Whether you’re creeping closer to perimenopause or in the thick of it, the transition can feel overwhelming (to say the least). Especially when it comes to those confusing symptoms — considering there are more than 70 of them, says Tara K. Iyer, MD, MSCP, director of the Menopause and Midlife Clinic at Brigham and Women’s Hospital. And while different remedies work for different symptoms, Iyer says there are some natural solutions you can turn to.
What are natural ways to ease perimenopause symptoms?
If you’re dealing with…
Hot flashes or night sweats: Perimenopause’s hormone flux can impact body temperature regulation. Research shows that cognitive behavioral therapy, a healthy diet and exercise routines, and clinical hypnosis can help reduce these symptoms, says Iyer.
Weight or body composition changes: The drop in estrogen can lead to an uptick in fat tissue and a decrease in lean muscle mass, says Iyer.
To help counter that, she suggests strength training at least three or four times a week, and getting enough protein. (Hint: this calculator can tell you what “enough” means for you.)
Sleep issues: Hormonal changes can impact circadian rhythm, mood, and more — all of which can disrupt sleep. Good sleep hygiene is key here. Iyer recommends:
Sleeping in a cool (around 65 to 68 degrees) and dark environment
Limiting caffeine to the morning only
Avoiding screens and big meals leading up to bedtime
Exercising regularly — and wrapping up your workout at least three hours before bedtime
What about supplements? Can they help?
Iyer says there’s no universally recommended supplement for perimenopause. With so many possible symptoms, you need an individualized solution. Plus, there’s not much data to suggest that a specific supplement will help ease the transition or lessen symptoms, she adds.
There is one Iyer talks to her patients about regularly: Vitamin D3, which is key for bone health. “Starting in perimenopause … women begin to experience bone thinning due to the drop in systemic estrogen,” she says. So this can aid calcium absorption, and support bone and muscle health and your immune system.
Overall, talk to your provider (ideally one specialized in menopause) about whether supplements are right for you.
Ask an Expert is for informational purposes only, does not constitute medical advice, and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, mental-health professional, or other qualified health provider with any questions you may have regarding a medical condition. By submitting a question, you are agreeing to let theSkimm use it—in part or in full—and we may edit its answer for length and/or clarity.
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