What Does (and Doesn’t) Work for Battling Perimenopause Symptoms

Let’s not mince words: Experiencing perimenopause is no fun. Not only are there alarmingly few resources to understand how to navigate it — many don’t even realize that this period of time exists — the impact it can have on a woman’s body can be uncomfortable at best, and traumatizing at worst. Despite the number of times women have begged a higher power to come up with something — anything — it’s frequently tough to find a “cure” for the symptoms of perimenopause and menopause, which include hot flashes, insomnia, uncomfortable dryness, hair loss, itchy ears, wild mood swings, vertigo, heart palpitations, and brain fog. (Oh my!)

So we called in the big guns: We spoke with Stephanie Faubion, MD, MBA, FACP, MSCP, IF, director of Mayo Clinic Center for Women’s Health and medical director of The Menopause Society, and Banafsheh Bayati, MD, OB/GYN, FACOG, medical co-founder of Perelel to learn what’s the real deal and what’s fake when it comes to wellness claims by perimenopause-product brands. Long story short? Women are under-treated, there’s lots of research left to do, and there’s no one-size-fits-all solution for peri 

That’s why, says Dr. Bayati, having a support system that includes your healthcare provider and loved ones is key. “There are so many changes and challenges at this time: Sometimes it really feels like you’re losing yourself, or becoming a different person,” she says. “It can be a time of great empowerment and exploration, but it’s also so important to be heard, find support, and be able to share your experience with healthcare providers, friends, family, and coworkers, and know that they’re listening.”

Educating yourself via reputable resources is key to easing the transition into perimenopause and menopause, so we asked the experts to explain which treatments for symptoms actually work, and which you can kick to the curb. 

What is perimenopause?

Perimenopause is the time leading up to the last menstrual period when ovaries gradually stop working, and it can last for as long as 6 to 10 years. Lovely, right? After you’ve no longer menstruated for one full year, you’ve officially reached menopause. 

What are some of the common symptoms of perimenopause? 

According to Dr. Bayati, some of the most common symptoms may feel like PMS at first. But there are plenty of other harbingers that the change is nearing, too. “Telltale signs include hot flashes, night sweats, GI changes, weight gain, brain fog, vaginal dryness, decreased libido, heart palpitations, muscle and joint pains, and trouble sleeping — as well as emotional changes such as increased anxiety and fatigue.”

Do over-the-counter supplements marketed toward women going through perimenopause actually work? 

Certain supplements may offer minor relief, but proceed with caution. Dr. Faubion is skeptical of anything that claims to be a magic pill that will take away all your woes, and you should be too. “I would not consistently rely on anything that’s over-the-counter to help you,” she says. “Unfortunately, most of the stuff that’s not prescription therapy doesn’t work all that well.” 

However, that doesn’t mean that your toolkit shouldn’t include certain vitamins or supplements — they just shouldn’t be your only plan of attack when it comes to pain management. “Supplements should be considered to address vitamin deficiencies, as well as additional needs tailored for this time,” Dr. Bayati adds. “Medications to address symptoms of perimenopause are also often necessary, and both hormonal and non-hormonal agents serve as great tools during this stage in life.” 

After chatting with your doctor, if you do find you’re low in certain vitamins and nutrients, a supplement specially formulated to fill those gaps may be helpful. “Our Peri Support Pack contains a comprehensive, doctor-formulated complex of essential nutrients and naturally derived ingredients — to provide optimal nutrition, support metabolic health, and help ease some of the common symptoms of perimenopause,” Dr. Bayati says. 

The long story short: Be wary of any supplements that claim to offer relief from everything just by taking a daily pill. 

What products help alleviate perimenopause and menopause symptoms?

There are products that may help soothe the most common symptoms of perimenopause, like hot flashes and vaginal dryness. Understanding what’s available can help you decide what to try for yourself. But first, let’s break things down by concern.

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Hot Flashes, Night Sweats, and Trouble Sleeping

Sometimes triggered by stress, other times by seemingly nothing at all, hot flashes seem to strike at the most inconvenient times. When you can’t indulge in an ice bath, try running cool water over your wrists or keeping a portable fan nearby. “I tell women a frozen sack of peas works well,” Dr. Faubion says. “But there are also wicking, cooling sheets and particular nightgowns you can wear.”  

When it comes to restless sleep or insomnia, maintaining “sleep hygiene” by maintaining a consistent rest/wake routine (and yes, avoiding screens late at night) is key. You can also add some new rituals to your nighttime schedule, like meditation, breathing exercises, brewing yourself a cup of tea, or incorporating magnesium into your supplement lineup. “We offer a magnesium Sleep Support as a delicious tea to add to a healthy nighttime ritual,” Dr. Bayati says. 

Dr. Faubion mentioned that cognitive behavioral therapy can also help manage hot flashes and the anxiety that surrounds them. For example, if you’re worried about getting a hot flash while giving a presentation at work, that stress could unintentionally bring on a hot flash. (How fun.) She recommends working with a therapist to reframe what a hot flash means, to potentially ward them off. 

Vaginal Dryness

“Vaginal dryness can happen to women at any age,” Dr. Faubion says. “Lubricants and moisturizers are some of the first things that we recommend for women in menopause because of the dryness that develops.” But there are important distinctions to make when you’re choosing the right product.

“Think about your face moisturizer — you use it every day or at least on a regular basis to help lock in moisture,” Dr. Faubion explained. The same concept applies with a vaginal moisturizer, which can be used regularly for relief. On the other hand, lubricants should be used exclusively for sexual activity — and she suggests opting for a silicone-based lubricant when with a partner over a water-based one, because the former lasts longer and requires reapplication less frequently. However, if you plan on using lubricant with sex toys, do make sure that your toy and lubricant are compatible. (Some silicone toys can’t be used with a silicone lubricant, so it’s safest to opt for a water-based lubricant in that situation.) 

Keep an eye out for ingredients to avoid, like parabens and added scents, since those can cause irritation. Dr. Faubion also recommends staying away from flavored, colored, or tingling lubricants, because they can actually do more harm than good on the sensitive skin near your genitals. 

Change in Libido, or Painful Intercourse

Sex during perimenopause and menopause can become painful due to vaginal dryness, but the change in hormones may also decrease your sex drive. One way to reduce pain and get your mojo back? Learning more about your body and incorporating sex toys into your routine. 

When it comes to whether vibrators are a good idea during peri, Dr. Faubion offers an emphatic yes. “Sex toys are recommended — the important point is that many women, in midlife and beyond, require just a little extra stimulation to become aroused and have an orgasm.” She also affirms that using a sex toy with a partner does not imply that your partner is inept. “Half the women in the United States are using vibrators, and many of those are being used during perimenopause or after menopause,” she says. “It’s nothing that people need to be ashamed of, or doesn’t imply that one partner is lacking in any way.”

A vibrator is a great tool to kick things off during foreplay, too: Not only can using a vibrator increase arousal, it results in increased lubrication, which can help reduce pain during intercourse. 

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The information provided on this site isn’t intended as medical advice, and shouldn’t replace professional medical treatment. Consult your doctor with any serious health concerns.