As a woman in my mid-40s, I’ve noticed a significant uptick in the number of celebrities trying to sell me solutions to perimenopausal symptoms on social media. Some of this is due to my age and marketing metrics, and some of it comes from the buzz generated by new data showing that hormone replacement therapy (HRT) can be a safe and effective way to manage perimenopausal symptoms. Honestly, I am thrilled by this new data. Women deserve as many tools as possible to help our bodies and brains function well as we age.
As these new studies emerge, I find myself using HRT in my practice more than I have in the past. However, I do not prescribe it to everyone, and I never use it as a standalone treatment.
While most women begin to experience perimenopausal symptoms in their 40’s, it can start as early as your mid 30’s.The hormone fluctuations of perimenopause can lead to a variety of symptoms such as:
- joint pain
- fatigue
- brain fog
- sleep disturbances
- mood changes
- night sweats
- vaginal dryness
- weight gain
- irregular periods
- bloating
If you are experiencing new symptoms, the first step is to get a thorough medical workup. While these are common symptoms of perimenopause, they can also be caused by illnesses, and it is important not to dismiss them.
The next step is to have a discussion with your healthcare provider about the best ways to manage your symptoms and protect your body as you age. This is an individual decision that depends on the severity of your symptoms, your risk factors (such as a history of breast or other cancers), and your personal preferences. While HRT is the right choice for some people, for others, targeted nutrition, exercise, and herbal therapies may be sufficient.
The following are some basic steps that are important for everyone, regardless of what other therapies you may be using:
- Strength training: Multiple studies have shown that appropriate strength training leads to a significant decrease in menopausal symptoms and offers protection for cardiovascular and mental health.
- Mindful eating: The hormone fluctuations of perimenopause can increase inflammation. A balanced diet rich in vegetables, fruits, lean protein, and healthy fats is an essential tool to help manage this.
- Hydration: Drinking adequate water helps keep tissues hydrated, which is crucial for overall health.
Despite my annoyance with medical advice being offered on Instagram, I am happy to see the increased awareness of perimenopause. This is a powerful time of transition, and we all deserve to feel as good as possible during it. If you are experiencing uncomfortable symptoms that you believe may be due to perimenopause, please know that you are not alone—and that there are many things you can do to feel your best.
Warmly,
Dr. Rebecca
