Is it Perimenopause?

Perimenopause is getting a lot of traction now - as many Gen X and Millennials are beginning to experience the signs and symptoms and they want to talk about it!

If you've been on a remote island or under a rock, this may be news to you but for women in their 40's, it is their present reality.

So what is it and what do we do about it?

What is Perimenopause?

It is not a disease. It is the period of time leading up to menopause. Menopause is defined as occurring after twelve consecutive months without a menstrual cycle.

Perimenopause is variable - it could last up to 14 years(!) but the average in the U.S. is about 4 - 7 years. It ranges from a few months to 14 years and most women are not familiar with treatment options (1).

Since the average age of menopause in the U.S. is 51-52, most women will experience symptoms in the latter half of their 40's. Some researchers divide perimenopause into early (occasional irregular cycles) and late menopause (larger gaps between cycles, 60 days or more, and many more symptoms, like hot flashes and vaginal dryness).

A Functional Approach to Perimenopause

We've recently posted a video series on my Instagram which outlines the Functional and holistic 'framework' that I use to address many of my patients' problems. It outlines the basics of how to improve most problems my patients want to resolve. Especially women's gyn issues but also men's hormone issues and other Functional issues like autoimmune conditions, mood disorders, chronic fatigue, etc. I then add individualized targeted therapies, depending on the specific 'root causes' that need to be addressed.

This framework can also be useful to help resolve many of the issues in early perimenopause.

If you or someone you know is already incorporating all of the framework principles and still experiencing unwanted symptoms, specialty testing may be needed to resolve those particular issues. They may also need specific nutritional support or nutraceuticals. That's where I can give guidance.

Access the Functional Health Framework Series

What's Coming Next

Follow me on Instagram or Facebook for my upcoming perimenopause video series coming soon, which will cover irregular periods, hot flashes, painful intercourse, vaginal dryness, low or no libido, mood and memory changes, sleep disruption, belly fat, and more.

I am also creating an online course that will cover all the perimenopause basics, potential root causes, and treatment options. I hope to release it toward the end of July.

Eating for Your Hormones This Summer

What you eat plays a direct role in how your body manages the hormonal shifts of perimenopause. This month's recipe is a great example of how eating well does not have to be complicated. It is packed with plant-based protein, healthy fats, and fresh whole ingredients that support hormone balance and reduce inflammation.

Tex-Mex Summer Farmers Market Salad

A recipe from Dr. Miller's kitchen

Ingredients

- Organic dry white beans, about 3/4 cup, soaked in filtered water overnight, drained and rinsed, then cooked in an Instant Pot for 22 minutes on pressure cook (let pressure naturally release for about 25 minutes afterward). May also use black beans, cranberry beans, kidney beans, pinto beans, or a mix.

- Organic corn on the cob, at least 2 ears, steamed and kernels cut off the cob

- One ripe avocado, semi-firm, cut into 1/4 to 1/2 inch cubes

- One medium organic cucumber, peeled, seeded, and diced

- One orange, red, or yellow pepper (if not sensitive to nightshades), seeded and diced

- 1 cup organic cherry tomatoes, cut into halves or quarters

- 1/2 red onion, peeled and diced (omit if you don't like onions)

- One organic jalapeño (or more to taste), seeded and diced (omit if sensitive to nightshades)

- 1 cup curly leaf parsley or 1/2 cup cilantro leaves (or a mix), finely minced

Dressing

I like to keep it simple in the summer. One easy option is the juice of one or two limes and about 1/3 cup EVOO. Toss everything together in a medium stainless steel bowl, or use your favorite organic store-bought dressing.

Optional Protein Add-Ins

- Beyond Sausage or locally made sausage, cut into thin slices and browned

- Pastured chicken thighs or breasts, baked or grilled and cut into 1 inch pieces

Optional: Spiced Walnuts

I make a chorizo seasoning blend and mix 1 cup of walnuts (mostly halves) with about 1 tablespoon of grass-fed butter to coat. Sprinkle about 1 tablespoon of seasoning over the walnuts and toast in a low oven at about 225 degrees for 5 to 10 minutes. Let cool and use to top each serving.

Bonus: Chorizo Seasoning Blend

- 2 tablespoons ancho chili powder

- 2 tablespoons garlic powder

- 2 tablespoons onion powder

- 1 tablespoon oregano

- 2 teaspoons smoked paprika

- 2 teaspoons cumin

- 2 teaspoons salt

- 1/2 teaspoon black pepper

- 1/2 teaspoon coriander

Mix all together in a bowl. This makes more than you need for one batch of walnuts and can also be used to season chicken or fish. Store in a clean, dry glass spice container.

How to Serve

As a salad bowl: Tear fresh lettuces into a bowl (brown rice also works well here), top with the bean salad, your choice of protein, and extra dressing to taste. If watermelon or peaches are in season in your area, enjoy fresh fruit for dessert.

As a wrap: Heat a gluten free or organic corn tortilla on a flat skillet (I use cast iron — no forever chemicals from non-stick coating!), add a large scoop of salad to one side, top with shredded lettuce and your choice of protein, roll up, cut in half, and enjoy.

Let's kick off summer in a healthy way and kick perimenopause symptoms to the curb!

Best health,

Dr. Karen F. Miller

REF:

1.

pmc.ncbi.nlm.nih.gov

Insights into Perimenopause: A Survey of Perceptions, Opinions on Treatment, and Potential Approaches

Perimenopause, the transitional phase leading up to menopause, affects millions of women worldwide, yet it remains poorly understood and under-addressed in healthcare. Despite the availability of treatment options like hormone replacement therapy ...