Menopause is the cessation of the fertile menstrual cycle in women. Perimenopause means “around menopause,” but actually refers to the time prior to menopause when hormonal changes start occurring. This can be confusing for us oldies because, when we were growing up (in the dark ages!), the time prior to menopause was always referred to as "premenopause." Nowadays, premenopause has morphed into the term for "the time prior to menopause 只有在几乎没有症状发生的情况下," which does still happen for the lucky few! Technically, perimenopause stops when menopause occurs, and then you are into postmenopause. But so many women in the West experience years of "perimenopausal" afflictions on either side of the menopausal transition. Confusing, isn't it?!
Let's try and unpack all of that and also talk a little about how we can support our body to cross that menopausal bridge in a comfortable way. While there may be a certain amount of natural hormone production decline prior to menopause, there is evidence to suggest that the reproductive hormones do not have to go into a complete tailspin, and, with a focus on giving the body what it needs to be a healthy human animal, we can keep them balanced and functioning well. Many women are finding naturally supportive herbal, dietary, and lifestyle alternatives to help them smooth out the transition through perimenopause and beyond.
更年期 vs 围绝经期 vs 绝经前期
In many cultures, menopause is considered a gift: where women become the wise “grandmother,” supporting and guiding, while free to enjoy other aspects of life, including vitality, joyfulness, and sexuality, with no further responsibility for pregnancy. Unfortunately, in the developed world, with our fast-paced, modern lifestyle with its accompanying ultra-processed diets and exposure to toxic substances, women can find their quality of life deteriorating when they hit perimenopause. Perimenopausal symptoms—temperature fluctuations, poor sleep, mood changes, stiff joints, weight gain, brain fog, etc.—are known to plague over 80% of Western women. We are also experiencing menopause and perimenopause at younger and younger ages. Perimenopause is the term for the time (months or years) leading up to menopause when hormonal changes are occurring, and menopause officially occurs 12 months after your final period. As periods can become very erratic just prior to the complete cessation of a woman’s reproductive life—e.g., they can occur every few months instead of monthly—menopause only becomes official 12 months after your final period.
In traditional Chinese practice, it is considered abnormal for a woman to experience much in the way of trouble with menopause. There should be little to no brain fog, mood swings, joint issues, or any other of the afflictions that go hand in hand with “the change”. In primitive hunter/gatherer-type groups, problems with menopause and a physiological state that you would describe as “perimenopausal” are virtually unheard of. This may be where the confusion has arisen with the whole perimenopause/premenopause/postmenopause thing. Perimenopause is a modern term, denoting the time prior to menopause when a woman may experience all manner of hormonal symptoms. Premenopause now simply denotes a relatively non-symptomatic experience, even while hormonal changes are occurring. While it does not mean that we are not supposed to feel changes happening, it seems to be that human females are not really supposed to experience too much in the way of a symptomatic “perimenopause,” and that a much smoother transitional experience may be more evolutionarily the norm.
围绝经期的过山车
It is thought that rollercoaster perimenopausal “symptoms” are merely caused by an increasingly erratic ebb and flow of female hormones; however, it is becoming clear that a malfunctioning metabolism, stress, and nutrient deficiencies are also major factors. These things will certainly affect the internal organs that regulate and support hormonal health. Additionally, thyroid and liver health are particularly important for reproductive health. Even though a menopausal body still makes oestrogens, it is possible that some Western women may experience a sort of “oestrogen withdrawal”, much like going cold turkey, as their body produces lower amounts of oestradiol. Research has shown that it may be more of the drop in progesterone that causes most perimenopausal women in the West to experience a rollercoaster ride, but there are a number of factors involved.
Stress is a big problem for perimenopausal hormone balance because when we are stressed, our bodies cannot produce and balance, or effectively metabolise and excrete, our reproductive hormones, in particular, the oestrogens. We need cortisol to rise and fall during the day, but excess stress can lead to elevated levels at the wrong time. Unfortunately, elevated cortisol for long periods is associated with disruptions in hormone balance, circadian rhythms, metabolism, cardiovascular issues, blood sugar imbalances, and weight gain. “Oestrogen dominance” can come with its own set of problems. Production of progesterone can be suppressed by stress but supported by a healthy metabolism, and progesterone can help manage healthy levels of cortisol and the oestrogens.
归根结底，对于我们中的许多人来说，更年期似乎是一个恶性循环。我们的现代生活方式很可能是造成更年期问题的妇女人数呈流行趋势的罪魁祸首。研究表明，过度的蓝光照射和缺乏阳光、化学和空气污染、饮酒、中枢性肥胖、炎症、精制糖和种子油、药物、营养素缺乏等，都会导致或加剧严重的代谢并发症和内分泌失调。
如果您对自己的生理周期、围绝经期或更年期有任何担心，请咨询专业医护人员。
有健康更年期食谱吗？
The recipe for a healthy perimenopause and menopausal transition is very similar to the recipe for a healthy reproductive system throughout our life. If we follow the lead of hunter/gatherer groups, or traditional humans (and there are quite a few!), still living a natural, species-appropriate lifestyle, we may find more effective ways to support our female hormones during perimenopause, even in a vastly different, modern world. See 女性荷尔蒙健康的祖传智慧，第 1 部分 和 第二部分.
The main factors to “dial in” appear to be a nutrient-dense, whole foods-only, omnivorous diet (no ultra-processed foods); a balanced microbiome and a deeper, more supportive connection to the earth, nature, and each other; appropriate and continuing activity, stress management, creativity, and learning; limiting environmental toxicity; and daily exposure to natural light. Being able to sleep on average 8-9 hours a night is vital for our well-being. These lifestyle practices have been shown in scientific research to support sound sleep and our circadian rhythm, as well as supporting balanced hormonal function, stress management, redox potential (healthy oxidative processes), and the production of naturally high “feel good” hormones.
If you are a female at any stage of perimenopause and you are experiencing an imbalance in reproductive hormones that is affecting your quality of life, you can also read more about menopause and perimenopause 她的e; and more information about supportive things you can try 这里.
草药在传统医学中有着悠久的使用历史，对女性荷尔蒙有很好的支持作用。
介绍： 好健康 Peri-Meno+
好健康 Peri-Meno+ is a comprehensive formula containing scientifically researched herbs to support women through the peri- and postmenopausal years. Hops has been shown to support temperature balance, mood, brain function, and relaxation in menopausal women. Black cohosh is well-known as a support for healthy mood and internal temperature comfort, and fenugreek supports hormonal balance during menopause. Ashwagandha and sage are added to support mood, brain health and function, stress management, and restorative sleep. Ashwagandha has been shown to support healthy cortisol levels. All 5 herbs have been used traditionally to support women as they move through menopause, but they also have been studied regarding their support of a healthy weight, metabolic rate, and cardiovascular and antioxidant function.
Peri-Meno+ 支持
- 温度舒适度
- 情绪和压力管理
- 健康睡眠
- 荷尔蒙平衡
- 心血管和大脑功能
- 健康的新陈代谢、体重和血糖平衡
如果您对自己的生殖和/或荷尔蒙生活的任何部分有任何担忧，请去看全科医生，或与自然健康专业人士联系，以定制个性化的饮食、生活方式和草药补充剂。
有关女性荷尔蒙健康的更多详细信息，请参阅女性健康系列文章：
TAPS PP2895
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