Perimenopause: increased pain and gain

The good news is there is relief from the symptoms of perimenopause!

Aches, pains and weight gain are often symptoms of menopause. However, with planning, management and treatment these symptoms don’t need to affect your quality of life. Here we share the common physical symptoms of perimenopause and tips to overcome discomfort.

Skin dryness or irritation is common during perimenopause

In menopause common skin changes can include reduced elasticity, dryness, formication (the feeling of “crawling” under the skin), acne and rashes.

What can I do to get relief from skin symptoms?

• Hydrate
• Eat a diet rich in Omega 3 from sources like oily fish
• Collagen supplementation can assist with symptoms
• Natural moisturisers designed to hydrate the skin

Joint and muscle aches and pains

A common and broad symptom profile during perimenopause. This can range from joint pain in the hands and feet, to muscle tension across various body areas. Dropping muscle mass, weight gain, sleep disturbance and mood changes can all affect your perception of pain.

What can I do to get relief from muscle aches and pains symptoms?

• A diet rich in anti-inflammatory foods, like brightly coloured fruits and vegetables, and Omega 3 can reduce symptoms
• Stretching and yoga will move your body and manage stress at the same time
• Magnesium supplements can provide symptom relief if dietary intake is not adequate
• Check with a health professional to ensure nothing else is going on

Restless legs and perimenopause

Is that unpleasant and agitated feeling in your legs with a strong desire to move them, often more noticeable at night when trying to sleep. It often occurs as a symptom of perimenopause.

What can I do to get relief from restless legs?

• This could occur if iron levels are low. An iron supplement may provide relief
• Magnesium supplements can assist to reduce this symptom
• Caffeine, alcohol and tobacco can make these symptoms worse, so minimising these can help

Breast tenderness

Breast tenderness is a common symptom through a women’s cycle, but particularly during perimenopause. It may be related to menstrual bleed or sometimes more regularly as hormones fluctuate. Disturbance of hormone levels is a major contributor to perimenopausal symptoms and often increases the frequency and intensity of breast tenderness.

What can I do to get relief from breast tenderness?

• A breast check can identify underlying causes.
• If you are over 50 make sure you have your mammogram screening
• Consider reducing caffeine and alcohol
• Evening primrose oil supplements can provide relief

Headaches or migraines

Fluctuating levels of oestrogen and progesterone during perimenopause can increase headache symptoms. Headaches are mostly either tension (tight band across the forehead) or migraine (an intense throbbing headache sometimes associated with visual changes, nausea and sensitivity to light). Hormonal changes affect stress levels and blood pressure, which often increases headache frequency and intensity.

What you can I do to get relief from headaches or migraines?

• Stay well hydrated
• Reduce triggers, which include chocolate, wine, cheese, citrus and tomatoes
• Consider heat and massage for neck tension
• Magnesium supplements can reduce symptoms
• Reach out to a health professional if headaches are increasing. Schedule a call

Hair thinning/loss

Hair changes are a sensitive topic in menopause, often not spoken about. Changes during menopause range from dryness/brittleness to receding, thinning or actual loss and bald patches.

What can I do to get relief from hair thinning and loss?

• Reduce hair’s exposure to blow dryers and harsh chemicals
• Keep your scalp well moisturised
• Increase the levels of Omega 3 in your diet
• Speak to a health professional about topical treatments if you are worried

Heart palpitations

Your heart is racing or skipping a beat. It is important to speak to a doctor to have your heart checked.

What can I do to get relief from heart palpitations?

• Reduce stimulants such as caffeine and alcohol
• Consider stopping smoking
• Ensure you are getting enough rest
• Consider mindful meditation and time in nature to reduce stress
• Think about moving a little bit more

Weight gain

Weight gain during the menopausal period often occurs around the abdomen. During this stage of life weight gain can be a cause of stress and concern, from both a physical health and self-esteem perspective. Since oestrogen is a catabolic hormone, your calorie requirements will drop.

What can I do to manage weight gain?

• A balance of stretching, cardiovascular and strength training will support you through this stage of your life
• Reducing alcohol intake will reduce calories
• Increase the number of vegetables and protein consumed.
• Drink more than 2L water a day
• Ensure you get enough sleep

Summary

Hydrating, a diet rich in Omega 3 and using skin-hydrating natural moisturisers provides relief from skin symptoms during perimenopause and menopause.

Some women experience restless legs when iron levels are low. Iron-rich foods and supplements may help reduce the severity of symptoms.

Fluctuating hormonal levels can increase the intensity of breast tenderness in the perimenopausal phase. Evening primrose oil can help reduce soreness.

Oestrogen and progesterone can affect tension and migraine headaches. Some women find that avoiding certain foods, staying hydrated and having a massage is helpful.

Hair loss and hair thinning may occur at this time. Avoiding harsh chemicals and heat treatments can help.

Many women report weight gain around the abdomen. Combining exercise, stress reduction and a healthy diet can help reduce weight gain in this area.

Metluma provides evidence-based health and wellbeing support for women at all stages of life. Learn how to live longer, be healthier, and optimise your health during menopause.

Book a free consultation today.