How to cope with symptoms of the perimenopause during the winter months.

Frozen cobwebs

It’s cold, it’s dark and the perimenopause isn’t fun. Here are a few tips to help you cope with symptoms of the perimenopause during the winter months.

Perimenopause is the time leading up to menopause, when a woman’s body begins to transition into the post-reproductive phase of life. This process typically occurs in a woman’s late 40s or early 50s, and can last for several years. While every woman’s experience of perimenopause is different, there are some common symptoms and changes that can occur.

One of the most common symptoms of perimenopause is changes in menstrual cycles. Women may experience irregular periods, with longer or shorter cycles than usual. They may also have heavier or lighter periods than usual, and may experience more severe premenstrual symptoms.

Another common symptom of perimenopause is changes in hormone levels. Estrogen and progesterone, the hormones responsible for regulating the menstrual cycle, begin to fluctuate during perimenopause. This can lead to symptoms such as hot flashes, night sweats, and mood changes.

In terms of physical changes, perimenopause can also cause a decrease in bone density, which can increase the risk of osteoporosis. Weight gain and changes in body shape are also common during this time, as the body’s metabolism slows down.

It is important for women to be aware of the symptoms and changes that can occur during perimenopause, and to talk to their GP if they have any concerns as there are treatments available to help manage symptoms and maintain overall health during this time.

Winter can be a particularly challenging time for women experiencing perimenopause. The cold weather and lack of sunlight can exacerbate symptoms such as hot flashes and mood changes. It is important for women to take care of themselves during the winter months by staying warm, getting regular exercise, and maintaining a healthy diet. Engaging in self-care activities such as meditation and relaxation techniques can also be helpful in managing symptoms of perimenopause.

Frozen flowers

How to cope with symptoms of the perimenopause during the winter months:

  • Get as much natural light as possible
  • Practice meditation
  • Encorporate exercise into your day
  • Eat a healthy, balanced diet
  • Take vitamin D supplements
  • Consider your gut health
  • Avoid too much sugar and alcohol
Frosty flowers

Please let me know if you try any of these suggestions, I hope they help.

A great app which offers support during this time of hormonal flux is Balance by Dr. Louise Newson, click here to learn more.

Stay well and stay warm,

Much love,

Charlotte x

To read my menopause survival guide click here. I hope it helps!


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