Perimenopause and Tips to Help You Cope

Perimenopause is the phase of a woman's life leading up to menopause. During this phase, the ovaries release eggs less regularly and begin to produce less estrogen and other hormones. Consequently, women may begin to have irregular menstrual cycles and experience symptoms that usually mark the onset of "the change." In this article, we'll discuss perimenopause and how to cope with the changes that are happening in your life.

Menopause actually occurs when a woman permanently stops having menstrual periods. Perimenopause is the transitional period of time before menstruation completely stops, and generally starts between one and six years before menopause. Some experts believe that it can actually start up to 10 years before menopause. Women typically experience mood changes, changes in sexual desire, difficulty in concentrating, headaches, night sweats, hot flashes, vaginal dryness, sleep disturbances, joint and muscle aches, extreme sweating, frequent urination and symptoms that are similar to premenstrual syndrome.

Lifestyle counseling is important for all perimenopausal women, because good health habits can reduce the incidence of chronic health problems later in life. A healthy lifestyle should include good nutrition, exercise, and abstaining from smoking and drinking to excess.

A healthy diet, low in fat and high in grains, fruits, and vegetables can benefit women going through pre-menopause and menopause because it reduces their risk of hypertension, osteoporosis and weight gain. Adequate calcium intake is especially important to maintain bone density as estrogen levels decline. Women should get calcium from dietary sources, such as low-fat or non-fat dairy products, greens, broccoli, canned sardines and salmon, fortified orange juice and cereal.

In addition to eating a healthy, calcium rich diet, women going through perimenopause and menopause should step up their level of physical activity. Regular aerobic exercise helps to decrease hot flashes, depression, insomnia and weight gain. Aerobic exercises offer additional benefits, such as reducing the risk of coronary artery disease, while weight-bearing exercises like weight lifting and jogging builds bone density. Peri menopausal women should be encouraged to perform moderate aerobic and weight-bearing exercise at least three times per week.

The years leading up to menopause don't have to a roller coaster ride of physical and emotional ups and downs. If you are experiencing symptoms like fatigue, an irregular menstrual cycle and depression, then consult your doctor for treatment options that are available to you. Even if you have a hectic schedule, women experiencing perimenopause and menopause have to make a commitment to taking care of their health in order to combat the drop in estrogen. Even minor lifestyle changes can significantly improve your overall feeling of wellness.

Helpful Herbs for Menopause Relief

Herbs are nature's gifts to mankind. Unlike synthetic drugs, herbs can help to rebalance your body without side affects.

If you are looking for natural relief of your menopause symptoms, the following herbs have been used by women since ancient times. Use them with wisdom (more is not necessarily better), and you will gain its healthy benefits.

Black Cohosh (Cimicifuga racemosa): Contains phytoestrogens, which are chemicals found in plants that are similar to the female sex hormone oestrogen; the ovaries stop producing this hormone during menopause which may result in menstrual irregularities.

Black Cohosh herb has been found to be affective for hot flashes, vaginal dryness, osteoporosis and even arthritis; due to its antispasmodic properties it may help relieve menstrual cramps by raising the blood flow to the uterus .

Studies have found that black cohosh is safe, but its not encouraged for women who have breast cancer or for pregnant women, as it may stimulate contractions and lead to premature labor. Women with heavy flooding should not use black cohosh.

Chasteberry (Vitex agnus-castus): a hormonal regulator is an ancient herbal remedy that was originally used to reduce female sexual desire.

Vitex helps to normalize the hormones in a woman, specifically the estrogen and progesterone ratio, which in turns relieves PMS and menopausal symptoms such as hot flashes and irregular periods.

Caution: Side effects are very rare. Consult with your healthcare provider if taking dopamine receptor agonists and dopamine blocking agents such as dopamine metoclopramide. The potential interactions are theoretical, has not been documented.

False Unicorn (Chamaelirium luteum) :The root has steroidal saponins which has medicinal effects, and makes it a effective uterine tonic that stimulates ovarian hormones and is useful during the early stages of menopause. It has the ability to balance hormones which helps with menopausal symptoms. It helps with painful menstruation, irregular cycles and low sex drive. Even treats venereal disease if used as a douche to help heal the infection.

Caution: No known research has been conducted with this herb. As always, check with your health provider if taking medication.

Gingko Biloba (Ginkgoaceae): The Ginkgo tree has been around for over 200 million years and is one of the oldest living tree species on earth; individual trees live up to 1,000 years.

Clinical studies have shown its effectiveness in improving circulation and blood flow to the brain, and is used in the treatment of Alzheimer's. It also has been shown to be effective for tinnitus (ringing of the ear).

Caution: If taking warfarin, antiplatelet agents or aspirin, it can increase risk for bleeding. Other than this, the herb is well tolerated.

Lady's Mantle(Alchemilla vulgaris ): Is commonly used to reduce heavy bleeding associated with periods and helps with the symptoms of menopause. It has anti-inflammatory properties; it's great as a digestive aid, a soothing douche, and for diarrhea due to its astringent properties. In ancient times and in Arab countries, women consider this herb a beauty tonic.

Caution: No known research has been conducted with this herb. As always, check with your health provider if taking medication.

Red Clover (Trifolium pratense): As women enter menopause there is a risk for developing osteoporosis (bone loss). Several studies indicate that the extract of red clover isoflavones may be helpful in slowing bone loss and increasing mineral density; also useful for reducing hot flashes. This versatile herb is also suggested for chronic skin problems such as adult eczema and psoriasis. Has also been used in the treatment of cancer and tumors.

Caution: No known research has been conducted with this herb. As always, check with your health provider if taking medication.

Valerian (Valeriana officinalis): A soothing herb that grows in North America, Asia, and Europe.

Has been traditionally used centuries for sleep disorders, panic attacks and anxiety. Also used to relieve muscle cramps associated with stress, PMS and menstrual cramps.

Caution: Do not exceed recommended dosage. Extremely high dosages may cause a weakening of the heartbeat and paralysis.

Best Anxiety Natural Remedies For Menopause

There are several reasons why some women have panic attacks, which are also know as anxiety attacks. One of the reasons is a temporary imbalance due to the hormones that are affected by menopause. Mainly these are estrogen and progesterone, but sometimes also testosterone which affects the sex drive of women (commonly known as a male hormone but also present in women). Once any of these hormones is out of balance, the symptoms of menopause can start quite quickly.

Other symptoms include hot flashes, night sweats, insomnia, and headaches as well, but the anxiety for some women is their worst nightmare. It can come at the most inappropriate times as well, such as while doing the shopping and suddenly the overwhelming feeling of being out of control can overtake you. With some women there is also dizziness, but not always. What causes this sudden anxiety?

In perimenopause, or the beginning of menopause symptoms, the hormone estrogen can be dominant as the progesterone starts to decline. This adds to the anxiety response as normally the progesterone hormone starts to phase in during the second half of a woman's cycle, but with perimenopause this doesn't happen (especially when a period is missed) and the calming effect of the progesterone is never received. With the dominant estrogen, stress levels keep to a higher level and many times the stress of daily life adds to this effect. This can build up over time as well, and the anxiety attacks are the body's normal response to this stressful time.

Another source of anxiety is the adrenal glands, especially when they start to malfunction due to hormone imbalance. The adrenals glands are small glands that are situated near the top of the kidneys, and secrete the chemicals cortisol and epinephrine. These are commonly referred to as stress hormones, and when the adrenal glands aren't functioning properly they can go into overdrive causing severe anxiety.

The best way to try and keep these symptoms in check is to first of all take care of your self, avoid caffeine and too much sugar in the diet, also avoid fatty or acidic foods and eat more soy instead. Getting at least 30 minutes of exercise three times or more per week can have great benefits too, as this reduces stress and increases the "feel good" chemicals such as dopamine in the brain. Also planning ahead when you know you will be in a stressful situation is helpful; you can mentally prepare yourself and thus minimize your stress levels ahead of time! Meditation, aromatherapy, and massage are all very good ways to reduce stress and anxiety as well. Find a good herbal remedy such as black cohosh, ginger root, or some good chamomile tea and you may find your anxiety levels back to normal in no time.

Menopause and Insomnia - Progesterone May Soothe Restless Sleep by Increasing Calm Brain Nutrients

Insomnia is one of the most frequent complaints of women in the premenopause and menopause years. From trouble falling asleep, to frequent awakenings, to waking up in the middle of the night and not being able to get back to sleep. Doctors specializing in women's health are more and more attributing these menopause symptoms to the sharply declining output of progesterone and estrogen by the ovaries as women age. Uzzi Reiss, M.D., author of Natural Hormone Balance for Women, says: "You can often use ...progesterone to give you a restful night's sleep. I estimate that three-quarters of women could probably resolve a hormonal-related sleeping problem with this simple approach."

Dr. Reiss goes on to say: "Research in Germany has shown that progesterone...has a potent effect on brain chemistry. Specifically, it enhances the activity of GABA, a major neuro-chemical that calms the nervous system. Researchers have found that progesterone produces a sleep brain wave pattern similar to that from tranquilizers."

One key study on this is titled: "Progesterone Reduces Wakefulness in Sleep EEG." (EEG is an electroencephalogram, which is a technique for studying the electrical current within the brain). The research was done in Munich Germany with the aim of testing whether replacement therapy with progesterone improves sleep after menopause. Ten healthy postmenopausal women were assessed at the beginning and the end of the study with sleep EEG recordings. Progesterone was shown to reduce wakefulness and improve sleep.

John R. Lee, M.D. discusses the benefits of progesterone for better sleep in his book "What Your Doctor May Not Tell You About Menopause". He says: "Many of my patients have volunteered that the first benefit they perceived from using natural progesterone was an improved sleep pattern. After years of unsettled sleep they now look forward to retiring each night because they know they will enjoy sound sleep and awake refreshed in the morning. This is one of the reasons I tend to recommend that progesterone cream be applied at bedtime."

Women should look for a natural progesterone cream that contains no artificial chemicals, colors, preservatives, fragrances, or mineral oil. Dr. John Lee says: "Even when a cream contains progesterone, it will not be effective if it is not suspended in the proper medium. Products containing mineral oil will prevent the progesterone from being absorbed into the skin. Other products haven't properly stabilized the progesterone, so it deteriorates over time with exposure to oxygen."

Natural, body-identical progesterone cream carries none of the side-effects of drug-based hormones. If a women uses too much, the only side-effect which may occur is too much drowsiness or tiredness during the day. The right kind of natural progesterone cream just might be able to soothe those restless, sleepless nights into calm, peaceful slumber.

References:

1. Book: "Natural Hormone Balance for Women" by Uzzi Reiss, M.D./O.B. GYN.

2. Study: "Progesterone Reduces Wakefulness in Sleep EEG and Has no Effect on Cognition in Healthy Postmenopausal Women", Munich, Bavaria, Germany, July 2004.

3. Book: "What Your Doctor May Not Tell You About Menopause -- The Breakthrough Book on Natural Progesterone" by John R. Lee, M.D. and Virginia Hopkins.

Are You Going Crazy? Maybe It's Just Menopause

Are you irritable, moody, having trouble sleeping? Maybe you are convinced that your family has a conspiracy against you, turning up the thermostat every time you are in the other room. Is the notion that hot flashes are controlling your very life a real concern? Well, you just may be going through menopause. Let's take a closer look at the common symptoms, and maybe how to fix them.

When the mood swings and irritability start to kick in, many women honestly think that they are going crazy. But seeing a psychiatrist won't help these symptoms, I assure you! The problem is in the hormones, specifically estrogen. When Estradiol levels start to drop (Estradiol is the active form of estrogen) this can really reek havoc on a woman's mental start, due to the interaction of this chemical with serotonin. Serotonin is a natural chemical that is produced in both men and women of all ages, and is the "happy" neurotransmitter in the brain which helps to elevate our moods. However, in menopausal women this chemical gets a little sidetracked. When that happens a woman can not only have some pretty off-the-wall mood swings, but also begin to lose sleep. With these two things combined, it's no wonder many women feel like they are going cuckoo.

Now add the hot flashes that are so common in menopause, and you really have a recipe for irritability. Hot flashes can occur at almost any time during the day or night, and are caused primarily (once again) by the drop in estrogen levels. When a sudden drop in estrogen levels occurs, the body will release a chemical called Norepinephrine which is really adrenaline. This will increase the body temperature very quickly, causing the hot flashes, a rise in blood pressure, and sometimes a racing heart that may send some women running for the ER. Of course not all women experience this in such a dramatic fashion, some never have to go through extreme symptoms such as this. But if you are not one of these lucky few, they can be very inconvenient indeed.

How about the lack of sleep? Another wonderful side effect that causes menopausal women to go around the bend is the lack of sleep, caused mostly by the hot flashes! Yes, one symptom leads to another which exacerbates them all, and pretty soon you are looking for a way to stop this crazy train and get off. There are some ways to help ease the symptoms of menopause, some natural and some prescribed by your doctor.

Most commonly prescribed in the past to women going through menopause is HRT - hormone replacement therapy. There are different kinds of HRT, combination (both estrogen and progesterone) which is mainly for women who still have their uterus intact and are healthy in general. For women who have had a hysterectomy, the prescribed therapy is usually estrogen only, since these women are not in danger of endometrial cancer.

If you are somewhat afraid of all the talk about cancer in cases where HRT has been used, there are of course herbal remedies which can be taken. Herbs such as Black Cohosh have been said to help ease the symptoms of menopause, as well as damiana, dandelion root, motherwort, Asian ginseng, licorice root, lavender, kava, red clover, and ginkgo. Some of these herbs have been used for centuries not only in this country but also in China and other Asian cultures.

Average Age of Menopause

Traditionally, the average age of menopause was 60. Women would enter perimenopause in their 50s and finally menopause (defined as having had 12 consecutive months without menstruation) at around the age of 60, give or take a few years.

In recent years, however, the average age of menopause has been getting younger and younger. Now it is quite normal for women to enter perimenopause in their 40s and menopause in their 50s. While this did cause alarm in the beginning, what has become more alarming is that women as early as 35 can enter perimenopause, which according to the trend can have women menopausing earlier. Also, it seems that the younger perimenopause hits, the longer it lasts, which is terrible for women.

Doctors have been noticing these trends, and have been wondering why the average age of menopause seems to become younger through the generations. So why is the average age of menopause shifting? At present, doctors presume it has to do with the increasingly stressful lifestyle women lead, as well as the sudden influx of unhealthy foods available to women. Unhealthy habits such as alcohol and excessive caffeine may also be triggering women's bodies to believe that they are "older" than they really are. This is worrisome because the shift in ages poses certain health implications for women, and these implications can be serious.

First, earlier onset of perimenopause means earlier hormonal imbalances in a woman's body. This can complicate a woman's reproductive system, and can be one of the reasons why an increasing number of women are getting hysterectomies. It also increases the chances of having unexpected pregnancies or pregnancies in which the children have higher chances of having pre-natal problems.

Second, the imbalance caused by perimenopause hormones can be very disrupting in a woman's life, especially when they are still in their 30s, and are expected to be very active at work and in the home. Some women connect the stress of their lives and the symptoms of perimenopause to the increasing numbers of women who are diagnosed with psychological problems like depression or bi-polar disorder. While it is very possible that going through some of the hormonal changes of perimenopause and having it be so disrupting can exacerbate psychological symptoms, there are no clear connections between the two, though the correlation is something worth taking note of.

The problems mentioned above are just two of the more serious health problems that can arise from the average age of menopause becoming younger. If the current lifestyle trend is what is causing this alarming shift in the average age of menopause, then women are asked to lead healthier lives starting in their younger years so as to lengthen their reproductive life, as well as to shorten the length of perimenopause.

There are other health problems that can pose complications, and women who perimenopause early should take the time to read about what they are up against so that they may better prepare themselves for the challenges ahead. There is a lot of literature on perimenopause, such as Pam Andrews' 'Perimenopause: Have it, Live it, Love it' which can really help you figure out how to cope with the situation.

The Best Over the Counter Menopause Supplements

Dealing with menopause can be very frustrating. It is not an easy situation for most women to reach the menopausal age. From the start of puberty of a female, her ovarian function is already working. For years and decades, it will continue its cycle and will reach its end during menopause. It is the time when menstruation will stop. This is very normal and happens to every woman during their old age. It starts around their 50 years of age.

Some women deal with menopause naturally without any related signs of symptoms. But in most cases, they feel a drastic change both in their body and personality. In most cases, they will feel irritated, start having depression, anxiety, hot flushes, cold sweats and many other symptoms. Of course, no one wants to suffer from any of those symptoms. The good news is that there are supplements that we can take that will help ease the signs of menopause.

Here are the best over the counter menopause supplements:

Natrol Menopause Formula - this is one of the best over the counter menopause supplements. This formula has a high amount of calcium, and is hormone free. It also has effective natural ingredients like soy and black cohosh which is known to reduce menopause symptoms. You can easily purchase this from drug stores or even online. Three times a day of Natrol is all you need to ease out menopausal symptoms.

Promensil - this supplement is known to be a very efficient for women to help maintain their healthy disposition. Menopausal symptoms are actually just psychological and emotional problems due to the drastic change in their hormonal state. The Promensil eases these conditions so that women can still enjoy their life even though they are aging.

Black Cohosh - experts say that the root of the black cohosh helps in the reduction of hot flashes that is related with menopause. It plays a very positive role in treating the hormonal imbalance.

Flaxseed - supplements that contain flaxseed is said to help ease the mild menopausal symptoms like night sweats.

Calcium - bone problems are very common when women reach their paused ovarian cycle. That is why a high amount of calcium supplement is needed in order to maintain the strength of the bones. 50 to 1000 ml of calcium a day will do the in preventing bone problems.

Vitamin D - we actually get this from the sun although there are still foods and supplements that contains high amount of vitamin D. We need this vitamin in order to help maintain the strength of the bones just like the calcium.

Those are the best over the counter menopause supplements, and we can get them at any drug stores. Just make sure that their ingredients contain what is mentioned above because they are very good for treating menopause symptoms.