Perimenopause: Hormonal Changes, Symptoms, and How to Balance Them

Perimenopause: Hormonal Changes, Symptoms, and How to Balance Them

Imatge de perfil Zeynep Özdemir
Zeynep Özdemir

Un dietista nutricionista certificat que combina una formació científica acadèmica, passió per la salut i un ampli coneixement en seguretat alimentària

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La perimenopausa assenyala una fase clau en la salut de la dona, començant entre mitjans dels anys 30 i finals dels 40, caracteritzada per nivells hormonals fluctuants que poden afectar el benestar físic i emocional. Aquesta transició natural a la menopausa comporta diversos símptomes com períodes irregulars, sofocos, canvis d'humor i alteracions del son.


En aquest article, explorarem els canvis hormonals de la perimenopausa, els seus símptomes i maneres naturals de gestionar-los de manera eficaç. En centrar-nos en la dieta, l'exercici, la gestió de l'estrès, la higiene del son i els suplements, pretenem oferir estratègies pràctiques per millorar l'equilibri hormonal i millorar la qualitat de vida durant aquest període important.


Comprendre la perimenopausa

Entendre la perimenopausa és essencial, ja que dota a les dones del coneixement per navegar en aquest període transformador amb visió i gràcia.

Què és la perimenopausa?

La perimenopausa marca la transició cap a la menopausa, definida com el període previ a la menopausa, no el punt en què la menstruació s'atura definitivament. Aquesta fase es caracteritza per fluctuacions hormonals que comencen anys abans de l'últim període menstrual. (1, 2)

Tot i que sovint s'interpreta malament com un canvi ràpid, la perimenopausa pot durar diversos anys durant els quals les dones poden experimentar una sèrie de símptomes. Aquests canvis solen començar als 40 anys d'una dona, però poden començar ja als 30. La menopausa en si es confirma després de dotze mesos consecutius sense menstruació, concloent el període perimenopausal. (1, 2)

Canvis hormonals durant la perimenopausa

Durant la perimenopausa, la producció d' estrògens i progesterona , les hormones femenines primàries, comença a fluctuar. Els nivells d'estrògens solen disminuir, però no de manera constant. Aquesta fluctuació és més pronunciada i pot provocar molts dels símptomes físics i emocionals associats a la perimenopausa. Els canvis poden afectar no només el cicle menstrual, sinó també diversos processos metabòlics del cos, contribuint a canvis de salut a llarg termini. (3, 4)

Símptomes comuns de la perimenopausa

Reconèixer la varietat de símptomes és crucial per abordar amb eficàcia els reptes que planteja la perimenopausa.

Símptomes físics

Els símptomes físics de la perimenopausa són diversos i afecten diversos aspectes de la salut. Aquí teniu una visió detallada d'alguns d'aquests símptomes (1, 5, 6, 7, 8):

  • Períodes irregulars: els canvis en la freqüència, la durada i el flux són freqüents a mesura que l'ovulació es fa menys previsible.
  • Sequedat vaginal: la disminució dels nivells d'estrògens pot provocar una menor lubricació natural, causant molèsties durant el coit i un augment del risc d'infeccions vaginals.
  • Suors nocturns i suors nocturns: les onades de calor sobtades poden produir-se en qualsevol moment, sovint seguides d'una sudoració intensa, especialment durant la nit, que altera els patrons de son.
  • Augment del greix abdominal: els desequilibris hormonals poden provocar un augment de pes, especialment al voltant de l'abdomen. Això no només és una preocupació estètica, sinó que també augmenta el risc de patir malalties cardiovasculars i diabetis.
  • Sensibilitat mamària: les fluctuacions hormonals poden fer que els pits se sentin tendres o inflats.
  • Problemes urinaris: els canvis en els nivells hormonals poden augmentar la urgència, la freqüència o fins i tot la incontinència urinària, ja que els teixits de la uretra i la bufeta es tornen menys elàstics.
  • Canvis a la pell: els estrògens tenen un paper crucial en el manteniment de l'elasticitat i la humitat de la pell; les reduccions poden provocar una pell seca i amb picor o un augment de les arrugues.
  • Disminució de la densitat òssia: els nivells més baixos d'estrògens acceleren les taxes de renovació òssia, la qual cosa pot provocar osteoporosi i un augment del risc de fractures.
  • Disminució de la massa muscular: els estrògens afecta la massa i la força muscular, per tant, la seva disminució pot provocar una reducció del to muscular.
  • Aprimament o pèrdua del cabell: els canvis en la textura del cabell, l'aprimament o la pèrdua poden produir-se a causa de la alteració hormonal.
  • Palpitacions del cor: Algunes dones diuen sentir palpitacions sobtades i incòmodes, que encara que solen ser inofensives, poden ser inquietants.

Aquests símptomes resulten de la complexa interacció d'hormones que regulen no només la funció reproductiva, sinó que també afecten la salut metabòlica, òssia i cardiovascular.

Perimenopausa: canvis hormonals, símptomes i com equilibrar-los H2: entendre la perimenopausa

Símptomes emocionals

Els trastorns hormonals durant la perimenopausa també afecten el benestar emocional (9, 10, 11):

  • Canvis d'humor: les hormones fluctuants poden provocar canvis ràpids en l'estat d'ànim, des d'irritabilitat fins a episodis de depressió.
  • Canvis cognitius: algunes dones denuncien un pensament boirós, oblit i dificultats de concentració, cosa que complica les tasques diàries i les responsabilitats professionals.
  • Insomnia: Many women experience disruptions in their sleep patterns, leading to insomnia. This can exacerbate fatigue, mood swings, and cognitive challenges.

These symptoms underscore the systemic impact of hormonal changes during perimenopause, affecting both physical health and emotional stability. As each woman's experience can differ significantly, understanding these changes is crucial for managing symptoms effectively.

Balancing Hormones Naturally

El paper de la dieta i l'exercici

L'adopció d'una dieta perimenopausa equilibrada i un règim regular d'exercici perimenopausa pot influir significativament en la manera com el vostre cos gestiona aquesta transició. La dieta té un paper fonamental en la gestió dels canvis hormonals (12, 13, 14):

  • Àcids grassos omega-3: redueixen la inflamació i poden alleujar els canvis d'humor.
  • Fibra: ajuda a controlar l'augment de pes augmentant la sacietat i millorant la salut digestiva.
  • Calcium: Essential for bone health, especially as bone density decreases. Dairy products, leafy greens, and fortified foods are good sources. Women in perimenopause may require more calcium than younger adults to help counteract the increased risk of osteoporosis.
  • Protein: Increased protein intake supports muscle mass, which tends to decrease during perimenopause. Include lean meats, fish, eggs, and plant-based proteins such as legumes and quinoa in your diet.
  • Phytoestrogens: Foods like soybeans, tofu, flaxseeds, and whole grains contain phytoestrogens which can help maintain estrogen levels.

Regular physical activity is essential during perimenopause for supporting bone health, weight management and to enhance mood and energy levels. Considering the body's increased sensitivity to stress during this period, for some women high-intensity workouts might not be the best option and transitioning to lower-intensity alternatives could be more beneficial. Engaging in walking, gentle yoga, or tai chi helps maintain hormonal balance by reducing physiological stress responses. Such strategic modifications in exercise routines support endocrine stability and overall well-being during perimenopause. (13, 15) The most important thing is to listen to your body and make changes if old routines feel exhausting.


Stress Management Techniques

Managing stress is paramount during perimenopause as stress can exacerbate hormonal imbalances. Techniques such as yoga, meditation, and deep breathing exercises are effective in lowering stress hormones like cortisol and can enhance overall well-being. (16, 17)

Additionally, perimenopausal women may experience changes in caffeine tolerance, which can exacerbate stress. Reducing caffeine intake is advisable to lessen the burden on the adrenal glands, which play a pivotal role in hormone production and regulation. (18, 19)

Sleep Hygiene for Perimenopausal Women

Good sleep hygiene is essential for managing perimenopause symptoms. Hormonal fluctuations can disrupt sleep patterns, leading to insomnia and night sweats. (20, 21)

To improve sleep quality, maintain a regular sleep schedule, create a relaxing bedtime routine, and make the bedroom environment conducive to sleep. Avoiding stimulants such as caffeine close to bedtime can also help improve sleep quality. (22)

Perimenopausa: canvis hormonals, símptomes i com equilibrar-los H2: entendre la perimenopausa

The Power of Supplements

Best Supplements for Perimenopause

During perimenopause, the body's nutritional needs shift. Addressing these changes with targeted natural remedies for perimenopause can help alleviate symptoms and support overall health:

  • Calcium, Vitamin D and K2: During perimenopause, as bone density tends to decrease, maintaining strong bones becomes increasingly important. Adequate calcium intake is essential, and when paired with vitamin D, it enhances calcium absorption. Additionally, Vitamin K2 plays a crucial role in directing calcium into the bones and preventing it from depositing where it shouldn’t, such as in the arteries. Together, these nutrients support optimal bone health and can help prevent osteoporosis. (23, 24)
  • Magnesium: Supports over 300 enzyme systems and is essential for sleep regulation, mood stabilization, and muscle function. It can also help manage perimenopausal symptoms like night sweats and heart palpitations, improving sleep quality, which is often disrupted during perimenopause. (12, 25, 26, 27)
  • B Vitamins: Including B6, B12, and folic acid, are vital for energy production, neurological function, and the synthesis of neurotransmitters, enhancing mood and reducing symptoms of depression, which can be challenging during hormonal changes. (28, 29, 30, 31)
  • Omega-3 Fatty Acids: Beneficial for cardiovascular health and cognitive function; omega-3s also help reduce inflammation and can alleviate mood disorders exacerbated during perimenopause. They have been linked to improved mood and reduced symptoms of depression. (30, 31, 32, 33)
  • Probiotics: Crucial for overall health, including hormonal balance. They aid in digestion, reduce bloating, and improve the microbiota balance, indirectly supporting hormone regulation. (34)
  • Phytoestrogens: Found in plants like soy and flaxseeds, these can mimic the effects of estrogen in the body, potentially easing symptoms like perimenopause hot flashes and vaginal dryness. Phytoestrogen has been shown to help balance estrogen levels, reducing symptoms such as hot flashes and mood swings. (35, 36, 37)
  • Green Tea Extract and Conjugated Linoleic Acid: Aid in weight management, which becomes more challenging as metabolism slows during perimenopause. (38, 39)

Before starting any supplement, it's essential to consult with a healthcare provider to ensure they are appropriate for your specific health needs and will not interfere with other medications. Tailoring supplement choices to the symptoms and health goals of the perimenopausal phase can significantly enhance quality of life and overall health.

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