Balancing work and life during perimenopause and menopause is an ongoing process that requires intentional effort, but with the right strategies and supplements, women can navigate this journey with resilience and well-being. Dr Rana Choudhary, Consultant, Gynaecology and Obstetrics, Wockhardt Hospitals, Mumbai Central, explained that perimenopause is the transitional phase preceding menopause. “It usually starts in the 40s, but can begin earlier. This phase is characterised by fluctuating levels of estrogen and progesterone, the primary reproductive hormones. These changes can cause a range of physical and emotional symptoms. The transition can last from a few months to several years before menstruation finally stops,” she said. While perimenopause is a natural part of ageing, Dr Choudhary said ongoing symptoms like disrupted sleep, fatigue, mood changes, or irregular periods must be discussed with a doctor. “Lifestyle changes such as avoiding caffeine in the evening, following a consistent sleep schedule, and practicing mindfulness or breathing exercises before bed can help. In some cases, hormone therapy or low-dose antidepressants might be suggested based on individual needs,” said Dr Choudhary. Women in perimenopause and menopause may notice changes in their body which now require greater attention. This is where some supplements may be of help. Mini Mathur, who is currently documenting her perimenopausal journey on social media to share awareness among her audience, took us along her go-to supplements for this purpose. "Here’s a peek at my personal supplement stash—my arsenal for perimenopause survival !!" she mentioned in the caption of her Instagram post. Dr. Priyanka Dass, Consultant - Obstetrician, Gynecologist, Infertility Specialist, Laparoscopic Surgeon, Motherhood Hospitals, Kothanur, Bangalore decoded the benefits of the supplements Mathur mentioned in the video: Magnesium glycinate Magnesium glycinate is one of the first heroes in this situation. It eases tension and helps one sleep better and helps with mood swings. Another excellent supplement is Omega-3 with CoQ10. It nourishes skin and hair and also supports the brain and heart. In addition, curcumin (which needs to be taken with either pepper or oil) helps with pain and stiffness associated with inflammation which becomes more prevalent in the 40s and 50s. Vitamin D and Potassium Vitamin D and potassium, lack of which can also cause bone fatigue and low energy, are essential. A probiotic is one more supplement enhancing support. This is greatly beneficial because gut health supports digestion, mood and immunity. Glucosamine and chondroitin Those who exercise or enjoy remaining active with no pain will love the glucosamine and chondroitin which keeps joints limber. Methylated folate with B12 are excellent for energized and happy brain which can be quite sensitive to hormonal changes. These supplements together address most of the typical issues of menopause and perimenopause. What might be included? Dr Dass suggested calcium, especially if your diet is not rich in leafy greens or milk, is necessary for bone density. "Herbal adaptogens are a special group of herbs that help the body cope with stress, fatigue, anxiety, and overall imbalance - gently bringing the body back to equilibrium," she said, adding that adaptogens like ashwagandha, black cohosh, or maca will level out hormones and reduce hot flashes, stress, or night sweats. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
