Natural Perimenopause Relief: Alleviating Perimenopause Symptoms With Nature

Perimenopause is a natural transition period that can come with uncomfortable symptoms—some that even interfere with everyday life. There are a variety of perimenopause treatment methods, from hormone replacement therapy to over-the-counter medication. What about natural perimenopause relief?

Natural perimenopause relief, specifically connecting with nature, can help ease perimenopause symptoms and promote overall health and well-being. Here are nine ways engaging with nature can provide natural perimenopause relief and strategies for getting outside. 

What are perimenopause symptoms?  

First: what exactly are the perimenopause symptoms that you can alleviate with natural perimenopause relief?

Perimenopause is a natural stage of hormonal transition that women experience as they age. During this phase, fluctuations in gonadotropins (LH, FSH) and sex hormones (estrogen, progesterone) occur from the declining ovarian reserve of eggs. These hormonal changes can lead to a variety of physical, mental, and emotional symptoms in women that correlate with changes in hormonal balance.  

Symptoms of perimenopause include:  

• Hot flashes and night sweats 
• Irregular periods
• Mood swings‍
• Sleep disturbances 
• Vaginal dryness and discomfort 
• Decreased libido ‍
• Weight gain 
• Memory and concentration issues 
• Breast tenderness 
• Hair changes 
• Bone health 
• Digestive problems 
• Joint pain 
• Headaches ‍
• Skin changes  

9 ways nature can provide natural perimenopause relief

Recent research increasingly supports the various health benefits of engaging with nature. These benefits directly align with several of the symptoms associated with perimenopause and could potentially alleviate the discomfort with the menopausal transition. 

Outdoor activities not only promote physical activity and overall well-being, but also expose individuals to volatile organic compounds (VOCs), which researchers have suggested have significant health impacts. Here are nine ways engaging with nature can boost overall health and provide natural perimenopause relief.

1. Improved memory and cognition  

Research suggests that inhaling forest volatile organic compounds (VOCs) like monoterpenes, limonene (citrusy aroma), and pinene (pine aroma) can enhance brain function by reducing mental fatigue, promoting relaxation, improving cognitive performance, and improving mood.  

2. Improved concentration  

One of the reasons that Cornell Health Clinicians prescribe nature (Nature Rx) is because of its ability to improve cognitive ability, specifically from boosting the ability to concentrate from increases in attention span.  

Research has also shown that exposure to nature can help improve performance in memory, cognitive-flexibility, and attention-control tasks.

3. Reduced inflammation  

Research has also supported that inhalation of volatile organic compounds (VOCs) can lead to beneficial antioxidant and anti-inflammatory effects.  

VOCs influence the immune response of the body. Limonene and pinene have been shown to inhibit the production of cytokines and prostaglandins, which are inflammatory molecules. By inhibiting these molecules, they aid in the interruption of inflammatory responses in the body.  

4. Stress reduction  

Spending time in nature has been shown to reduce feelings of and physiological responses to stress. 

Additionally, multiple research studies in the National Library of Medicine have concluded that engagement in nature, and even just exposure to scenes of nature, can evoke states of decreased stress and lead to increased positive affect.

5. Reduced risk for chronic disease  

Long-term stress has often been associated with increased risk for chronic disease, so it is no surprise that spending time outside and engaging with nature has also aligned with reduced risk for chronic disease.  

Research indicates that the physiological relaxation from the reduction in stress hormones that comes from spending time in nature can lead to beneficial effects on overall stress-related health outcomes. This includes short-term improvements in cardiovascular parameters and decreased glucose levels.  

This is particularly impactful because 40% of the population has two or more chronic conditions such as hypertension, diabetes, and mood disorders. 

Women with chronic conditions before perimenopause tend to have an exacerbation of symptoms of their condition with the hormone fluctuations.  

Engaging with nature can be beneficial in preventing these chronic diseases, but also aid in alleviating symptoms from the positive systemic benefits it offers.  

6. Improved sleep 

VOCs also reduce locomotor activity, which increases muscle relaxation, aiding in sleep improvement from reduced pain and anxiety. 

Additionally, the VOCs once absorbed through inhalation exert effects throughout the entire body, including the nervous system, improving sleep quality as a result 

7. Increased physical activity  

Research has shown that sedentary behaviors are linked to many negative health outcomes, including increased risk for all causes of death and cardiovascular disease. Menopause, characterized by declining estrogen levels, is itself a risk factor for cardiovascular disease. 

However, research on green exercise indicates that people are more likely to engage in physical activities like running, hiking, and biking in natural environments, like green spaces, for longer time periods.  

A systematic reviews of research comparing natural outdoor settings with non-green outdoor or indoor settings suggests that green spaces promote higher energy levels and less feelings of anxiety, anger, fatigue, and sadness. Outdoor green exercise is associated with promoting more feelings of calmness, and tranquility, especially with female participants in the studies.  

8. Improved mental health   

Research supports that contact with nature has been associated with positive mental health benefits, including increases in happiness, well-being and positive affect. Nature can even lead to more positive social interactions and an increased sense of meaning and purpose in life. 

In another study, researchers found that kids growing up spending time outside and near green spaces have a 55% lower risk of mental health disorders in adulthood. Even children in urban areas who are surrounded by green spaces have a reduced risk. 

9. Increased happiness  

A research study conducted in the UK with over 20,000 participants revealed that happiness levels are higher in natural environments. This research contributes to the growing bodies of evidence supporting the connection between nature and wellbeing.  

Furthermore, vitamin D deficiency (either from dietary or lifestyle habits) is linked to depression and other mental health conditions. One study on vitamin D and mood disorders in women found that vitamin D may be an important nutrient for women’s physical and mental wellbeing. 

While you can get vitamin D in your diet, exposure to sunlight accounts for over 90% of the vitamin D requirement for most individuals.  

What if it’s not easy for me to get outside?  

For some people, accessing outdoor environments isn’t always easy due to allergies, pollutants, wildfires, weather conditions, or geographic location. If this applies to you, don’t worry! While being physically present in nature offers the most benefits, the American Psychological Association (APA) has provided evidence that suggests that even viewing images and videos of nature can provide health benefits.  

For example, one study found that both direct and indirect exposure to nature can produce cognitive, affective, and psycho-physiological benefits following stress and attention fatigue. 

Another study compared outcomes among individuals who walked in natural or urban settings with those who watched videos of these environments while walking. They observed that exposure to nature—either in person or through video—resulted in increases in attention, positive emotions, and problem-solving abilities.  

Furthermore, another study found that virtual reality can be an alternative for people who are unable to get outdoors.  

Ideas for getting outside for natural perimenopause relief

There are tons of ways to get outside and engage with nature if you’re looking for natural perimenopause relief. Here are a some suggestions: 

• Plan a picnic  
• Eat outside  
• Rent a kayak, canoe, or paddle board 
• Try a new hiking trail  
• Look out the window for five minutes  
• Take a walk during a lunch break  
• Go for a bike ride  
• Take a pet for a walk or join them as they go outside  
• Read your favorite book outside  
• Paint kindness rocks and place them around your neighborhood  
• Start a garden in your yard or patio  
• Go bird watching  
• Throw around a frisbee or football  
• Join a recreation department sport team  
• Join a work telephone call or call a family member outside on a walk  

Natural perimenopause relief through nature: the bottom line

Perimenopause symptoms can be frustrating and disrupt daily life. Global research and healthcare experts highlight the profound health benefits from connecting with nature. Spending time outdoors could alleviate perimenopause symptoms such as mood swings, inflammation, pain, low energy, and difficulties with memory and concentration. The benefits from being outdoors not only provide immediate natural perimenopause relief but also support long-term health and wellbeing.   

With Oova you can gain insights into hormone fluctuations related to your perimenopause symptoms. Track the effectiveness of various interventions, including activities like spending time in nature, with the perimenopause hormone kit.