If you’re a women over the age of about 35 you’ve probably been spammed on socials lately with all sorts of perimenopause propaganda. It’s everywhere right!? But what is it and why has it suddenly taken the spotlight?
What is perimenopause?
Perimenopause is defined as the two to ten years prior to the final menstrual bleed (menopause). Essentially menopause is a blip on the timeline when the menstrual cycle stops altogether, whereas perimenopause is a longer period of time often associated with the temporary symptoms such as hot flushes, insomnia, heavy periods and shorter cycles. I think the confusion comes about because what was previously often referred to as ‘menopause’ was actually more correctly ‘perimenopause’.
Interestingly, perimenopause and menopause are often grouped together, but they aren’t the same thing. During perimenopause, the female sex hormones, in particular estrogen, fluctuates and its these fluctuations that often bring with them the unwanted symptoms associated with perimenopause. Once we reach menopause, estrogen is low and stays low.
While estrogen is fluctuating during perimenopause progesterone is slowly tapering off. Progesterone is associated with counteracting estrogen, it helps to buffer and lighten the symptoms associated with estrogen excess (PMS style symptoms such as heavy, painful bleeds, sore breasts, bloating etc). Progesterone is also an important hormone for the nervous system, reducing inflammation and promoting neuroprotection so as it declines during perimenopause, our mental health can also suffer.
What are the symptoms you may experience during perimenopause?
So, what are some of the changes you might expect during perimenopause when your estrogen is fluctuating and your progesterone is slowly declining? Oh you no, all the fun stuff:
- Heavier bleeds or a longer flow
- Shorter cycles (less than 25 days)
- Difficulty losing weight or weight gain despite no changes to diet or exercise
- Premenstrual mood changes, anxiety and depression
- Sweating and hot flushes particularly at night
- Poor sleep
- Sore and lumpy breasts
- Joint pain
Talk about a rough time! Interestingly though, most women will notice only a few mild symptoms during perimenopause with about one fifth of women experiencing bad symptoms that greatly impact their wellbeing. However, wherever you are on the spectrum of symptoms, herbs can be a great help to support progesterone, help to metabolise and eliminate estrogen, reduce inflammation and to support mental health and wellbeing.
Which herbs can help with perimenopause and why?
The important thing to note here is that everyone experiences perimenopause differently and so what works for your friend, might not necessarily work for you. I see a lot of advice on herbs and supplements being thrown around on social media, but I think this is a particularly important time to seek out advice and work with someone who can create an individualised treatment plan using herbs in the correct way with the correct dosage.
What herbs are right for you will be dependent on your symptoms and the underlying pathophysiology and of course, your health goals. Here are a few herbs however, that can be useful to consider during this time:
Dandelion root
Dandelion root is a tonic to the liver and supporting the liver during perimenopause is crucial. This is because the metabolism of estrogens mainly occurs in the liver. Therefore, stimulating the liver and gall bladder to release bile will aid in the removal of estrogen from the body (and remember, estrogen is mostly responsible for perimenopausal symptoms). Keeping the bowels moving is also important for elimination and as a bitter herb, Dandelion root will assist with this.
Chaste tree
Chaste tree is a commonly used herb for PMS symptoms and thus it is a useful herb in perimenopause where PMS symtpoms can really become heightened. It works by enhancing ovulation and boosting progesterone, which helps to buffer the fluctuations in estrogen. It also has a lovely calming effect on the nervous system.
Ashwagandha
Ashwagandha is an important herb for perimenopause because of its ability to stabilise the stress response. It is valuable herb for the nervous system, assisting with promoting restful sleep, reducing anxiety and buffering a wired and jumpy nervous response.
Red Clover
Red clover is rich is isoflavones which act as phytoestrogens in the body. You may have heard about isoflavones before as they are also the compounds found in soy. These types of compounds are called phytoestrogens because the interact with estrogen receptors and essentially block our bodies own estrogen stopping it from exerting its effect. Red clover is therefore a valuable herb for hormonal states associated with high estrogen such as heavy periods and tender breasts.
Sage
Sage is an astringent (drying) herb that can be really useful for women suffering with excessive sweating and hot flushes during perimenopause. It also has the added benefit of enhancing cognition and reducing inflammation and can also help to relieve tension headaches.
As you can see, there is a lot that herbal medicine has to offer women during this time! If you’d like some help navigating perimenopausal symptoms, please reach out. You don’t have to suffer in silence and there are natural ways to help 😊
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