First signs of perimenopause

YOU MAY be having perimenopause if you experience irregular periods, hot flashes, night sweats, sleep problems, mood swings, brain fog, vaginal dryness, and weight gain, but the only way to confirm it is to consult a doctor.

According to Orlando Thomas, medical doctor and functional medicine practitioner at Thomas Medical and Shockwave Centre in Old Harbour, St Catherine, a doctor can diagnose perimenopause based on your symptoms, medical history, age, a physical examination, and sometimes blood tests to measure hormone levels.

“Are you having irritability, brain fog, poor libido? If you feel tired all the time, even though you have slept or maybe your brain is just slowing down or you are having memory problems. Maybe you are feeling as if your body is coming apart or feeling like you are completely losing your mind. Do not worry, maybe you are just going through the period called perimenopause,” Dr Thomas said.

He said if you suspect that you are going through perimenopause symptoms, you can confirm by doing blood tests including checking your FSH (follicle-stimulating hormone) levels. “High FSHs can also signify approaching or completed menopause. It can mean your brain is having difficulties communicating with your ovaries,” he said.

You may also want to check your oestrogen levels. “If this is low it can indicate that your ovaries are shutting down,” he said.

CHECK OTHER HORMONES

Other tests that can be administered include checking your thyroid hormones because if these are abnormal, they may give symptoms similar to that of peri-menopause and this can sometimes be confusing. “In addition, you might want to check other hormones including testosterones, cortisol, and progesterone to rule out other causes of hormonal imbalance,” Dr Thomas said.

He recommends making lifestyle changes to improve your perimenopause symptoms. These include exercise, changing your diet and ensuring that you get enough sleep.

“Exercise will help to boost the blood flow to your brain, thus reducing your neurological symptoms. Exercise also strengthens your bones and your heart, two of the areas of your body that suffer immensely as you transition from your menstrual years to your menopausal years,” he said.

You can improve your diet by eating foods that contain a high level of phytoestrogens. Phytoestrogens are plant-based compounds that can mimic the effects of estrogen in the body by binding to estrogen receptors, though with less potency. Found in foods like soy products, flaxseeds, legumes, fruits, and vegetables, they may offer health benefits such as reducing menopausal symptoms or decreasing certain disease risks.

Sleep is extremely important during perimenopause as hormonal changes and perimenopausal symptoms can significantly disrupt sleep quality, leading to health risks and affecting mood and cognition.

Poor sleep is a common symptom, with many women experiencing insomnia and increased risk of sleep apnea. Addressing sleep issues is vital, and management often involves hormone therapy, supplements like magnesium, lifestyle changes, and establishing a good sleep routine to improve overall well-being.

BETTER SLEEP

“Go to bed in a cool environment or take a cool shower right before bed to cool your body temperature down. In fact, warm water on your skin opens up your pores, pulls blood from your core to the surface, thus cooling your core. For better sleep, your core needs to go down in temperature by at least two degrees,” Dr Thomas said.

Dr Thomas said you should also look at your relaxation and stress management habits, punctuating your stressful life with music, deep breathing, relaxation, meditation, prayer and even some good aromatherapy.

He encourages women who are experiencing menopausal symptoms to think positive and take the necessary steps to live a fulfilling life after menopause. “Menopause is not the end; it is actually the beginning of brand-new phase of your life. Think of the things that you could not do before that you can now do. Think of the things that you can do now that you have always wanted to do,” Dr Thomas said.

“It is not a disease, it is a transition period, embrace it with the positivity that it deserves,” he concluded.

keisha.hill@gleanerjm.com