Are you in the perimenopause? Gwyneth Paltrow reveals symptoms aged 46
If you've been struggling with irregular periods, extreme bleeding, vaginal dryness, loss of libido or migraine headaches, you'll be glad to hear that you're not alone and even Gwyneth Paltrow shares your symptoms.
In a Goop video the 46-year-old Oscar-winning actress revealed this week that she's going through the perimenopause - the precursor to the menopause and a time of transition for women, when the ovaries gradually start to produce less oestrogen.
'I think when you get into perimenopause, you notice a lot of changes,' she said. 'I can feel the hormonal changes happening: the sweating, the moods. You're just like all of a sudden furious for no reason.'
It's not often talked about, but the perimenopause can be just as symptomatic as its more famous successor, the menopause – wrecking havoc with everything from your libido to your hair.
What is the perimenopause?
Perimenopause is the natural transition women go through before their periods stop completely (when the ovaries stop releasing eggs). For many, this begins around the age of 40, but the changes can start anytime from your mid-30s.
During this time, your ovaries gradually begin to produce less oestrogen, which means the rest of your hormone levels start to resemble a rollercoaster, rising and falling more significantly than ever before.
Perimenopause symptoms
Symptoms can be similar to the menopause, but sometimes they're so subtle – or you're so young – that you'd never think they could be related to the menopause. The most common symptoms of the perimenopause include:
Hot flushes
Night sweats
Mood swings
Irregular periods
Weight gain
Loss of libido
Problems conceiving
Urine leakage when coughing or sneezing
Chest pains
Aches and pains
Perimenopause and self-esteem
It can also be a big knock to your self-esteem. 'I think that one of the most difficult things that women find is the loss of self-confidence,' says GP Dr Dawn Harper. 'Thinning and dry hair, dry skin, sleep problems, joint pains and aches are all symptoms that I see women experiencing. Vaginal dryness is another symptom that is so common and very difficult to talk about.'
Caused again by a lack of oestrogen, this dryness can make intercourse painful and also leaves you more vulnerable to urinary or vaginal infections, which can in turn impact your libido.
And it isn't only physical symptoms you have to get to grips with – a study by University of Pennsylvania School of Medicine found that perimenopausal and postmenopausal women experience short-term memory loss, do not learn as well and have a hard time concentrating.
Can you get pregnant during the perimenopause?
If you have been experiencing perimenopause symtpoms but you still want to conceive, it's not all bad news. 'Contraception is still required until two years after periods stop if you are under the age of 50 or until one year after last period if over 50,' says Helen Currie, gynaecologist and founder of Menopause Matters.
How to treat perimenopause
You don't have to suffer in silence – there are quite a few things you can do to minimise the symptoms:
➡️ Eat well
'Pay particular attention to adding phytoestrogens to your diet because these foods will help cushion the effects of the hormone roller coaster as you go through the perimenopause,' says Marilyn Glenville, a nutritionist specialising in women's health.
'Women who eat a diet rich in phytoestrogens have significantly fewer hot flushes, up to half the amount, so make sure these are included in your diet and go for variety. Soya is the most widely known phtyoestrogen, but also include chickpeas, lentils, flaxseeds (linseeds) and kidney beans.'
➡️ Manage your blood sugar
To reduce mood swings, irritability and depression, Glenville recommends balancing your blood sugar is crucial. This means eliminating added sugar and refined carbohydrates, and thinking about the timings of when you eat.
Try not to go more than three hours without eating, as after this your blood sugar drops and the stress hormones adrenaline and cortisol are released. It's these hormones that lead to anxiety, tension, crying spells, depression and irritability.
➡️ Take a multivitamin
Glenville also recommends taking a good-quality multivitamin and mineral to prepare for and during the menopause. This supplement should contain calcium, magnesium, manganese, boron and vitamin D3, which are vital nutrients for bone health, help slow down the ageing process, and help keep blood sugar levels balanced. She also recommends an Omega 3 fish oil supplement.
'Deficiencies of this nutrient can look like symptoms that may occur leading up to the menopause and beyond, such as dry skin, lifeless hair, cracked nails, fatigue, depression, dry eyes, lack of motivation, achey joints, difficulty losing weight and forgetfulness,' says Glenville.
➡️ Try herbs
There are a number of herbs that are helpful for the menopause including soya, sage, flaxseeds, hops and red clover.
Sage has been shown to decreased hot flushes by 50 per cent after four weeks and by 64 per cent after eight weeks. It also helps with decreasing insomnia, irritability, anxiety, physical and mental exhaustion by up to 47 per cent, which can all be symptoms around the menopause.
Hops have been shown to help with both hot flushes and night sweats.
Red clover is one of the most extensively studied herbs and research indicates that it significantly reduces vasomotor symptoms (those lovely hot flushes) compared to a placebo
Perimenopause support
If you're concerned you may have a health problem, always seek help. Your family doctor/GP will be able to discuss a number of treatments that could help. The websites below can also offer support and information:
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