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Natural Ways to Help With Perimenopause

Perimenopause occurs anywhere from 2 to 10 years before the cessation of the menstrual cycle (menopause). Symptoms of perimenopause include hot flashes/night sweats, vaginal dryness, irritability, difficulty sleeping, and irregular periods. Many woman consider hormone replacement therapy to manage the symptoms of menopause. However, according to The National Association for Nurse Practitioners in Women's Health, a 2002 hormone replacement study was terminated prior to completion due to an increased incidence of breast cancer in study participants. Because of this increased incidence, many women are seeking natural or herbal means of symptom management.

  1. Perimenopause Spectrum

    • The severity of symptoms experienced during perimenopause vary greatly. For some women perimenopause proceeds so gently and quietly that no treatment is necessary. For others, the symptoms may be far worse and thus greatly affect quality of life. Sexual activity may become painful, interaction with a spouse may become strained, and lack of good solid rest can decrease concentration, thereby decreasing productivity at work.

    Lifestyle Changes

    • Certain lifestyle changes may not directly cure the symptoms of menopause, but they will contribute to overall health and thus overall well-being. Quitting smoking, exercising regularly, eating a healthy diet, and cutting back on alcohol and caffeine will improve quality of life. Meditation and yoga are also useful in managing stress and irritability.

    Herbal Remedies

    • Many herbal remedies are available to directly address symptoms of perimenopause. However, it's important to remember that herbal medications, although not subject to the same strict guidelines as pharmaceuticals, can still have side effects. A doctor should always be consulted before beginning herbal treatments.

      Because the symptoms of perimenopause are caused by a dramatic reduction or fluctuation in estrogen levels, most herbal remedies are derived from plants and herbs with high levels of hormones that are believed to be similar to estrogen. However, there is not yet definitive proof that these estrogen-like hormones function the same way that estrogen functions in a woman's body.

      According to Ann Louise Gittleman, CS, MNS, a nutrition specialist, some of the most effective herbal treatments are flaxseed oil, evening primrose oil, multivitamins, and zinc. Flaxseed oil helps with night sweats/hot flashes and with vaginal dryness. Evening primrose oil helps with headaches, cramps, water retention and irritability.

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