Managing the Perimenopause Transition

Help to alleviate the symptoms
Written by Marcus Smith
Carmen Bosmans
Carmen Bosmans
May 13, 2024
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Specialty Class
Endurance
Ladies Run Club
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Mainline Class
Specialty Class
Endurance
Ladies Run Club
No items found.
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Mainline Class
Specialty Class
Endurance
Ladies Run Club
No items found.
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Managing the Perimenopause Transition

Perimenopause is a transitional phase before menopause that usually occurs in a woman's late 30s to early 50s, where levels of estrogen start to decrease – which can cause a variety of physical and emotional symptoms.

Common symptoms of Perimenopause

Perimenopause is a natural process that occurs around the time a woman’s ovaries gradually stop working. Symptoms typically include:

  • Period changes
  • Hot flashes and night sweats
  • Mood changes
  • Vaginal dryness
  • Sleep problems
  • Weight changes

5 Tips to help alleviate the symptoms of Perimenopause

#1 – Stay physically active

Regular exercise can help you manage stress, reducing the risk of weight gain and bone loss. The type of exercise is also important – focus on building strength by lifting heavy weights (relative to your level), keeping the reps low and the load high. Aim for the 1 to 6 rep range.

Woman Olympic weightlifting in CrossFit gym
Regular exercise can help to alleviate some of the most common perimenopause symptoms.

If you want to get some cardio in, then prioritise short, high intensity efforts with enough rest to recover for the next one. Tabata or HIIT style workouts are great for this, for example you could this this on an exercise bike:

  • 15 seconds all-out effort with 45 seconds rest, for 8-10 rounds

#2 – Eat a healthy diet

Eating a balanced diet rich in whole grains, fruits, vegetables and low in sugar and saturated fat can help you maintain optimal health.

Timing your food around your workout is a must during perimenopause! Eat something small before you workout and within 30 min after finishing. Preferably this would be a balanced meal, however if you can't fit that in within 30 min after your workout, have a snack ready.

#3 – Get enough sleep

Try to get at least seven to eight hours of sleep every night to help manage mood swings and fatigue. A common symptom during perimenopause is disrupted sleep, so creating a sleep routine before going to bed can help you get into deeper sleep and help you to feel more rested when you wake up.


Related: Exercising during your menstrual cycle

Stay away from alcohol as this can disrupt sleep quality even more!

#4 – Manage stress

Practice relaxation techniques such as deep breathing, meditation and yoga to help reduce stress.

If you’re someone that works out 5 or 6 times per week, has a busy life and a stressful job then you may want to consider adding an extra rest day instead of pushing harder at the gym.

#5 – Consider hormone therapy

Hormone therapy can help alleviate symptoms such as hot flashes, vaginal dryness and mood swings. Find a female specialist and don't just go to a regular GP. Talk to any friends and family members who may be going through the same experience and ask for recommendations.

Final thoughts

Remember to always prioritise your health and seek professional help if you experience any severe symptoms that interfere with your daily life. If you’d like to discuss this further, drop me an email at cb@innerfight.com and we can take it from there!

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