Navigating Perimenopause: What to Expect Before Menopause Begins
Navigating Perimenopause: What to Expect Before Menopause Begins The period before menopause, when your ovaries gradually stop producing as much estrogen and progesterone, is known as the perimenopause. The average duration of this natural phase is 4 to 8 years, though some people may experience it for up to 10 years. It usually starts between the late 30s and early 40s (usually around age 47). Despite being a normal aspect of aging, perimenopause’s fluctuating hormone levels can cause a variety of symptoms. Let’s talk about what to anticipate and how to confidently, thoughtfully, and knowledgeablely manage symptoms. What does perimenopause mean? “Perimenopause” literally means “around menopause.” It is the time when hormones change before periods stop. During this time, people often have irregular periods, changes in hormones, and physical or emotional symptoms. Fertility goes down, but it may stay that way until menopause, which is 12 months in a row without a period. It’s interesting to note that estrogen levels may be 20–30% higher than they were before menopause, but they can change a lot, which can cause symptoms. What causes it As ovarian function declines, the levels of estrogen and progesterone change in ways that are hard to predict. These hormones have an effect on many systems in the body: Thermoregulation: Low estrogen levels make it hard to control body temperature, which can lead to night sweats and hot flashes. Mood: Changes in hormones can affect neurotransmitters like serotonin and cortisol, which can make you more irritable or anxious. Cognition: Estrogen helps with memory and focus, but changes in its levels can cause “brain fog” and forgetfulness. Bone and Metabolism: Less hormone support slows down metabolism, makes you gain weight (especially around your stomach), and lowers bone density. Neurological and Inflammation Risk: Perimenopause seems to be a pro-inflammatory state, which may raise the risk of conditions like Alzheimer’s disease later in life. Typical Perimenopausal Symptoms Not all women experience all of the symptoms, which differ in type and intensity: Periods may be lighter, heavier, shorter, longer, or skipped completely due to irregular menstrual cycles (femininehealth.orgMedicover Hospitals). About 37% of women in the late perimenopause experience hot flashes and night sweats, which is five times more common than in premenopausal women. Fatigue and sleep disturbances Anxiety, depression, or mood swings Problems with memory, focus, or mental clarity are known as brain fog. Reduced libido and dry vagina Gaining weight and altering one’s body composition Changes in skin or hair, palpitations, or joint pain How long does it last and when does it start? Early to mid-40s is the typical onset (average ~47). Duration: 4–8 years on average (some reports go up to 10 years or longer). Because of this variability, some women may transition later in life, while others may experience early perimenopause as early as age 35. The Journal of Pharmaceuticals Although prevalence varies by region, up to 50% of middle-aged women worldwide report moderate to severe symptoms; for instance, Asian women frequently report lower rates of hot flashes than Western women. Perimenopause Management A) Dietary and Lifestyle Techniques Nutrition that is balanced: To promote bone and heart health, place an emphasis on whole foods, such as vegetables, legumes, lean proteins, healthy fats, and calcium-rich sources. Limit triggers: Steer clear of processed foods, sugar, alcohol, and caffeine in excess as these can cause mood swings, hot flashes, and disturbed sleep. Drink plenty of water to help reduce vulvovaginal dryness and hot flashes. B) Physical activity and exercise Strength training twice a week: supports bone density, increases muscle mass, and aids in weight and metabolism maintenance . Cardio: Exercises like cycling, walking, and brisk movement enhance mental and physical health. Pilates or yoga: Provides flexibility, stress reduction, and better sleep. C) Stress and Sleep Management Make good sleep hygiene a priority: Avoid screens and stimulants right before bed, create a sleep schedule, and keep the bedroom cool. Tools for reducing stress: Although there is conflicting evidence regarding the direct symptom reduction of mindfulness, meditation, yoga, or deep breathing, these practices can help reduce anxiety and mood swings. D) Monitoring Symptoms Keep a daily journal or use tracking apps (such as Perimenopause Hub or Clue) to record your mood, cycles, and symptoms. This facilitates pattern recognition and enhances dialogue with your healthcare provider. Treatment and Medical Choices Hormonal Therapy Hormonal contraceptives: When ovulation continues in the early stages of perimenopause, these can control cycles and lessen symptoms. Hormone therapy for menopause (HRT/MHT): Hot flashes, mood, and bone health are all improved by estrogen ± progestogen; however, it is best suited for postmenopausal or late perimenopausal women after a thorough risk assessment (e.g. risks for clotting, breast cancer, strokes). Vaginal estrogen: A localized treatment with little systemic absorption for discomfort and dryness. Non-Hormonal Drugs SSRIs/SNRIs: Good for hot flashes and mood swings; examples include paroxetine, venlafaxine, and escitalopram. When hormonal treatment is not an option, gabapentin and fezolinetant can help reduce hot flashes. Clinical hypnosis and cognitive behavioral therapy (CBT) have been demonstrated to help control emotional disturbance and hot flashes. Alternative Medicines Despite the popularity of herbal remedies like maca, ashwagandha, evening primrose, and black cohosh, most high-quality research shows inconsistent benefits; many supplements lack proven results, so before using them, speak with your healthcare provider. Overcoming Myths & Looking for Assistance Experts advise against “catastrophizing” the perimenopause. Particularly early in the transition, many women have mild to moderate symptoms, so awareness and perspective are important. Since estrogen levels rise before they fall, it is becoming more and more advised to use symptoms to make diagnoses rather than just menstrual fluctuations. FeminineHealth.org, The Guardian. It is crucial to properly evaluate important conditions like thyroid disorders, PCOS, endometriosis, and fibroids because they can mimic perimenopausal symptoms. The Australian. Up to 90% of women say they are not well-informed about perimenopause symptoms and available treatments, indicating that awareness gaps still exist. The Significance of Long-Term Health Perimenopause has long-term effects in addition to its immediate symptoms: Decreased estrogen is linked to
Preparing for a Gentle Birth: Nutrition & Wellness in the Third Trimester
1. Introduction: Understanding Natural Birth Natural childbirth, often understood as vaginal delivery with minimal medical intervention, is widely encouraged when mother and baby are healthy. While cesarean sections remain essential in certain scenarios, natural birth generally leads to quicker recovery, lower risk of infection, smoother breastfeeding, and emotional empowerment. At Birthwave, we focus on evidence-based tips for normal delivery so that women enter labor with confidence and knowledge. The World Health Organization supports individualized, low-intervention care, emphasizing the importance of respecting each woman’s preferences while avoiding unnecessary procedures. Every labor progresses at its own pace, and slower cervical dilation shouldn’t automatically trigger intervention. 2. Why a Nutrient-Rich Third Trimester Diet Matters During weeks 28–40, both your body and baby go through rapid changes. Your baby accumulates weight, organs mature, and your fluid volume peaks. This requires a diet packed with energy, protein, and key micronutrients to support both comfort and strength through labor. Balanced nutrition is among the most practical tips for normal delivery, ensuring stamina and smoother contractions. Protein (50–60 g/day): tissue repair, muscle tone, and baby growth. Iron (27 mg/day): prevents anemia and fatigue. Omega‑3 (DHA/EPA): supports fetal brain development and may shorten labor. Zinc & Magnesium: aid efficient contractions and mood regulation. Vitamin K, C & B complex: hormonal balance, immunity, and healing. Hydration: 2.5–3 L of fluids daily for labor endurance. 3. Top Labor-Boosting Foods to Include A healthy diet is a cornerstone in applying tips for normal delivery. Here are powerful third-trimester foods: ✅ Dates: Aid cervical dilation and reduce labor time. ✅ Bone Broth & Egg Yolks: Support natural pain relief and hormone balance. ✅ Green Leafy Vegetables & Seeds: Enhance tissue strength and clotting. ✅ Fatty Fish & Healthy Fats: Support brain development and blood sugar balance. ✅ Fibre-Rich Fruits & Grains: Prevent constipation and maintain comfort. 4. Exercise & Movement to Support Natural Labor Regular exercise is among the most recommended tips for normal delivery, as it promotes stamina, alignment, and effective contractions. The American College of Sports Medicine suggests at least 150 minutes of moderate weekly activity. Walking (30–60 min/day) Prenatal Yoga (cat‑cow, child’s pose, gentle warrior) Squats & Lunges (10–15 reps daily) Pelvic Floor Exercises (Kegels & Tilts) Swimming for low-impact fitness ✔ Always stop if you notice pain, bleeding, or early contractions. 5. Natural Support Techniques Beyond Nutrition & Fitness Beyond diet and exercise, these tips for normal delivery enhance readiness: 🌺 Red Raspberry Leaf Tea – may shorten labor duration.👣 Perineal Massage – reduces tearing and speeds healing.🤝 Continuous Doula Support – linked to shorter and safer births.🎯 Posture & Alignment – improves fetal positioning.🧘♀️ Breathing & Relaxation – lowers anxiety and improves focus. 6. The Current Evidence: Research-Backed Benefits Diet & natural birth readiness: Better nutrition reduces gestational diabetes and cesarean risk. Empowerment: Women using tips for normal delivery like continuous support and breathing exercises feel more in control. Infant health: Vaginal births aid newborn immunity and breastfeeding success. 7. 20 Practical Third Trimester Prep Tips Following structured tips for normal delivery helps expectant mothers prepare effectively: Eat protein-rich meals and leafy greens daily. Drink 2.5–3 L of fluids. Consume 3–4 dates daily from week 36. Include omega‑3 sources like salmon or chia seeds. Practice prenatal yoga and squats. Perform pelvic tilts and Kegels. Swim weekly for stamina. Start perineal massage at week 34. Build a support plan with your partner or doula. Practice mindful breathing and relaxation. 8. Final Thoughts: Empowering Your Birth Experience Approaching birth with preparation—nourished body, engaged mind, and supportive environment—makes a difference. By combining balanced nutrition, exercise, and emotional readiness, you apply proven tips for normal delivery that increase comfort, confidence, and safety. If you’re looking for personalized guidance, Birthwave’s prenatal wellness team can help create a structured plan blending nutrition, exercise, mental wellness, and supportive care for your third trimester. Together, we’ll ensure you’re ready for a positive and empowering birthing experience. Location: 8/15, Mahalingapuram Main Rd, Mahalingapuram, Nungambakkam, Chennai, Tamil Nadu 600034Phone: 089394 86072
Why to Maintain a Food Diary:
Why to Maintain a Food Diary: A Key to Mindful Eating and Fertility Why to Maintain a Food Diary Healthy Foods : When I ask my patients trying to conceive about their eating habits, they often draw a blank. Questions like “What did you have for breakfast yesterday?” or “When was the last time you had junk food?” are met with confusion. Many wonder why, instead of immediately prescribing fertility treatments, I’m asking about their diet. The truth is, your body’s ability to conceive is intricately linked to what you eat. While age is an important factor in fertility, it’s not the only one. Your body needs to feel safe and well-nourished to support conception, ovulation, fertilization, and embryo growth. This is where maintaining a food diary becomes crucial in your journey to conceive. Junk Foods : As someone who believes that FOOD is MAGIC and can be the solution to many of our problems, I can’t stress enough how important it is to be mindful of what we eat, especially when trying to conceive. We must brutally accept that we often don’t eat right. Correcting this is crucial while you’re on your Trying To Conceive journey. Here’s a suggestion from a fellow ‘messed up eater’: maintain a food diary. Let’s get into more details What is a Food Diary? It’s nothing fancy. It’s just a documentation of what you have eaten over the day. Breakfast, lunch, snack, dinner, beverages. Even the most conscious eater, may not be getting the recommended daily allowance of macro or micro nutrients appropriate for their weight, height, age and lifestyle. And I say this with a lot of experience. Correcting this, which is probably the root cause of sub-fertility is extremely important. It’s common to feel over whelmed when words like RDA, are thrown around. Don’t be! The next couple of paragraphs are for people who are in their Trying To Conceive journey, having issues with fertility, undergoing fertility treatments. Having a conscious understanding of what goes into your body to help you survive through the day is quintessential. When you maintain a food diary and write down everything that you have eaten or drunk in a day, you get to understand the mind-body equation of hunger and satiety well. There are two hormones in our body which determine our eating habits. Ghrelin and Leptin. Ghrelin is the hunger hormone, the more of it gives us hunger pangs and pushes us to eat. Leptin is the satiety hormone, which does the opposite. Somewhere in between our body also deals with something called as ‘cravings’. And when you are on your weight loss journey or trying to conceive journey – cravings are not your best friend! Giving in to them is silently yet possibly changing the whole hormone balance, energy homeostasis and sugar metabolism. A pop of candy after meals which started as taste test of a new bar hanging at home, may not even seem like a big deal, only for you to realize couple of months later that your body is accustomed to eating sweet after meals. And that’s a silent craving there my love! Let me tell you something super interesting. We eat because we are wired to act on the lines of hunger. Our body demands food. We also eat because our emotions drive us closer to food. And this is not hunger. This is purely an interplay at the ARN – Appetite Regulatory Network of the Hypothalamus. This is happening at a different level of consciousness. Maintaining a food diary can help identify and modify these patterns. Benefits of Maintaining a Food Diary Weight loss and weight loss maintenance. If you’re someone who’s concentrating on reducing your calorie intake . Mindful eating – you don’t need that extra packet of chips which you reach out to when you’re bored. You don’t have to munch in . Identifying trigger foods and food sensitivities. Address stress eating The first step in building better habits is to be aware of the existing habits. The whole world is now talking about GUT MICROBIOME and its role in health and harmony of the body. Its role in practically functioning of every organ in the body from digestion, removing toxins, fertility, longevity etc. Looking back in the past couple of years and our heavy dependence on antibiotics for various physical ailments, our consumption of processed and ultra processed foods would have taken a huge toll on the MICROBIOME and there has been a significant increase in the incidence and prevalence of Irritable Bowel Syndrome, Gluten sensitivities and food allergies. By maintaining a food diary, you can better relate to your body’s signs and symptoms in response to specific foods. There is better relatability. If You’re New to Maintaining a FoodDiary, Here’s a Step-By-Step Guide: If you are a virgin at FOOD DIARY, here’s a step by step guide to starting and maintaining one, without over whelming yourself. Start slow, it is not a competition to win. You don’t have an opposition. So stop fighting with yourself, start it like a fun activity. Document your major meals – breakfast, lunch and dinner. Give details about the quantity, company and ambience. Once you get into the flow of documenting the major meals of the day, level it up by noting down beverages. From your morning coffee to the peer pressure coffee you have in that office break. The more details you include, the better is your awareness. And being aware of your own habits is the first step to mindful clean eating. Do this for about 15 days before you notch it up by including your snacks. Don’t forget the midnight biryani. I live in Chennai and the city is lit with food parks and stalls till 4am! And by lit, I don’t mean lit with lights, it’s also lit with people! If you have come all this while, you probably survived the most difficult part of any task – CONSISTENCY! So why not write down a line
