Written by Clare Widzgowski
Perimenopause is a natural, transitional period in the body that occurs before menopause. There is no cure for perimenopause, however there are a variety of natural remedies that can help alleviate symptoms and help with hormonal balance during perimenopause. It is important to discuss with your healthcare provider before taking any herbal supplements or remedies.
Natural remedies for Perimenopause
Diet Remedies
- Phytoestrogens are natural plant compounds that mimic low amounts of estrogen in the body. Foods that contain phytoestrogens are: soybeans, tofu, garlic, celery, carrots, potatoes and sweet potatoes, rice, wheat, and fruits such as apples, pomegranates, and chaste berries.
- Vitamin D and calcium are important nutrients for bone health and reducing the risk of osteoporosis and bone fractures. Foods with high levels of vitamin D include green leafy vegetables like kale, collard greens or spinach, legumes, tofu and calcium-fortified foods like dairy products.
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MOODBELI – Mushroom Adaptogen
Herbal Remedies
- Black cohosh can be consumed in capsules, extracts, and as a dried root for tea to help relieve physical and psychological symptoms of perimenopause such as anxiety, hot flashes, night sweats and vaginal dryness. Speak with your healthcare provider before trying black cohosh.
- Dong quai, also known as “female ginseng” is a staple in traditional Chinese medicine. It may help to alleviate perimenopausal hot flashes by dilating or relaxing blood vessels. Speak with your healthcare provider before trying dong quai.
- Evening primrose oil or EPO contains high levels of gamma-linolenic acid, an essential fatty acid needed for hormone synthesis. Some studies have found EPO to reduce hot flashes among menopausal women. Speak with your healthcare provider before trying EPO.
- Ashwagandha may provide relief for insomnia and provide stress reduction. Speak with your healthcare provider before trying ashwagandha.
- Herbal teas like chamomile, peppermint and ginger may help to promote relaxation and sleep hygiene which is important for stress management, reducing stress, and lowering inflammatory hormones.
- Other herbal remedies such as probiotics, prebiotics, red clover, cranberry extract, and kava have been suggested to alleviate the symptoms of perimenopause, however more research is needed to support these claims. Speak with your healthcare provider before trying these natural remedies.
Mind-Body Practices
- Relaxing activities such as yoga, meditation, tai chi, acupuncture and deep breathing therapies can reduce stress and help in managing sleep disturbances, mood swings, irritability and brain fog in perimenopause.
- Exercise and maintaining a healthy lifestyle can help weight management and alleviate some symptoms of perimenopause.
There is no cure for perimenopause, however symptoms can be managed with natural remedies and lifestyle practices.
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