Menopause is the name given to the period in women when the ovaries gradually begin to produce less estrogen. The transition period to this stage is called perimenopause. During perimenopause, estrogen levels fluctuate considerably. These fluctuations lead to irregular, heavier periods and sometimes cramps. The changes experienced during perimenopause, a natural process, can usually be managed with medication and natural methods.
Perimenopausal Symptoms
During perimenopause, the levels of reproductive hormones released from the ovaries, namely estrogen and progesterone, begin to change. While some women experience perimenopause with no symptoms other than irregular periods, others may experience a variety of symptoms. Some of these symptoms include:
If estrogen levels are high:
- Breast tenderness
- Swelling
- Contraction
- Heavier than normal menstrual bleeding
If estrogen levels are low:
- Vaginal dryness
- Night sweats
- Headache
- Sleep disorders
- Osteoporosis, or decreased bone density.
- Feeling exhausted
Treatment Recommendations for the Perinemopausal Period
It is possible to reduce ovarian pain during perimenopause using natural methods. Commonly recommended methods include warm baths and showers, light exercises such as walking, swimming, and yoga, drinking plenty of water, breathing exercises, and gentle abdominal massage. If menstruation and symptoms are very severe, pain medication may be prescribed. In addition to these, the methods listed below will also help control or reduce perimenopausal symptoms.
- Eating a balanced and regular diet
- Maintaining weight control
- Consume foods that aid digestion. (Foods like grains, fiber-rich foods, nuts, vegetables, and fruits strengthen the digestive system and make digestion easier.)
- Reducing fat consumption, especially saturated and trans fats, eating a low-fat diet, and choosing healthy fats such as olive oil and coconut oil are key steps.
- Trying to limit the purchase of refined wheat and sugar.
- Consuming protein sources such as fish and skinless chicken instead of red meat.
- Exercise regularly
- Trying alternative treatments such as meditation, yoga, acupuncture, and hypnotherapy.
- Taking vitamin supplements such as Vitamin D, Omega-3, Vitamin E, Calcium, Fenugreek, Dehydroepiandrosterone (DHEA), Phytoestrogen, Dong Quai, Evening Primrose oil, and Ginseng (These types of supplements may be beneficial in treating pain, inflammation, and cramps.)
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