Mental Health

8 Natural Remedies For Perimenopause

This post will be about natural remedies to treat perimenopause. I’m aware this is slightly off my usual list of topics here at CMooMuses. However, perimenopause can have mental health effects as well as physical ones, and in the light of the sad and shocking case of Nicola Bulley I feel it’s important to address. I am shocked, saddened and appalled at Lancashire Police’s decision to discuss struggles Nicola was facing. I’m not convinced it would’ve been appropriate for them to discuss it even if they believed it was directly related to her disappearance, and in this case, it clearly wasn’t.

I feel like this is another attack on women. So often, our pain is minimised or overlooked. Many very serious health conditions are written off as women’s problems and put on a back burner. For example period pain can be very painful and have a significant impact on a woman’s quality of life. If she tries to take time off work for it, though she runs the risk of being a subject of ridicule among the men in the office.

Post natal depression can also carry significant risk for both the mother and her newborn child. But even in 2023, many women still suffer in silence. It is unfortunate enough that these women do not get the help they deserve even if the subsequently recover. However, in a small number of cases, depression can cross the line into psychosis which could lead to the death of the mother, the child or both.

That’s why I want to talk about perimenopause and what you can do to minimise the symptoms.

What Is Perimenopause?

According to BUPA, “The perimenopause is when your hormone levels start to change, but before your periods stop for good.”

When Does Perimenopause Occur?

Most women start to experience symptoms of perimenopause between the ages for 45 and 60, but as with full menopause, it can happen earlier too. Some women experience the symptoms of perimenopause up to ten years before they reach menopause.

Hot flushes are a symptom of perimenopause

Symptoms Of Perimenopause

Physical Symptoms

Changes in the frequency and heaviness of your periods
Headaches
Dizziness
Muscle pain
Hot flushes and night sweats. Please note this may not affect your entire body. My sister finds her ears and her feet have been getting ridiculously hot but not the rest of her
Vaginal dryness
Incontinence – fun right?
Weight gain – but it’ll still be our fault, right?
Trouble sleeping

Mental Symptoms

Mood swings
Depression
Memory problems or brain fog
Lack of interest in sex

Thats a lot to deal with, isn’t it? The only medical treatment is hormone replacement therapy (HRT). However, there are side effects and doctors prefer not to prescribe them unless the symptoms are severe. The problem is, perimenopause can still have a big impact on your life even if it’s not severe. So let’s check out natural remedies. Most will not treat all the symptoms but depending on your major concerns you should be able to find something that will help.

Natural Remedies

1) Soya Products

Even if you’re not vegetarian, there are benefits to upping your intake of soy. It contains isoflavones, a plant-based oestrogen which can help you compensate for your falling levels. This may level out your symptoms for a while.

2) Ginseng

Sadly, ginseng won’t help with many of your symptoms but it is believed to have sedative properties so taking a supplement a little while before you go to bed might improve the quality of your sleep.

3) Vitamin D

Vitamin D deficiencies have been linked with depression so the majority of us should be taking this supplement throughout our adult lives. It may improve your mood if you feel depressed due to perimenopause. There is another important reason to take it, though. Lower oestrogen levels leads to a decline in bone density making broken bones more common. Vitamin D is a key component of bone health. It may also be worth taking a calcium supplement. If you prefer not to take supplements, weight training improves bones density too.

4) Black Cohosh

This is a supplement you should be able to buy at any health food store. Like soy, black cohosh contains phytoestrogen to help stabilise your levels. Many women have reported an improvement in mood swings and hot flushes.

5) Ginko Biloba

This supplement has been linked to an improvement in cognitive function, mental clarity and memory. If you have a problem with brain fog it’s worth trying this.

6) Red Clover

Studies and reviews from women state is has improved perimenopause symptoms including anxiety, depression, hot flushes and vaginal dryness.

7) Pycnogenol

Pycnogenol is pine bark extract and it contains plant-based hormones and flavonoids. Flavonoids are full of antioxidants and have a whole host of health benefits. There was a study that found taking it for four weeks significantly improved perimenopause symptoms.

8) Exercise

I hate to always recommend exercise but regular exercise releases endorphins which improves your mood and it also lowers the stress hormone cortisol which aids in more restful sleep. As a depression sufferer, I can testify that a good night’s sleep can make a positive impact to how you feel. Strength training is highly recommended as it can produce the effects above and combat the loss of bone density.

Now A Warning…

All substances can be dangerous, even natural ones. I do not recommend you start taking anything new before consulting your doctor, particularly if you are on any other type of medication. Once you get the all-clear, start on the lowest dose and build up slowly and do not go with the kitchen sink approach. That’s when you try to throw everything at the problem all at once. Start with one supplement and see how you fare. Take it for at least three months before you even consider adding anything else.