Understanding Perimenopause – Symptoms, Diet, Exercise, and Natural Support with Dr. Wendy Christine
Loading player...
In this episode of the Get Up and Go Breakfast program on Radio Cape Pulpit, host Anton Brink speaks with Dr. Wendy Christine from Integrated Health Solution about perimenopause – the transitional phase leading up to menopause that often begins in a woman's mid-30s to early 40s.
Dr. Christine explains that perimenopause is characterized by fluctuating hormone levels (estrogen and progesterone), not simply a decline. This unpredictability causes a wide range of symptoms, including:
Sleep disturbances and insomnia
Mood changes, irritability, and heightened anxiety
Brain fog and difficulty concentrating
Fatigue and reduced energy
Headaches, joint and muscle aches
Changes in libido, urinary function, and body composition (including belly fat accumulation)
Changes in hair, skin, and food sensitivities (e.g., less tolerance for alcohol or caffeine)
She clarifies that menopause is just one day – the day a woman has not had a menstrual period for 12 months. Before that is perimenopause; after is postmenopause. Hot flushes are not always the first symptom; they often appear later when estrogen becomes more depleted.
Dr. Christine emphasizes that women are not imagining these symptoms – they are physiological and real. To support the body naturally, she recommends:
Diet: Prioritize protein (to maintain muscle mass and bone health) and eat whole, minimally processed foods with healthy fats, slow-release carbs, and plenty of vegetables.
Exercise: Include strength training to combat muscle loss and declining bone density, alongside cardiovascular exercise.
Sleep: Keep bedrooms cool, limit caffeine, and practice good sleep hygiene.
Stress management: Reduce stress hormones, which can disrupt sleep and worsen symptoms.
Supplements: Seek advice from a healthcare professional rather than self-prescribing, as individual needs vary.
She also mentions that men experience a similar hormonal decline called andropause – a "male menopause" – which can make this a challenging time for the whole household.
Dr. Christine explains that perimenopause is characterized by fluctuating hormone levels (estrogen and progesterone), not simply a decline. This unpredictability causes a wide range of symptoms, including:
Sleep disturbances and insomnia
Mood changes, irritability, and heightened anxiety
Brain fog and difficulty concentrating
Fatigue and reduced energy
Headaches, joint and muscle aches
Changes in libido, urinary function, and body composition (including belly fat accumulation)
Changes in hair, skin, and food sensitivities (e.g., less tolerance for alcohol or caffeine)
She clarifies that menopause is just one day – the day a woman has not had a menstrual period for 12 months. Before that is perimenopause; after is postmenopause. Hot flushes are not always the first symptom; they often appear later when estrogen becomes more depleted.
Dr. Christine emphasizes that women are not imagining these symptoms – they are physiological and real. To support the body naturally, she recommends:
Diet: Prioritize protein (to maintain muscle mass and bone health) and eat whole, minimally processed foods with healthy fats, slow-release carbs, and plenty of vegetables.
Exercise: Include strength training to combat muscle loss and declining bone density, alongside cardiovascular exercise.
Sleep: Keep bedrooms cool, limit caffeine, and practice good sleep hygiene.
Stress management: Reduce stress hormones, which can disrupt sleep and worsen symptoms.
Supplements: Seek advice from a healthcare professional rather than self-prescribing, as individual needs vary.
She also mentions that men experience a similar hormonal decline called andropause – a "male menopause" – which can make this a challenging time for the whole household.
