For many women, the hormonal changes of perimenopause lead to a swathe of symptoms that can be tough to manage.
In the years before your final period, the pattern of hormones driving your menstrual cycle changes. The hormonal rollercoaster you’re riding can mean — among other things — erratic, irregular periods.
Changes in menstrual regularity and flow are closely tied to your body’s iron levels.
Heavy periods are known to drive down your iron levels and may lead to iron deficiency. But lighter, less frequent periods may decrease your body’s need for iron.
That’s why learning about and keeping tabs on your iron levels throughout perimenopause is vital.
What is Perimenopause?
Perimenopause is the time leading up to your final period (menopause). For most women, this transition begins in their 40s, but it can start earlier or later. Perimenopause typically lasts 4 to 6 years but can range from 1 to 10 years.
The primary driver of perimenopause is the ovaries gradually releasing fewer eggs, causing hormone levels, particularly oestrogen, to fluctuate. This hormonal yo-yo leads to changes in your menstrual cycle. Your periods may become irregular – coming more or less often, lasting longer or shorter, and being lighter or heavier. You might even skip periods altogether.
Beyond irregular periods, many women experience other symptoms due to these hormonal shifts. Common symptoms include:
- hot flushes
- night sweats
- sleep disturbances
- tiredness
- headaches
- muscle and joint aches
- vaginal dryness
- sore breasts
- mood swings
- brain fog
- anxiety and depression
It’s important to remember that every woman’s perimenopause experience is unique. Around 60% of women have mild to moderate symptoms, while about 20% experience more significant symptoms that can affect daily life.
Factors Contributing to Iron Deficiency in Perimenopause
Blood loss is a leading cause of iron deficiency, particularly in women. The regular menstrual cycle is the main reason women need more iron each day than men.
When periods become more frequent or very heavy, the amount of blood loss increases. So does your risk of iron deficiency.
Since, for many women, perimenopause is a time of menstrual irregularity, it makes sense that low iron can be an issue.
Another factor that may cause low iron in perimenopause is diet and nutrition. Weight struggles can emerge for women over 40. Some women try diets and other weight loss methods, which may impact the amount of iron taken in.
Strategies for Maintaining Optimal Iron Levels
You can maintain optimal iron levels by taking a good look at your diet. What sources of iron are you eating? Do you know how other foods can impact iron absorption?
Our bodies get iron from food in two main forms: haem and non-haem iron.
- Haem iron is easily absorbed by our bodies and is found in red meat, offal, chicken, and fish.
- Non-haem iron is not absorbed as well, so you need to eat more of these foods to get enough iron. This is especially important for vegetarians and vegans. Good sources include dark leafy green vegetables, raisins, nuts, and iron-fortified cereals or breads, and wholemeal pasta.
Tips to help your body absorb more iron:
- Boost absorption: Eat iron-rich foods with fruits and vegetables high in vitamin C. Vitamin C-rich foods include citrus fruits, tomatoes, berries and capsicum
- Limit blockers: Try to reduce your intake of things that can make it harder for your body to absorb iron when you are eating iron-rich foods. The main iron-uptake blockers are tea, coffee, red wine and foods rich in calcium.
When to Seek Professional Advice
Perimenopause is a time when your hormone levels are all over the shop, so your iron levels might be too. That’s why it’s a good idea to have your doctor keep an eye on your iron levels with regular testing.
You should talk with your doctor if you experience any signs of iron deficiency, or if you suspect that you may have low iron because of heavy periods or dietary limitations.
Your doctor can give you the best advice on boosting your iron levels, and can recommend a suitable iron supplement and dose for your situation. If you have been diagnosed with iron deficiency and ferrous iron supplements is not tolerated or otherwise inappropriate, Maltofer Tablets or Maltofer Syrup may help improve iron levels.
To get up-to-date and evidence-backed advice on boosting iron safely, chat with your doctor or pharmacist.
