Perimenopause is a time in a woman’s life when she hasn’t yet reached full menopause but is experiencing a transition to this stage of life. Most women begin perimenopause in their 40s although some start in their late 30s. During perimenopause, your estrogen levels decrease and your menstrual cycles may shorten or lengthen. Other symptoms of perimenopause include vaginal dryness, mood swings, and trouble sleeping. Women of color often experience perimenopause differently than their white counterparts. According to a study from the Study of Women’s Health Across the Nation, women of color enter perimenopause sooner than white women and the transition is longer. Here is your perimenopause survival guide.
Get in Regular Exercise
One thing you can do is get in regular exercise. Exercise boosts your mood, helps with menopausal weight gain, and keeps your heart healthy. It doesn’t have to be boring. Dancing, playing with your kids, walking around the neighborhood, and using fun online workout videos all add fun to your exercise routine.
Eat Healthier Foods
This doesn’t mean that you have to give up your favorite foods altogether. It just means that you should increase your intake of healthier foods to manage your perimenopause. In this stage of life, bone density slowly decreases and you’ll need more calcium in your diet. Foods such as milk, cheese, yogurt, broccoli, and cauliflower are all good sources of calcium. Lean meats such as turkey, chicken, tuna, and beef are also full of calcium.
Find Ways to Relieve Stress
As you enter perimenopause, you’ll still have the stress of work, your marriage, kids, and financial problems. All of these problems could worsen your perimenopause symptoms. Look for healthy ways to relieve stress. Talk to loved ones and close friends about how you’re feeling. Set stronger boundaries at work with your supervisor and coworkers. Don’t feel guilty if you have occasional mood swings. It’s a part of this transition and you should give yourself grace. Women of color have always had to be strong for others but not many people were strong for them. The “strong black woman” mentality is keeping us from being vulnerable and accepting our hurts. It’s time for us to not feel we need to bear the world on our shoulders, and we should permit ourselves to rest.
Watch Out For Hyperpigmentation
Women of color struggle with hyperpigmentation more than their white counterparts, and this continues into perimenopause. Some women have excess melanin production in their skin, leading to uneven skin tone throughout the body. Skin conditions like psoriasis and acne can cause hyperpigmentation and once you treat these, hyperpigmentation may decrease. Meet with a dermatologist who has experience with treating women of color and seek a treatment that works best for you.
Cut Back on Alcohol
My aunt has been dealing with hot flashes, and one reason she cut back on alcohol consumption is that it makes hot flashes worse. If you’re dealing with night sweats and hot flashes, reduce your alcohol and caffeine intake.
Wear Comfortable Clothing
Keep cool during hot flashes by wearing comfortable clothing made of natural fibers such as cotton and linen. This is especially helpful during the summer months. In addition to this keep a portable fan in your bedroom and your car while you’re out and about.
Don’t Let Your Doctor Dismiss Your Concerns
This perimenopause survival guide wouldn’t be complete without talking to your doctor about help with your perimenopause. Too often, women of color reported that their concerns were minimized or dismissed by their doctors and this doesn’t seem right. Doctors are responsible for hearing your concerns and using the best treatment possible to alleviate the problem. If necessary, visit another doctor who will listen to and act on your concerns.
Manage Your Blood Sugar and Blood Pressure Levels
Women of color are especially prone to diabetes and high blood pressure and perimenopause symptoms can cause blood sugar and blood pressure levels to fluctuate. Visit your doctor for regular checkups and get your blood pressure and sugar levels checked. If these levels are too high, adjust your diet and incorporate more exercise into your routine.
Consider Supplements
Supplements are not a substitute for a healthy diet, but they can help manage perimenopause symptoms. St. John’s wort is well-known for its ability to improve your mood and alleviate depression symptoms. Black cohosh is another popular supplement that some women take to reduce hot flashes and night sweats. Thinning hair can happen during perimenopause and saw palmetto reduces the androgen DHT, which causes hair loss in women.
Perimenopause and Brain Fog
Brain fog is another perimenopause symptom. This is due to hormonal changes in your body but it’s not something to panic about. One way to combat brain fog is to get enough sleep at night. It doesn’t have to be eight hours, but you should make time for quality sleep so you’ll be well-rested and ready for the next day. Activities that strengthen your memory such as deep reading, puzzles, and new hobbies also keep your mind sharp.
About Perimenopausal Hair Loss
Earlier, I talked briefly about how saw palmetto is good for reducing the androgen DHT that causes female hair loss. Now I want to discuss perimenopausal hair loss and other treatments. Sometimes you experience hair loss after a major stressful event such as divorce or the loss of a loved one. Certain medications may also be a cause of hair loss. The best option is to meet with your dermatologist to get a better idea of the causes and the right treatment. Minoxidil is another common medicine for hair loss that is effective.
Perimenopause affects women of color in unique ways, but they can manage the symptoms and get through this transition with grace and confidence. This perimenopause survival guide will help them do this.
