How Long Does Perimenopause Last?

The transitional period that is perimenopause lasts right up until menopause, which is the point at which your ovaries completely stop releasing eggs. It can last anywhere from a few months to over four years.

During the last few years of perimenopause, the drop in estrogen levels accelerates. Many women experience menopausal symptoms when they reach this stage of perimenopause.

When Does Perimenopause End and Menopause Begin?

A tell-tale sign that signifies the end of perimenopause and beginning of menopause is the absence of a period for 12 months or longer. At this stage, the ovaries stop releasing eggs and no longer produce much estrogen.

6 Physical Symptoms of Perimenopause

1. Irregular Menstrual Cycles

One of the most obvious signs of perimenopause is irregular menstrual cycles. You may notice that the length of time between periods is either longer or shorter, your flow may consist of spotting or heavy bleeding, and you may skip some periods altogether as ovulation becomes more unpredictable.

Your menstrual cycle will most likely not settle into any discernible pattern, but if you have a persistent change of seven plus days in the length of time of your cycle, you are likely in early perimenopause. If you experience a space of 60 plus days between periods, on the other hand, there is a good chance that you are in late perimenopause.

2. Hot Flashes and Night Sweats

Hot flashes are a well-known symptom of perimenopause that as many as 75% of North American women experience. This symptom typically consists of a sudden feeling of heat that may include a flushed face and sweating, chills, and/or confusion. Hot flashes tend to come on suddenly and can last anywhere from one to five minutes, though the length, intensity, and frequency of this symptom vary from person to person.

When hot flashes occur while you are sleeping, they are referred to as night sweats. They can cause sleeping troubles and make it difficult to get a good night’s sleep.

3. Weight Gain

Weight gain is fairly common during the perimenopausal transition, and it is estimated that women gain about two to five pounds during this time. Women who are already overweight or obese, however, may gain more weight.

One factor that can contribute to the weight gain women experience during perimenopause is hormonal changes that cause an increased appetite and higher calorie intake. Weight gain may also occur due to aging, regardless of any hormonal changes.

4. Vaginal Dryness and Sexual Dysfunction

During the later stages of perimenopause, declining estrogen levels can cause the lining of the vagina to become drier, thinner, and less elastic. Decreased lubrication is also a common symptom that is caused by reduced vaginal secretions. The vaginal dryness you may have to deal with can result in irritation and ultimately contribute to a decline in sexual desire.

Sexual dysfunction is also a symptom many women experience during perimenopause, in part due to vaginal dryness. Other factors that may negatively impact sexual function include aging, mental and emotional status, and chronic medical problems.

5. Sleep Troubles

The sleep troubles that many women experience during perimenopause are caused by more than just hot flashes – decreases in levels of melatonin also contribute to poor sleep!

Melatonin is a hormone that your brain produces to help to promote a regular sleep-wake cycle. As you age, your melatonin production gradually decreases, which can lead to sleep disorders like insomnia. Sleeping disorders affect approximately 39-47% of perimenopausal women

6. Uterine Bleeding Issues

Hormonal changes can cause the uterine lining to become thicker before it is shed during perimenopause. Higher estrogen levels and not enough progesterone, in particular, are what causes this phenomenon. You may experience very heavy periods during perimenopause as a result.

Besides the physical symptoms of perimenopause, women may also experience mood changes, including:

• Anxiety
• Aggressiveness
• Brain fog
• Feelings of sadness
• Lack of motivation
• Depression
• Difficulty concentrating
• Hair loss
• Skin changes

While some studies have linked perimenopausal-related hormonal changes to mood symptoms, the best indicators of these issues are poor overall health, a history of depression, and stress. Difficulty concentrating and short-term memory issues may also occur during perimenopause.

If you are currently experiencing any signs of perimenopause, speak to your doctor about your specific symptoms and treatment options that are available to you. By leading a healthy lifestyle, listening to your body, and making necessary adjustments, you can make this transition much easier!

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Hormone imbalances are an underlying cause of many health issues that women experience. Extreme fatigue, digestive issues, persistent acne, and weight distribution changes are just some of the symptoms that can be caused by a hormone imbalance. Even small changes in hormone levels can cause these adverse effects. Thankfully, there are things you can do to naturally balance out your hormones.

In this blog, we will be unpacking seven lifestyle behaviours that can improve your hormonal health.

What Do Hormones Do?

Hormones are chemicals that coordinate different bodily functions. They are produced by the endocrine system and send messages to various parts of the body, including your organs, muscles, skin, and other tissues. Emotions, mood, sleep, hunger, and sexual desire are all processes that are regulated by your hormones.

Is There A Cure for Hormonal Imbalances?

In today’s fast-paced world, hormone imbalances have become increasingly common. There are various medications, natural therapies, and lifestyle changes that may help address hormonal imbalances.

7 Ways to Naturally Balance Hormones

1. Exercise Regularly

   Being physically active can positively impact several hormones, including insulin. Insulin makes it possible for cells to take up sugar and amino acids, which are subsequently used for energy and to maintain muscle. Too much insulin can be harmful to your health and may cause diabetes, heart disease, inflammation, and/or cancer.

   Aerobic exercise, endurance exercise, and strength training are physical activities that have been found to reduce insulin levels and increase insulin sensitivity. A 2017 study also found that regular physical activity can reduce the risk of insulin resistance, metabolic syndrome, and type 2 diabetes.

2. Manage Stress

   Stress can take a serious toll on your endocrine system and hormone levels. Two important hormones that are directly impacted by stress are cortisol and adrenaline.

   Cortisol helps the body cope with stress. Adrenaline triggers the body’s fight-or-flight response to dangerous situations. Stress can cause an increase in both of these hormones, and if their levels get too high the imbalance may cause mood swings, cardiovascular issues, and/or obesity.

   To manage your stress levels, try adopting stress-reducing practices like meditation, massages, and listening to music.

3. Eat Healthy Fats

   Incorporating healthy fats into your diet may help balance hormones that affect your appetite and help reduce insulin resistance. Medium-chain fatty acids, in particular, can help regulate the body’s response to insulin. These fatty acids can be found in coconut oil and palm oil.

   Monounsaturated fats, which can be found in avocado, olive oil, and nuts, have also been shown to increase insulin sensitivity. Additionally, studies have concluded that consuming high-quality fats can trigger the release of hormones that help you feel full.

4. Regularly Consume Fatty Fish

   Fatty fish is a great source of omega-3 fatty acids, which help support hormone balance and have anti-inflammatory properties. Studies have shown that eating a diet rich in fatty fish can help reduce stress hormones, prevent mood disorders, and reduce insulin resistance related to obesity.

   To experience the benefits associated with eating oily fish, have at least two servings of salmon, herring, cod, sardines, and/or mackerel per week.

5. Cut Back on Sugar and Refined Carbs

   Sugar and refined carbs, like white bread, white rice, and pastries, may taste good, but they have been linked to several health problems. Fructose, which is a common ingredient in most types of sugar, can increase insulin levels and cause insulin resistance. Similarly, refined carbohydrates have been found to promote insulin resistance in both adults and children.

   To help your hormones function the way they are supposed to and prevent diseases like obesity and diabetes, try to eliminate processed carbs as much as possible and opt for whole foods instead.

6. Consistently Get Enough Sleep

   Sleep is something that is undervalued in modern-day society, but it is essential to good health. Poor sleep can cause an imbalance in many hormones, some of which include leptin, ghrelin, growth hormone, cortisol, and insulin. These hormonal imbalances can ultimately contribute to problems with appetite, diabetes, and obesity.

   Ideally, you should be getting at least seven hours of uninterrupted sleep every night to maintain optimal hormonal balance. If you have trouble falling asleep, try using a white noise machine, reducing your exposure to blue light from cell phones and computer screens at night, or taking melatonin before bed.

7. Adopt a High-Fiber Diet

   Adequate fiber intake is essential to a healthy diet. This carbohydrate plays an important role in regulating insulin and other hormones that help you feel satiated.

   Eating fiber-rich foods, like chia seeds, almonds, lentils, and kidney beans, on a daily basis can help prevent insulin resistance and overeating, which, in and of itself, can also result in unwanted hormonal shifts.

   Having balanced hormones is one of many reasons to adopt a healthy lifestyle. By implementing these relatively easy changes, you can drastically improve your quality of life.

For more tips on how to live your healthiest life, be sure to follow Revivele on Instagram, Facebook , and/or LinkedIn

What Is a Hormone Imbalance?

A hormone imbalance occurs when you either have too much or too little of a certain hormone, such as cortisol, insulin, estrogen, or progesterone. Because hormones play such an important role in your body, even small hormonal imbalances can cause significant side effects.

What Causes A Hormone Imbalance?

There are many possible causes of hormone imbalances in women. Hormones can fluctuate during a woman’s monthly cycle, which explains the varying symptoms women get during different times of the month. Additionally, it is natural to experience periods of hormonal imbalance at certain points in your life, like during pregnancy or menopause, but this condition can also occur when your endocrine glands are not functioning properly.

Medications, medical conditions, lifestyle habits, and environmental factors may also cause hormone imbalances. These can include:

• Hormone therapy
• Cancer treatments
• PCOS
• Hyperthyroidism
• Hypothyroidism
• Eating disorders
• Stress
• Injury or trauma

6 Symptoms and Signs of a Hormone Imbalance

Now that you are familiar with what a hormone imbalance is and the common causes behind it, let’s explore the signs and symptoms you should look out for.

1. Extreme Fatigue

   It is normal to sometimes feel fatigued, especially if you live a busy on-the-go lifestyle. However, if you are constantly feeling depleted, that could be a sign of low thyroid hormone levels (hypothyroidism). Extreme fatigue can also be caused by an imbalance in your progesterone levels.

2. Digestive Issues

   The female sex hormones estrogen and progesterone affect the cells lining the gastrointestinal tract. As levels of hormones change during a woman’s menstrual cycle, they directly impact the function of the gastrointestinal system. This is why you may experience abdominal pain, bloating, constipation, diarrhea, and/or nausea either before or during your periods.

   The impact of these hormones on the gut may also explain why irritable bowel syndrome is more common in women than men.

3. Poor Sleep

   Not being able to get a good night’s sleep is something many women struggle with, but beyond causing you to feel tired throughout the day, it can also be indicative of a larger problem at hand. Low levels of progesterone, a compound released by the ovaries, can make it difficult to fall and stay asleep.

   For women experiencing perimenopause and menopause, their sleep may be interrupted due to night sweats, which are hot flashes that happen during sleep. Hot flashes occur due to low estrogen levels.

4. Persistent Acne

   If you are experiencing chronic acne that will not go away, that may be a sign of excess androgens, such as testosterone. Androgens are male hormones that appear in both men and women. When there are excess levels of these hormones, sebaceous glands secrete more oil and skin cells that line hair follicles are affected, which can ultimately lead to clogged pores.High androgen levels have also been linked to polycystic ovary syndrome (PCOS).

5. Weight Distribution Changes

   An excessive amount of weight gain around the abdomen area can be indicative of high levels of cortisol, estrogen, and insulin and low levels of thyroxine. This imbalance of hormones makes weight loss extremely difficult. Having weight concentrated in your abdomen area is particularly concerning as it can increase a woman’s risk of cardiovascular disease.

6. Decreased Sex Drive

   Having a low sex drive can be caused by several factors, such as stress, mental health issues, and prior negative experiences. If you are experiencing a decreased sex drive, you should also consider the role that your hormones may be playing in the matter. Even though testosterone is usually thought of as a male hormone, women have it as well, and low levels of this hormone can be a cause of decreased libido.

   Other symptoms of a hormonal imbalance may include:

   • Brain fog
   • Hair loss
   • Excessive sweating
   • Loss of muscle mass
   • Pain and swelling in the joints
   • Headaches
   • Irritability and mood swings
   • Vaginal dryness
   • Irregular periods
   • Hyperpigmentation of the skin

These are the common signs of hormonal imbalance that every woman should be aware of! If you are experiencing any of these symptoms, you should consult with your healthcare provider to confirm that you do, in fact, have a hormone imbalance and find the right course of treatment.

At Revivele, we are firm believers that women should prioritize their health and well-being. That is why we have created an online community to remind women that they matter. If you would like to join an amazing group of women and get inspired to put your health first, follow us on Instagram, Facebook , and/or LinkedIn.

1. Exercise Regularly

There is a significant amount of evidence that shows that physical exercise can greatly benefit your cognitive function and well-being. Not only does it induce structural and functional changes in the brain, but it is also a protective factor for neurodegeneration. In essence, individuals who are physically active are less likely to experience a decline in their mental function and are at a lower risk of developing dementia.

When you exercise regularly, there is increased blood flow to your brain. Exercise also increases the size of the hippocampus, which is the part of the brain that is responsible for memory.

To reap the benefits that regular exercise provides, you should aim to get 30 minutes of exercise every day, whether that be walking, biking, swimming, or taking a Zumba class.

2. Get Plenty of Quality Sleep

The importance of a good night’s sleep is often taken for granted, and many people don’t associate sleep with brain health. In actuality, the amount of sleep you get has a direct impact on your brain function.

When you sleep, your brain clears out toxins called beta-amyloids, which accumulate during the day and accumulate in Alzheimer’s disease. Your brain also reorganizes and recharges itself, ultimately helping to maintain normal functioning.

Getting 7-8 hours of sleep every night is ideal. If you have trouble shutting your brain off at night, you can try the following:

• Turn off all electronics and screens at least an hour before bed.
• Refrain from consuming caffeine past 1PM.
• Meditate close to your bedtime to calm your mind.
• Sleep with an eye mask.
• Use a white noise machine.
• Take sleeping aids such as CBD oil, magnesium, or melatonin.

3. Eat a Healthy Diet

You know what they say – you are what you eat! While we all know that what you eat has an effect on your physical health, it also has a significant impact on your brain health. A diet low in saturated fat and rich in omega-3 fatty acids, leafy green vegetables, and whole grains can help keep your brain healthy.

Studies have shown that individuals who follow a Mediterranean diet, which incorporates a lot of plant-based foods and healthy fats, are less likely to experience cognitive decline and dementia than those who eat a standard Western diet. The heart-healthy DASH diet and the MIND diet, a hybrid of the Mediterranean diet and the DASH diet, can also boost brain health.

Consider limiting your intake of dairy, processed meats and carbohydrates,, and foods high in saturated fat for more vegetables, healthy fats, and organic grass fed or pasture raised meats. This whole food approach to your diet will do your brain a world of good!

4. Stay Social

Socializing is one of the best things you can do for your brain. It helps keep your mind agile and can stave off stress and depression, both of which impact how well your brain functions. Having strong social ties is also associated with lower blood pressure, a lower risk of dementia, and longer life expectancy.

Carve out time to connect with loved ones as often as you can. If you live alone, it is especially important to maintain connections with friends or family so that your brain remains in good health.

5. Participate in Mentally Stimulating Activities

In order for your brain to continue functioning optimally, you need to challenge it. Just like a muscle, if you don’t use it, you will lose it. Brain activity stimulates new connections between nerve cells and may even help the brain generate new cells. This reserve of cells can provide a hedge against future cell loss.

Regularly incorporating mentally stimulating activities like word puzzles or math problems into your routine is a great way to keep your mind sharp. A commitment to life-long learning and trying new things, like learning a new language or cooking a recipe that is outside your comfort zone, can also keep your brain healthy and create new connections in the brain.

Cognitive impairment is a phenomenon that is commonly seen in the elderly, but it is not inevitable. By adopting these practices, you can help maintain your brain function and make the most of your later years!

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