Chanelle DeGraff, MS, CNS, is a Clinical Nutrition Specialist and Captivating Nutrition & Wellness founder. She specializes in gut health, autoimmune conditions, and women's wellness and empowers her clients with personalized nutrition strategies. Her approach combines academic knowledge with real-life experience as a mother of seven.
Perimenopause can be a challenging time for many women, with hormonal fluctuations causing a range of uncomfortable symptoms. However, by embracing biohacking principles, you can take control of your health and minimize the impact of these changes. This article explores seven effective biohacking strategies to help you navigate perimenopause with greater ease and comfort.
Understanding perimenopause and menopause
Perimenopause is the transitional period leading up to menopause, typically beginning in a woman's 40s. During this time, the ovaries gradually produce less estrogen, causing irregular menstrual cycles and various symptoms. Menopause is officially reached when a woman has gone 12 consecutive months without a menstrual period, with the average age in the United States being 52.
Statistics show that perimenopause affects millions of women worldwide. In the United States, it's estimated that about 1.3 million women enter menopause each year. The duration of perimenopause varies, lasting anywhere from a few months to several years, with an average of 4 years.
The biological changes of perimenopause involve complex hormonal changes. As the ovaries begin to produce less estrogen and progesterone, the body experiences various biochemical imbalances. These hormonal fluctuations can lead to:
Irregular menstrual cycles
Hot flashes and night sweats
Mood changes and irritability
Sleep disturbances
Vaginal dryness
Changes in libido
Weight gain
Nutritional deficiencies can exacerbate perimenopausal symptoms. For example, low vitamin D, calcium, and magnesium levels may contribute to bone density loss and mood changes. Additionally, insufficient omega-3 fatty acid intake can worsen inflammation and mood disorders.
What is biohacking?
The term "biohacking" may sound scary, but it simply involves maximizing your biology to work for you rather than against you. In modern life, factors such as blue light, toxic build-up, and constant food intake can negatively impact our bodies, causing our systems to slow down. Biohacking aims to help bring the body back to a balanced state.
7 biohacking tips for managing perimenopause symptoms
1. Leverage the benefits of cold therapy
Cold therapy, also known as cryotherapy, has shown promising results in alleviating various perimenopausal symptoms. Recent studies suggest that exposure to cold temperatures can help manage some of the most common complaints associated with perimenopause.
Benefits for perimenopausal symptoms:
Reduced anxiety (reported by 47% of participants in a study)
Improved mood swings (34% of participants)
Elevated overall mood (31% of participants)
Decreased hot flashes (30% of participants)
Alleviation of joint pain and arthritis symptoms
Improved sleep quality
Enhanced energy levels and mental clarity
Simple ways to incorporate cold therapy:
Cold Showers: Start with 30 seconds of cold water at the end of your regular shower, gradually increasing to 2-3 minutes. Alternatively, try contrast showers by alternating between 3 minutes of hot water and 1 minute of cold water, repeating the cycle three times.
Face Dunking: Submerge your face in a bowl of cold water for 15-30 seconds. This can stimulate the vagus nerve, potentially reducing stress and anxiety.
Cold Compresses: Apply cold packs or ice wrapped in a towel to the back of your neck or forehead during hot flashes.
Outdoor Activities: Take walks or engage in light exercise outdoors during cooler weather. This can provide a milder form of cold exposure while benefiting from nature and physical activity.
Cold Plunges: If you're more adventurous, consider cold water swimming or using a cold plunge tub. Start with brief immersions (30 seconds to 2 minutes) in water temperatures between 50-60°F (10-15°C).
Remember to start slowly and listen to your body. It's crucial to consult with your healthcare provider before beginning any new therapy, especially if you have underlying health conditions. As you incorporate cold therapy into your routine, it becomes an invigorating and effective tool for managing perimenopausal symptoms and improving overall well-being.
2. Optimize mental health with mindfulness techniques
Perimenopause can significantly impact mental health, leading to mood swings, anxiety, and depression. A proactive approach to mental health may involve:
Meditation apps such as Headspace, Calm, and Insight Timer provide guided meditations to reduce stress and improve emotional well-being.
Apps like Open can facilitate breathwork, which involves practicing specific breathing techniques to manage stress and anxiety.
Light therapy, which involves exposure to specific wavelengths of light to regulate mood and sleep patterns, can be beneficial, especially during darker months, using a light therapy lamp.
Regular practice of these techniques can help stabilize mood and reduce the emotional impact of hormonal fluctuations.
3. Balance hormones through diet and stress management
The Mediterranean dietary pattern is an excellent choice for women going through perimenopause because of its numerous health benefits, flexibility to adapt to individual cultural cooking preferences, and potential to alleviate menopausal symptoms.
Overview of the Mediterranean diet:
The Mediterranean diet is predominantly plant-based, emphasizing whole grains, fruits, vegetables, legumes, nuts, and healthy fats such as olive oil. It also includes moderate amounts of fish, poultry, eggs, and dairy, with limited consumption of red meat. The macronutrient breakdown is typically:
50-60% carbohydrates
25-35% fat (primarily from olive oil and nuts)
10-20% protein
Key foods and benefits:
Flaxseeds: Flaxseeds are rich in phytoestrogens and omega-3 fatty acids, which can help regulate hormonal fluctuations, reduce inflammation, and support heart health. The phytoestrogens found in flaxseeds mimic estrogen in the body, potentially alleviating symptoms such as hot flashes and mood disturbances.
Fatty fish: Rich in omega-3 fatty acids, which can aid in managing mood swings and reducing inflammation.
Legumes: Offering plant-based protein and fiber to support weight management and blood sugar control.
Fruits and vegetables: Offer a wide range of vitamins, minerals, and antioxidants to support overall health.
Evidence of effectiveness:
Research has shown that the Mediterranean diet can be particularly beneficial for perimenopausal women:
A study found that women who closely followed a Mediterranean-style diet were about 20% less likely to report menopausal symptoms, particularly hot flashes.
Another study found that consuming legumes and extra-virgin olive oil was linked to reduced severity of total menopausal symptoms and psychological symptoms, respectively.
A comprehensive analysis of observational studies and randomized trials revealed that consistent adherence to the Mediterranean diet can lower the risk factors for cardiovascular disease, enhance bone mineral density, prevent cognitive decline, and decrease the likelihood of breast cancer in menopausal women.
Therapeutic foods:
Flaxseeds: Flaxseeds are rich in phytoestrogens, supporting hormone balance during perimenopause. They also provide fiber and omega-3 fatty acids for heart health and inflammation reduction.
Legumes: Regular consumption of legumes has been linked to reduced severity of menopausal symptoms. Legumes offer plant-based protein and fiber, which can aid in weight management and blood sugar control during perimenopause.
Potential drawbacks:
Transitioning to a Mediterranean diet may require significant changes in eating habits, which could be challenging for some women. This adaptation period should be considered.
Some Mediterranean diet staples such as fresh fish, olive oil, and nuts can be more expensive than processed alternatives, so cost may be a factor to consider.
Preparing meals from scratch with fresh ingredients may require more time and effort, so a commitment to time is necessary.
While the diet is healthy, it's still important to watch portion sizes to maintain a healthy weight; thus, portion control is crucial.
The diet includes moderate wine consumption, which may not be suitable for all women, especially those who need to moderate alcohol intake.
4. Explore adaptogenic herbs
Adaptogenic herbs like ashwagandha and maca root have shown promise in managing perimenopausal symptoms:
Ashwagandha (Withania somnifera):
Ashwagandha is an herb used in traditional Ayurvedic medicine, known for its stress-reducing and hormone-balancing properties.
Dosage: Research suggests that taking 300 mg of ashwagandha root extract twice daily for eight weeks can significantly reduce climacteric symptoms in perimenopausal women.
Benefits: Studies have shown that ashwagandha supplementation can lead to reductions in psychological, somato-vegetative, and urogenital symptoms associated with perimenopause. It may also help increase serum estradiol levels and reduce follicle-stimulating hormone (FSH) and luteinizing hormone (LH) levels.
Cautions: While generally considered safe, ashwagandha may interact with certain medications, including immunosuppressants, sedatives, and thyroid hormone medications. It's important to consult with a healthcare provider before use, especially if you have any underlying health conditions.
Maca Root (Lepidium meyenii):
Ashwagandha is an herb used in traditional Ayurvedic medicine, known for its stress-reducing and hormone-balancing properties.
Dosage: Research suggests that taking 300 mg of ashwagandha root extract twice daily for eight weeks can significantly reduce climacteric symptoms in perimenopausal women.
Benefits: Studies have shown that ashwagandha supplementation can lead to reductions in psychological, somato-vegetative, and urogenital symptoms associated with perimenopause. It may also help increase serum estradiol levels and reduce follicle-stimulating hormone (FSH) and luteinizing hormone (LH) levels.
Cautions: While generally considered safe, ashwagandha may interact with certain medications, including immunosuppressants, sedatives, and thyroid hormone medications. It's important to consult with your primary care provider before use, especially if you have any underlying health conditions.
5. Improve sleep hygiene
Good sleep hygiene is essential for improving both the quality and quantity of sleep, which can significantly impact overall health and well-being. Here are some ways to enhance your sleep hygiene:
Practice deep breathing exercises: Deep breathing can trigger the body's relaxation response, reducing stress and anxiety. Try the 4-7-8 technique: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
Prioritize sleep: Establish a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. Aim for 7-9 hours of sleep each night.
Create a relaxing bedtime routine: Engage in calming activities before going to bed, such as reading, taking a warm bath, or practicing mindfulness and meditation. Avoid screens and electronic devices at least an hour before bedtime to reduce exposure to blue light.
Optimize your sleep environment: Ensure your bedroom is cool, dark, and quiet. Use blackout curtains, earplugs, or a white noise machine if necessary. Invest in a comfortable mattress and pillows.
Limit caffeine and alcohol: Both can interfere with sleep quality. Avoid consuming caffeine at least 6 hours before bedtime and limit alcohol intake.
Seek professional help if needed: If you continue to have trouble sleeping, consult a healthcare provider. They can help identify any underlying issues and recommend appropriate treatments or therapies.
Improving sleep hygiene can result in better sleep quality, which in turn promotes overall health, including mood regulation, cognitive function, and immune system strength.
6. Regulate blood sugar
Fluctuating hormones during perimenopause can impact blood sugar regulation. To manage your blood sugar levels:
Cut down on refined carbohydrates: Limit consumption of white bread, pasta, sugary snacks, and beverages.
Opt for complex carbohydrates: Include whole grains, legumes, and vegetables in your diet for sustained energy and improved blood sugar control.
Try to reverse intermittent fasting: Reverse intermittent fasting is a dietary approach that involves consuming all of your daily calories within a specific time window earlier in the day, typically starting with breakfast and ending in the early afternoon. This method contrasts with traditional intermittent fasting, where the eating window often starts later in the day and extends into the evening.
Key aspects of reverse intermittent fasting:
Eating Window: Typically, the eating period begins in the morning (e.g., 7 AM) and ends in the early afternoon (e.g., 3 PM).
Fasting Window: The fasting period extends from the end of the eating window until the next morning, usually around 16-18 hours.
Focus on Breakfast: Emphasizes the importance of eating a substantial breakfast and lunch, while dinner is either very light or skipped entirely.
Benefits:
Improved Metabolism: Aligning eating patterns with the body's natural circadian rhythms can enhance metabolic health.
Better Blood Sugar Control: Early time-restricted eating may help stabilize blood sugar levels and improve insulin sensitivity.
Enhanced Sleep Quality: Avoiding late-night meals can contribute to better sleep by reducing digestive activity during sleep hours.
Example schedule:
Eating Window: 7 AM to 3 PM
Fasting Window: 3 PM to 7 AM the next day
Reverse intermittent fasting can be especially helpful for people who want to improve their metabolic health, manage their weight, and sync their eating habits with their natural biological rhythms. However, it's important to consult with a healthcare provider before making significant changes to your eating patterns. Eating within an hour of waking up can help maintain overall hormone balance. Some women have discovered that time-restricted eating patterns can help regulate blood sugar levels and improve insulin sensitivity. Nonetheless, it's important to consult with a healthcare provider before trying this approach as it may not be suitable for everyone.
7. Prioritize regular physical activity
Exercise is a powerful tool for managing perimenopausal symptoms and overall health:
Incorporate aerobic exercise: Aim for at least 150 minutes of moderate-intensity aerobic activity per week. This can include brisk walking, cycling, or swimming.
Add strength training: Resistance exercises help maintain muscle mass and bone density, which are crucial during perimenopause. Aim for two to three sessions per week.
Try high-intensity interval training (HIIT): Short bursts of intense exercise followed by recovery periods can be particularly effective for boosting metabolism and improving cardiovascular health. Make sure you listen to your body. If you need to start with more restorative exercise, begin with walking or yoga.
Explore mind-body exercises: Practices like yoga or Pilates can help improve flexibility, balance, and stress management.
Use fitness tracking apps: These can help you monitor your progress, set goals, and stay motivated.
Perimenopause is a natural transition, but it doesn't have to be a struggle. By embracing biohacking principles and implementing these seven strategies, you can take control of your symptoms and optimize your health during this important life stage. Remember, every woman's experience with perimenopause is unique, so it may take some experimentation to find the combination of approaches that work best for you. Always consult with a healthcare provider before making significant changes to your diet, exercise routine, or supplement regimen, especially if you have any underlying health conditions.
By incorporating cold therapy, optimizing your nutrition, managing stress, and staying physically active, you can easily navigate perimenopause and set the stage for a healthy, vibrant postmenopausal life. Embrace this time as an opportunity for self-discovery and empowerment, using biohacking as a tool to unlock your body's potential for wellness and vitality.
Read more from Chanelle DeGraff
Chanelle DeGraff, Clinical Nutrition Specialist
Chanelle DeGraff, MS, CNS, is a Clinical Nutrition Specialist and Captivating Nutrition & Wellness founder. She holds a Master's degree in Clinical Nutrition and is certified as a Nutrition Specialist, bringing a wealth of knowledge to her practice. Chanelle specializes in gut health, autoimmune conditions, and women's wellness, and she empowers clients through personalized nutrition strategies. As a mother of seven, she understands the challenges of balancing nutrition with real-life demands. Chanelle's approach focuses on intuitive eating and whole foods, encouraging clients to abandon calorie counting and adopt a natural approach to nourishment.
