Perimenopause is the natural transition that leads up to the menopause. In this guide we explain what happens during this stage, the changes many women notice, and practical ways to look after yourself – including what to look for if you choose a food supplement.
Premenopause, perimenopause and postmenopause
Menopause is defined as the point when you have not had a period for 12 consecutive months. Perimenopause covers the years of transition before that point and the 12 months that follow; postmenopause is the time afterwards. In the UK, the average age of menopause is 51.
Changes many women notice
Every woman's experience is different. Commonly reported changes include irregular periods, hot flushes and night sweats, changes in sleep and mood, tiredness, 'brain fog', vaginal dryness, changes in skin and hair, and aches in the joints. If any of these are affecting your daily life, speak to your GP or practice nurse – they can explain all the options available, including hormone replacement therapy (HRT) where appropriate. The NHS menopause pages are a reliable source of information.
Looking after yourself during perimenopause
- Move every day: include strength and weight-bearing exercise to help maintain muscles and bones.
- Eat well: plenty of vegetables, wholegrains, pulses, protein and calcium-rich foods.
- Prioritise sleep: keep regular times and a cool bedroom.
- Manage stress: try breathing exercises, yoga or time outdoors.
- Limit alcohol and don't smoke.
Nutrients at this stage of life
Vitamin B6 contributes to the regulation of hormonal activity and to normal psychological function. Vitamin D and calcium contribute to the maintenance of normal bones and zinc contributes to the maintenance of normal hair and nails.
Functional mushrooms
Reishi, Lion's Mane and Cordyceps have a long history of traditional use in Asia. There are currently no authorised health claims for mushrooms themselves, so any benefit we mention on our pages is linked to the vitamins and minerals in our formulas.
How to choose a food supplement
- Check the full list of ingredients and the amount of each vitamin and mineral per daily intake.
- Look for the species and part of the mushroom used, and whether it is an extract or a powder.
- Check organic certification, allergens and the recommended daily intake on the label.
- Follow the directions and do not exceed the recommended daily intake.
Hifas-Menopause
Hifas-Menopause is a hormone-free food supplement that combines organic Reishi, Lion's Mane and Cordyceps sinensis with Ashwagandha root extract, green tea extract, live cultures, vitamins B6 and D and zinc. Vitamin B6 contributes to the regulation of hormonal activity and to normal psychological function. Vitamin D contributes to the maintenance of normal bones, and zinc contributes to the normal function of the immune system. Take two capsules a day as directed on the label.
If you are taking any medication, are under medical supervision or have a hormone-sensitive condition, please speak to your doctor before taking any food supplement. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.