Home Health & Wellness Preparing for Perimenopause: Helpful Things to Consider as You Approach the Menopause

Preparing for Perimenopause: Helpful Things to Consider as You Approach the Menopause

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With a current record-high shortage of Hormone Replacement Therapy (HRT) and menopause being high on the media agenda after the acclaimed Davina McCall: Sex, Mind and the Menopause aired on Channel 4 this month, Cytoplan has seen a significant uplift for its Menopause Support supplement with sales up 68% in the first four months of 2022. 

Amanda Williams, an expert at innovative supplement brand Cytoplan, offers guidance on what things might be helpful to consider as you approach menopause.

Menopause is a natural, transitional part of life that typically affects women between 45 and 55 and is triggered as oestrogen levels begin to decline, eventually leading to the discontinuation of menstruation.’

‘Although it is a natural part of ageing, menopause can elicit many side effects that range from uncomfortable changes to symptoms described as debilitating. In the UK, the average age for a woman affected by menopause is 51. However, women have been known to experience it before they reach 40 years of age.’

‘Before menopause, there is a gradual transition which is named the Perimenopause. It is during this important stage that it will be helpful to consider how you can both prevent and manage symptoms as they arise to support the menopausal journey from the beginning, rather than leaving it later down the line when symptoms have started and in some cases are intolerable.’

Here are some helpful things to consider

Balanced diet

Consuming a nutrient-dense diet and optimising the intake of specific nutrients can help maintain healthy menopause and make a real difference in how you feel. The foundation of our health is optimal nutrition, and it’s more important than ever to ensure your diet is well balanced and full of vitamins and minerals from food sources that are rich in all the vital nutrients we need while also ensuring we have enough protein, good fats and fibre too. 

Brain food 

One of the most common symptoms described by people going through menopause is brain fog’ and not feeling as focused and sharp in terms of recalling memories, names, and feeling well.

It is essential to consider how diet supports your brain health as you move into menopause. Eating a good amount of oily fish and healthy fats such as nuts and avocado will provide a great source of the brain-essential fatty acids, Omega 3 and 6. If your diet needs an Omega boost, try sourcing a high-quality, bio-effective premium Omega 3 supplement. 

Optimise your hormonal health

Optimum adrenal function is essential during this transitional period, and supporting your adrenal glands is something to consider. Reduce stimulants such as alcohol and caffeine, work towards balancing your blood sugar and include nutrients and herbs to support adrenal function such as vitamin C, magnesium, B vitamins and appropriate herbal supplements.  

Foods rich in natural Phyto-oestrogens 

The long-term effects of low oestrogen levels can increase the risk of osteoporosis. Consider including bone-supportive nutrients in daily diet such as food sources of vitamins D3, K2 and C, plus the minerals magnesium and calcium.

It might also be helpful to consider a supplement designed to support menopause symptoms that contain active Phyto-oestrogens, which elicit a mild oestrogenic effect – look for a high-quality and bio-effective formula which contains 100% natural soy or other isoflavones.

Seek advice 

Understand all the options available to you, and seek both advice from your GP, a nutritional therapist or a hormonal specialist; it’s essential to have all the information so that you can make an informed choice about what will be suitable for you in this next transitional stage of your life. 

Keep active

It is thought that sedentary women are more likely to have severe menopausal symptoms, and being physically active is associated with a lower risk of depression. So even if it’s a walk-in nature whenever you get the chance, or some light but regular exercise to ensure you are moving your body each day, keeping active can be an essential factor in managing symptoms.

Optimise sleep

Sleep is fundamental for health and contributes to the healthy production and balance of hormones. Try to be consistent with sleep and wake times, avoid stimulants such as caffeine and reduce exposure to blue light before bedtime. Meditation, mindfulness and yoga have been shown to help address menopausal symptoms, so now is the time to ensure your bedtime routine is optimal for you.

Trust your gut

There is a wealth of information, advice and anecdotes that can be helpful and overwhelming at times, and there is no one solution to suit everyone because we are all unique in our journey through menopause.

The important thing to remember is that just because you might be able to deal with a symptom does not mean you should live with it. There are several things to try to feel your optimal best, but ultimately only you know how you want to feel every day and what will work best for you, so trust yourself.

Interested in exploring what might be helpful to you? Complete a confidential health questionnaire with Cytoplan. A dedicated nutritional therapist will send you a free appraisal of your health and well-being, including advice on lifestyle, diet and supplements; find out more here.

As the leader in food-based and ethical supplementation for over 30 years, Cytoplan has maintained the belief that nature holds the key to health, creating products that work in harmony with the body to optimise health, and the company is dedicated to improving the health of the nation, both ethically and sustainably.

The company recently committed to 100% plastic-free packaging and shipping to customers both in the UK and internationally with the launch of their brand new plastic-free pots, made from natural and sustainable sugar cane.

Cytoplan invests widely in health and nutritional projects across the UK an independent British company owned by The AIM Foundation. It addresses issues such as global warming, community well-being and mental health. Every product purchased goes towards helping others. To find out more about The AIM Foundation, please visit. 

Visit to find out more about Cytoplan’s food-based supplements.  

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