Don’t Make These Mistakes in Perimenopause: A Guide by Dr. Amy Shah

Hello, I’m Dr. Amy Shah, and welcome to another episode of the Save Yourself Podcast. Today, we’re diving into a topic that many women face but few understand—perimenopause. This crucial phase of life often goes unnoticed, and it’s time we start the conversation. In this article, I’ll outline common mistakes women make during this transition and provide practical tips for navigating this rollercoaster of hormonal changes.

What is Perimenopause?

Perimenopause is the period leading up to menopause, which can last for several years (typically 10 years or more). It marks the time when your body experiences fluctuating hormone levels, leading to various symptoms. Menopause itself is defined as the time you have gone 12 consecutive months without a period. Understanding that you might be in perimenopause is the first step toward managing its symptoms.

Common Mistakes in Perimenopause

1. Not Recognizing You’re in Perimenopause

One of the biggest mistakes women make is failing to recognize that they are in perimenopause. Many women dismiss their symptoms as unrelated health issues, often leading to unnecessary medical consultations for anxiety, insomnia, or joint pain. Understanding that these symptoms are connected to hormonal changes can empower you to take control of your health.

2. Ignoring Symptoms of Perimenopause

Women often do not know the range of symptoms associated with perimenopause. These can include:

Irregular menstrual cycles
Night sweats and hot flashes
Heavy bleeding
Mood changes such as irritability and depression
Sleep disturbances
Vaginal dryness
Memory and concentration issues
Joint pain and muscle aches
Changes in libido

Recognizing these symptoms as part of perimenopause is crucial in addressing them effectively.

3. Not Knowing What to Do About It

Another common mistake is not knowing how to manage the symptoms of perimenopause. This lack of information can leave women feeling helpless. Here are some actionable steps to take:

Nutrition

Prioritize nutrition as it plays a significant role in gut health, which in turn affects hormone balance. Consider the 30/33 rule: aim for 30 grams of protein in your first meal, 30 grams of fiber throughout the day, and include three servings of probiotic-rich foods daily.

Essential Supplements

Some key supplements to consider include:

Magnesium: A daily intake of 550 mg can improve brain health. Consider magnesium glycinate for better absorption.
Omega-3 Fatty Acids: Aim for 2-3 grams daily to reduce inflammation.
Vitamin D: Ensure you're not deficient, as many women are. Supplementation is often necessary.

Sleep

Prioritize sleep quality. Aim for 7-9 hours of restful sleep each night, as sleep is vital for hormonal health.

Exercise

Engage in regular physical activity. Aim for at least 10,000 steps a day—this can include walking, biking, or dancing. Exercise supports hormonal balance and improves mood.

Mindfulness and Social Connections

Incorporate mindfulness practices such as meditation, and spend time with positive friends. This can help lower cortisol levels and improve overall well-being.

Conclusion

Perimenopause is often an overlooked phase of life that can significantly impact women’s health. By recognizing the symptoms, understanding what you can do about it, and taking action, you can navigate this transition with confidence. Remember, nutrition is key, and don’t hesitate to seek support from healthcare professionals who understand perimenopause. For more in-depth guidance, stay tuned for my upcoming book, which will cover these topics in detail. Thank you for listening, and I hope these tips empower you to take charge of your health during this time.