause.

  • Myo-Inositol: Known for its role in insulin regulation, myo-inositol can help improve metabolic function, particularly in women with insulin resistance, which can be exacerbated by perimenopausal hormonal fluctuations.
  • Alpha-Lipoic Acid: A powerful antioxidant, alpha-lipoic acid helps reduce inflammation and may improve energy levels and nerve function, reducing fatigue and improving overall well-being.
  • Folic Acid: Important for DNA synthesis and repair, folic acid also supports heart health, which is crucial as estrogen levels decline during perimenopause.

Inofolic Alpha Plus has been found to support hormonal balance, improve metabolic health, and reduce oxidative stress, all of which can help alleviate common symptoms like fatigue, irritability, and mood swings.

My experience with Inofolic Alpha Plus has been very positive. I have been taking it for 6 months and the results have been extraordinary. My period has reduced from 44 days to 28 days, my irritability has decreased, and my energy levels have increased.

3. Herbal Supplements for Symptom Relief

Many women prefer to manage perimenopausal symptoms with herbal supplements. Certain herbs have shown promise in alleviating symptoms like hot flashes, mood swings, and fatigue, though more research is often needed to confirm their efficacy. Here are some well-known herbal options:

Maca (Lepidium meyenii)

Maca root, native to the Peruvian Andes, is known for its ability to support hormonal balance and improve energy, mood, and libido. Maca has adaptogenic properties, meaning it helps the body adapt to stress, which can exacerbate perimenopausal symptoms. Studies suggest that maca can reduce the frequency of hot flashes and improve mood.

Schisandra (Schisandra chinensis)

Schisandra, a traditional Chinese medicinal herb, is known for its adaptogenic and antioxidant properties. It is often used to help manage symptoms like fatigue, irritability, and hot flashes. Schisandra can help support the liver, reduce stress, and improve sleep quality, which are all beneficial during perimenopause.

Black Cohosh (Cimicifuga racemosa)

One of the most well-known herbal supplements for managing perimenopausal symptoms, black cohosh is often used to reduce hot flashes and night sweats. It is believed to have estrogen-like effects that can help balance hormone levels.

Evening Primrose Oil

Evening primrose oil is rich in gamma-linolenic acid (GLA), an omega-6 fatty acid that has anti-inflammatory properties. It may help alleviate symptoms like breast tenderness and mood swings, though research results are mixed regarding its overall effectiveness for perimenopausal symptoms.

4. Lifestyle Changes

In addition to supplements and medications, lifestyle changes can play a crucial role in managing perimenopause symptoms. Here are some key strategies:

Exercise

Regular physical activity is one of the most effective non-pharmaceutical ways to reduce perimenopausal symptoms like mood swings, weight gain, and sleep disturbances. Exercise also helps maintain bone density and cardiovascular health, both of which are affected by declining estrogen levels.

Diet

A nutrient-rich diet can help manage weight gain, stabilize mood, and support overall health during perimenopause. Foods rich in phytoestrogens, such as soy, flaxseeds, and lentils, may mimic estrogen in the body and help alleviate symptoms like hot flashes. Additionally, a diet high in fruits, vegetables, and omega-3 fatty acids can improve heart and bone health.

Stress Management

Mind-body practices such as yoga, meditation, and deep breathing can reduce stress and improve sleep, two factors that are closely tied to the severity of perimenopausal symptoms. These practices help regulate the body's stress response, which can decrease the frequency and intensity of hot flashes and mood disturbances.

Conclusion

Managing perimenopause requires a multifaceted approach, combining medical treatments, lifestyle adjustments, and natural remedies. Whether through hormone replacement therapy, supplements like Inofolic Alpha Plus, or herbal options like maca and Schisandra, women can find effective ways to manage their symptoms. Ultimately, the best approach depends on the severity of the symptoms, personal preferences, and overall health. It is always recommended to consult with a healthcare professional to find the most suitable management strategy.

In our next article, we’ll discuss how perimenopause can impact long-term health and what steps women can take to stay healthy during this life transition and beyond.

  • Reference: Manson, J. E., Chlebowski, R. T., Stefanick, M. L., et al. (2013). "Menopausal Hormone Therapy and Health Outcomes During the Intervention and Extended Poststopping Phases of the Women’s Health Initiative Randomized Trials." JAMA, 310(13), 1353-1368. DOI: 10.1001/jama.2013.278040
  • Reference: Nordio, M., & Proietti, E. (2012). "The effect of Myo-inositol and D-chiro-inositol on ovarian function and metabolic factors in women with PCOS." European Review for Medical and Pharmacological Sciences, 16(5), 575-581. DOI: 10.26355/eurrev_201603_11436
  • Reference: Brooks, N. A., Wilcox, G., Walker, K. Z., et al. (2008). "Effects of maca (Lepidium meyenii) on sexual desire and its absent relationship with serum testosterone levels in postmenopausal women." Menopause, 15(6), 1157-1162. DOI: 10.1097/gme.0b013e3181706fa8
  • Reference: Panossian, A., Wikman, G., & Sarris, J. (2010). "Schisandra and stress: A review of pharmacology and clinical evidence." Phytomedicine, 17(6), 481-493. DOI: 10.1016/j.phymed.2010.01.013
  • Reference: Leach, M. J., & Moore, V. (2012). "Black cohosh (Cimicifuga spp.) for menopausal symptoms." Cochrane Database of Systematic Reviews, (9), CD007244. DOI: 10.1002/14651858.CD007244.pub2
  • Reference: Chenoy, R., Hussain, S., Tayob, Y., et al. (1994). "Effect of oral gamolenic acid from evening primrose oil on menopausal flushing." BMJ, 308(6927), 501-503. DOI: 10.1136/bmj.308.6927.501
  • Reference: Daley, A., Stokes-Lampard, H., & MacArthur, C. (2011). "Exercise for Vasomotor Menopausal Symptoms." Cochrane Database of Systematic Reviews, (5), CD006108. DOI: 10.1002/14651858.CD006108.pub3
  • Reference: Lethaby, A., Marjoribanks, J., Kronenberg, F., et al. (2013). "Phytoestrogens for Menopausal Vasomotor Symptoms." Cochrane Database of Systematic Reviews, (12), CD001395. DOI: 10.1002/14651858.CD001395.pub3
  • Reference: Cramer, H., Lauche, R., Langhorst, J., & Dobos, G. (2012). "Yoga for menopausal symptoms: A systematic review and meta-analysis." Menopause, 19(7), 793-803. DOI: 10.1097/gme.0b013e318241f39a

Read more