By: Kattie Muniz

Perimenopause marks a significant transitional phase in a woman’s life, yet it is often misunderstood or overlooked. Beginning in a woman’s late 30s to early 40s, perimenopause heralds the onset of hormonal fluctuations that pave the way to menopause. 

Dr. Bobban Subhadra, co-founder and president of Biom Pharmaceutical, emphasizes its importance. “Perimenopause is a pivotal time when understanding and proactive management can greatly impact a woman’s health and well-being,” he says.

During this stage, estrogen levels fluctuate, leading to a cascade of physical and emotional changes that manifest in symptoms ranging from irregular periods and hot flashes to mood swings and weight fluctuations. Understanding these changes is crucial, as they not only affect day-to-day life but also long-term health outcomes, such as bone density and cardiovascular health. 

By empowering women with knowledge and practical advice, we can better support them through this natural yet transformative phase of life.

Perimenopause Weight Gain

Perimenopause brings about hormonal shifts that can lead to weight gain, particularly around the abdomen. “During perimenopause, the decline in estrogen levels plays a significant role in weight gain,” Dr. Subhadra explains. “This hormonal change slows the metabolism and promotes fat storage, especially in the abdominal area. Additionally, fluctuations in hormone levels can disrupt appetite regulation, leading to increased cravings and overeating behaviors.” 

Beyond hormonal influences, lifestyle factors also contribute to weight gain during this phase. “Factors such as reduced physical activity, poor dietary choices, and genetic predispositions can exacerbate weight gain during perimenopause,” Dr. Subhadra states.

Dr. Subhadra recommends a holistic approach to effectively managing weight during perimenopause. “Regular exercise to maintain muscle mass and boost metabolism is crucial,” he emphasizes. A balanced diet rich in fruits, vegetables, lean proteins, and whole grains supports overall health and helps mitigate weight gain. At the same time, mindful eating practices can aid in controlling portions and fostering healthier eating habits.

Perimenopause Diet

Maintaining a healthy and balanced diet is crucial during perimenopause to support overall well-being and manage hormonal changes. “Nutrition plays a key role in navigating perimenopause,” Dr. Subhadra states. “A well-rounded diet can help alleviate symptoms and support hormonal balance.”

Focusing on nutrient-dense foods is essential during perimenopause. “Include plenty of fruits and vegetables rich in vitamins, minerals, and antioxidants to support overall health and counteract hormonal fluctuations,” Dr. Subhadra advises. Lean protein sources such as poultry, fish, beans, and tofu are also recommended to support muscle maintenance and metabolism.

Adequate hydration is also crucial during perimenopause to alleviate symptoms like bloating and fatigue. “Ensure you drink plenty of water throughout the day,” Dr. Subhadra suggests.

Incorporating calcium and vitamin D-rich foods such as dairy products, leafy greens, and fortified foods is essential for bone health as estrogen levels decline. “Consulting with a healthcare provider or a registered dietitian for personalized dietary recommendations can help address individual health needs and optimize well-being during perimenopause,” Dr. Subhadra adds.

Managing Other Symptoms of Perimenopause

Perimenopause brings about a variety of symptoms beyond weight gain, affecting women both physically and emotionally. Understanding and effectively managing these symptoms are crucial for maintaining quality of life during this transitional phase. “Symptoms such as hot flashes, mood swings, and sleep disturbances are common during perimenopause and can significantly impact daily life,” Dr. Subhadra highlights.

Lifestyle adjustments, such as wearing lightweight clothing and using fans or cooling techniques, can help alleviate hot flashes. Additionally, certain medications or hormone therapy prescribed by healthcare providers may offer relief for severe symptoms.

Mood swings and emotional changes can be managed through stress-reducing techniques like yoga, meditation, or regular exercise. “Maintaining a healthy sleep routine and seeking professional support if insomnia persists are important steps in managing sleep disturbances,” says Dr. Subhadra.

Individualized care and support from healthcare professionals are crucial in addressing these symptoms. Whether through lifestyle adjustments, alternative therapies, or medical interventions, managing perimenopause symptoms effectively can improve overall well-being and ensure a smoother transition to menopause.

Mental Health and Emotional Health During Perimenopause

Perimenopause not only impacts physical health but also significantly affects mental and emotional well-being. Research indicates that hormonal fluctuations during this stage can contribute to mood swings, irritability, anxiety, and depression in some women. 

Dr. Subhadra notes the importance of addressing mental health during perimenopause, stating, “hormonal changes can exacerbate existing emotional tendencies and lead to heightened stress levels.” He recommends holistic approaches such as mindfulness techniques, regular exercise, and adequate sleep to support emotional stability.

Research suggests that social support and therapy can also be beneficial. A recent study found that women who received social support reported better emotional well-being and coping mechanisms during perimenopause. Understanding these dynamics and seeking appropriate support can significantly improve mental health outcomes during perimenopause, promoting a healthier transition to menopause and beyond.

Key Insights for a Healthier Transition in Perimenopause

Navigating perimenopause requires a holistic approach that includes understanding, proactive management, and support. Recognizing the symptoms — such as hormonal fluctuations leading to hot flashes, mood swings, and weight changes — is crucial. 

Secondly, adopting a healthy lifestyle is paramount. Incorporating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains, alongside regular exercise and stress management, can help alleviate symptoms and promote overall well-being. 

Seeking professional support is also essential. Consulting healthcare providers ensures personalized guidance tailored to individual health needs, optimizing symptom management. 

Furthermore, prioritizing emotional well-being through mindfulness techniques, adequate sleep, and social support helps women effectively navigate mood swings and emotional changes. “By embracing healthy habits and seeking professional guidance, women can navigate perimenopause with greater confidence and maintain their overall health,” Dr. Subhadra emphasizes.

Disclaimer: The information provided in this article is for general informational purposes only and is not intended as medical advice. Readers should consult a qualified healthcare professional before making any health-related decisions. The contents of this article should not be used as a substitute for professional medical advice, diagnosis, or treatment.

Published by: Martin De Juan