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From Chaos to Calm: Correcting Hormonal Imbalance During Perimenopause in Middle-Aged Women

Bolanle Aina PhD

Updated: May 30, 2023

What if I invite you on a journey of transformation, where you can unravel the mysteries of hormonal imbalance during perimenopause and obtain information that can empower middle-aged women to restore harmony and find their calm? If you've been struggling with the whirlwind of emotions, physical changes, and disrupted routines that perimenopause brings, fret not.



This article is a compass that can navigate you from chaos to calm.

In this article, we will delve into the depths of hormonal imbalance, shedding light on its causes and effects. We'll explore the myriad symptoms that disrupt your daily life, leaving you feeling overwhelmed and out of sync as you get closer to the big M: menopause, which is when the woman’s period stops for 12 months in a row. The average age of menopause in north America is 51. Most people believe that they will start feeling their first hot flash by the time they reach this age, however, various symptoms begin to show up as early as up to 10 years before menopause. This period of transition into the menopausal stage is known as perimenopause. This means some people will enter perimenopause between ages 35 to 45. If you are in this age group and have been feeling weird lately, then pay attention to the points discussed below.


Understanding Hormonal Imbalance: Causes and Effects

Hormonal imbalance during perimenopause occurs due to the natural decline in estrogen and progesterone production. Fluctuations in these hormones can lead to a range of symptoms such as sleeping problem, hot flashes, night sweats, mood swings, fatigue, irregular periods, and vaginal dryness.


Identifying the Symptoms of Hormonal Imbalance in Perimenopause

Recognizing the symptoms is crucial for understanding and addressing hormonal imbalance. Common signs include mood swings, irritability, anxiety, depression, insomnia, weight gain, low libido, and cognitive difficulties. If you find yourself having hard time getting a good night sleep, or you find yourself feeling over the edge most times, or you are finding it hard to remember where you parked your car in the parking lot, then you might be nearing the pause. Some women also experience what they describe as constant pre-menstrual symptoms. But remember during menopause, your period stops but your life does not need to stop. Many women testify how they feel calmer when they finally arrive the other side of menopause. It might seem like a rough ride, but rest assured there is light at the end of the tunnel.


The Role of Hormone Testing in Correcting Imbalance

Hormone testing involves measuring the levels of estrogen, progesterone, testosterone, and other hormones in your body. It helps identify specific imbalances and guides treatment decisions, allowing for a more targeted and personalized approach. However, most practitioners do not like to order hormone test. This is most likely the reason most women in the 40’s experience fatigue and mood swings despite normal regular laboratory testing. Hormonal imbalance may be culprit. There is no specific test to confirm perimenopause in women, but some hormonal tests can identify deficiencies that can be corrected.


Lifestyle Changes for Hormonal Balance: Diet and Exercise Tips

Certain dietary and lifestyle modifications can support hormonal balance. Incorporate a balanced diet rich in whole foods, lean proteins, healthy fats, and fiber. Aim to balance your blood sugar by avoiding extremes such as low blood sugar or glucose spikes. You can achieve this by following glucose hacks by the glucose goddess. Regular exercise, such as aerobic activities and strength training, can help regulate hormones and enhance your metabolism. When it comes to exercise, strength training and muscle building is very important. Muscles are metabolically active therefore the more muscle you have the higher your metabolism. Eating protein rich food can help increase your muscle mass.


Natural Remedies and Herbs for Correcting Hormonal Imbalance

Natural remedies and herbs can offer relief from hormonal imbalance symptoms. Examples include black cohosh, evening primrose oil, maca root, and red clover. These remedies may help alleviate hot flashes, mood swings, and sleep disturbances. Adaptogens such as ashwagandha can also help regulate mood. Drinking herbal teas such as lemon balm, chamomile and ginseng.


Exploring Hormone Replacement Therapy Options for Perimenopausal Women

Hormone replacement therapy (HRT) involves supplementing the body with hormones to restore balance. It can alleviate symptoms such as hot flashes, night sweats, and vaginal dryness. It is important to discuss the benefits, risks, and different types of HRT (estrogen-only or combination therapy) with your healthcare provider, as it is not a suitable option for everybody. Not long ago, Oprah Winfrey mentioned how HRT transformed her menopausal journey and helped her find relief to her cardiac menopausal symptoms. Thank goodness more people are talking about menopause and perimenopause.


Managing Stress to Support Hormonal Balance

Chronic stress can disrupt hormonal balance. Being constantly stressed out activates our sympathetic nervous system, which is the fight or flight response. This response is good as it makes us ready for the challenges of our day-to-day activities. But when this happens for too long, we begin to see adverse effects of the high levels of adrenaline and cortisol. Many mothers find themselves in this age group and the challenges of balancing taking care of the kids and home plus performing optimally at work may add to the layers of stress women go through. Engaging in stress management techniques like meditation, deep breathing exercises, yoga, and mindfulness can reduce cortisol levels and promote hormonal harmony. Regular self care activities go a long way. Remember self care is not selfish.




Supplements for Correcting Hormonal Imbalance During Perimenopause

Certain supplements can support hormonal balance. Examples include omega-3 fatty acids, vitamin D, magnesium, and herbal supplements like chasteberry and dong quai. Consult with your healthcare provider before starting any new supplements. Getting a good multivitamin that can support your general wellbeing. Any multivitamin for women will suffix but hey we now have a few range of multivitamins for 40+ women.


Strategies for Better Sleep and Restoring Hormonal Equilibrium

Establish a consistent sleep routine and create a relaxing sleep environment to improve sleep quality. Limit screen time before bed, practice relaxation techniques, and consider natural sleep aids like melatonin to restore hormonal equilibrium.


Seeking Professional Help: Working with Healthcare Providers for Hormonal Balance

Consulting with healthcare professionals who specialize in hormonal health is crucial. They can conduct comprehensive assessments, offer personalized guidance, and recommend suitable treatment options, including hormonal therapies or alternative approaches.


Menopausal treatment and management

Management of menopausal symptoms are similar to the those for perimenopause. It's important to note that drug treatments for menopause should be individualized, and the choice of treatment depends on various factors, including the severity of symptoms, medical history, personal preferences, and potential contraindications. Conventional treatments include HRT, vaginal estrogen, gabapentin for vasomotor symptoms, use of serotonin re-uptake inhibitors to regulate the mood and anxiety. A new drug that has been recently approved for menopause is fexolinetant by Astellas Pharma. This novel therapy is the first of its kind that helps to relief menopausal symptoms will soon be on the shelves for women to use.


Finally, Remember, hormonal balance is unique to each individual, so be patient with yourself as you explore different strategies and treatments. Embrace lifestyle changes, natural remedies, and, if appropriate for you, consider hormone replacement therapy under the guidance of a healthcare professional. Through stress management, proper sleep, and a holistic approach to your well-being, you can rewrite your perimenopause story with tranquility and vitality.


Disclaimer: all health information provided on this platform represent my opinion only and are for educational purposes only. Reading my blog is not intended to be a substitute for a visit to your local pharmacist, physician, dietitian, and other healthcare providers. Be sure to seek proper care from your nutritionist, family doctors or specialists when needed.

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