{"id":17373,"date":"2023-04-28T14:18:10","date_gmt":"2023-04-28T19:18:10","guid":{"rendered":"https:\/\/naturalwomanhood.org\/?p=17373"},"modified":"2025-11-15T03:34:32","modified_gmt":"2025-11-15T09:34:32","slug":"gerer-la-perimenopause-naturellement","status":"publish","type":"post","link":"https:\/\/naturalwomanhood.org\/fr\/managing-perimenopause-naturally\/","title":{"rendered":"G\u00e9rer la p\u00e9rim\u00e9nopause naturellement"},"content":{"rendered":"<p>Le Super Bowl LVII avait de quoi susciter l'enthousiasme : deux \u00e9quipes bien assorties, Patrick Mahomes au sommet de son art et, contre toute attente, une prise de conscience de l'importance de l'\u00e9clair. L'organisation <a href=\"https:\/\/whatsvms.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Qu'est-ce que le VMS ?<\/a> a cherch\u00e9 \u00e0 faire de la p\u00e9rim\u00e9nopause un sujet \"chaud\" cette ann\u00e9e et \u00e0 sensibiliser aux sympt\u00f4mes vasomoteurs - le nom scientifique des bouff\u00e9es de chaleur et des sueurs nocturnes qui caract\u00e9risent classiquement la p\u00e9rim\u00e9nopause - tout cela dans le cadre de sa publicit\u00e9 pour le Super Bowl ! Le site web de l'association comporte une page FAQ utile et des ressources visant \u00e0 lutter contre la stigmatisation li\u00e9e \u00e0 la m\u00e9nopause. <a href=\"https:\/\/www.mmm-online.com\/home\/channel\/campaigns\/astellas-buys-super-bowl-commercial-spot-to-raise-menopause-awareness\/\" target=\"_blank\" rel=\"noreferrer noopener\">Astellas<\/a>la soci\u00e9t\u00e9 m\u00e8re de What's VMS ? d\u00e9veloppe un m\u00e9dicament non hormonal pour traiter les bouff\u00e9es de chaleur. Mais les femmes doivent savoir qu'il existe des m\u00e9dicaments non hormonaux pour traiter les bouff\u00e9es de chaleur. <em>\u00e9galement<\/em> des options pour g\u00e9rer la p\u00e9rim\u00e9nopause de mani\u00e8re naturelle.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-first-of-all-what-is-perimenopause\"><span id=\"first-of-all-what-is-perimenopause\">Tout d'abord, qu'est-ce que la p\u00e9rim\u00e9nopause ?<\/span><\/h2>\n\n\n\n<p>La p\u00e9rim\u00e9nopause est la p\u00e9riode qui s'\u00e9coule entre un cycle normal et r\u00e9gulier et la m\u00e9nopause. La m\u00e9nopause est l'absence de cycles menstruels pendant plus d'un an. Les premiers sympt\u00f4mes de la p\u00e9rim\u00e9nopause apparaissent avec l'apparition de cycles longs ou irr\u00e9guliers. Ce changement dans la situation hormonale de votre corps entra\u00eene une s\u00e9rie de sympt\u00f4mes. Ceux-ci <a href=\"https:\/\/whatsvms.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">peut commencer<\/a> vers la fin du cycle menstruel, voire jusqu'\u00e0 10 ans avant la m\u00e9nopause.&nbsp;<\/p>\n\n\n\n<h3 id=\"symptoms\" class=\"wp-block-heading\">Sympt\u00f4mes<\/h3>\n\n\n\n<p>D'apr\u00e8s ce document <a href=\"https:\/\/www.netce.com\/coursecontent.php?courseid=2546&amp;productid=11559&amp;scrollTo=BEGIN\" target=\"_blank\" rel=\"noreferrer noopener\">cours de formation continue<\/a> pour les infirmi\u00e8res dipl\u00f4m\u00e9es, les sympt\u00f4mes de la p\u00e9rim\u00e9nopause sont les suivants :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>bouff\u00e9es de chaleur et sueurs nocturnes<\/li>\n\n\n\n<li>des sympt\u00f4mes cognitifs tels que l'anxi\u00e9t\u00e9, la d\u00e9pression, l'irritabilit\u00e9 et l'insomnie<\/li>\n\n\n\n<li>Fatigue<\/li>\n\n\n\n<li>perte osseuse<\/li>\n\n\n\n<li>douleur articulaire<\/li>\n\n\n\n<li>Incontinence<\/li>\n\n\n\n<li>baisse de la libido<\/li>\n\n\n\n<li>s\u00e9cheresse vaginale<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-a-quick-note-about-hrt-for-perimenopause-symptoms\"><span id=\"a-quick-note-about-hrt-for-perimenopause-symptoms\">Un petit mot sur le THS pour les sympt\u00f4mes de la p\u00e9rim\u00e9nopause<\/span><\/h2>\n\n\n\n<p>Alors que dans le pass\u00e9, le traitement hormonal substitutif (THS) de la p\u00e9rim\u00e9nopause \u00e9tait consid\u00e9r\u00e9 comme controvers\u00e9, de nouvelles modifications de l'\u00e9tiquetage de la FDA indiquent que le THS peut \u00eatre \u00e0 la fois s\u00fbr et efficace pour g\u00e9rer les sympt\u00f4mes de la p\u00e9rim\u00e9nopause et de la m\u00e9nopause. Pour en savoir plus sur le THS, y compris sur l'importance de choisir des hormones bioidentiques plut\u00f4t que synth\u00e9tiques, <a href=\"https:\/\/naturalwomanhood.org\/fr\/la-fda-supprime-lavertissement-de-la-boite-noire-sur-le-traitement-hormonal-substitutif-hrt\/\" target=\"_blank\" rel=\"noreferrer noopener\">voir cet article de Natural Womanhood<\/a>. Cet article se concentre toutefois sur les changements de mode de vie permettant de g\u00e9rer les sympt\u00f4mes de la p\u00e9rim\u00e9nopause et de la m\u00e9nopause.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-natural-solutions-for-managing-perimenopause\"><span id=\"natural-solutions-for-managing-perimenopause\">Solutions naturelles pour g\u00e9rer la p\u00e9rim\u00e9nopause<\/span><\/h2>\n\n\n\n<h3 id=\"chart-your-cycle\" class=\"wp-block-heading\"><strong>Tracez votre cycle<\/strong><\/h3>\n\n\n\n<p>D'une certaine mani\u00e8re, <a href=\"https:\/\/naturalwomanhood.org\/fr\/en-reponse-a-une-lectrice-les-avantages-de-la-cartographie-en-perimenopause\/\" target=\"_blank\" rel=\"noreferrer noopener\">p\u00e9rim\u00e9nopause<\/a> L'ovulation est une \u00e9tape de la vie similaire \u00e0 la pubert\u00e9. Lorsque les adolescentes commencent \u00e0 ovuler, les cycles peuvent sembler al\u00e9atoires et stressants et s'accompagner d'une s\u00e9rie de sympt\u00f4mes allant d'inconfortables \u00e0 d\u00e9bilitants. En p\u00e9rim\u00e9nopause, alors que la fertilit\u00e9 s'amenuise, de nouveaux sympt\u00f4mes apparaissent et les femmes se sentent plus \u00e0 l'aise. <a href=\"https:\/\/naturalwomanhood.org\/fr\/la-sensibilisation-a-la-fertilite-peut-eliminer-la-peur-de-la-perimenopause-030619\/\" target=\"_blank\" rel=\"noreferrer noopener\">les cycles sont de nouveau irr\u00e9guliers<\/a>. Dans les deux cas, l'\u00e9tablissement d'un tableau aide \u00e0 g\u00e9rer le sentiment d'impuissance lorsque vous pouvez suivre les biomarqueurs qui vous aident \u00e0 comprendre quelles sont les hormones dominantes et \u00e0 quel moment, et \u00e0 quel moment les r\u00e8gles approchent. Le fait de noter le moment o\u00f9 surviennent des sympt\u00f4mes tels que les bouff\u00e9es de chaleur peut \u00e9galement vous aider \u00e0 identifier des associations entre les diff\u00e9rents moments de votre cycle (aussi irr\u00e9gulier soit-il) et la fa\u00e7on dont votre corps r\u00e9agit \u00e0 ces diff\u00e9rents moments.<\/p>\n\n\n\n<h3 id=\"manage-hot-flashes\" class=\"wp-block-heading\"><strong>G\u00e9rer les bouff\u00e9es de chaleur<\/strong><\/h3>\n\n\n\n<p>D\u00e9clencheurs courants de bouff\u00e9es de chaleur <a href=\"https:\/\/www.netce.com\/coursecontent.php?courseid=2546&amp;productid=11559&amp;scrollTo=BEGIN\" target=\"_blank\" rel=\"noreferrer noopener\">inclure <\/a>l'alcool, le tabac, la caf\u00e9ine et les aliments \u00e9pic\u00e9s. Dans un <a href=\"https:\/\/whatsvms.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">bouff\u00e9e de chaleur<\/a>Le changement dans l'\u00e9quilibre habituel des hormones envoie par erreur \u00e0 votre corps le signal que vous avez trop chaud. Le r\u00e9sultat, une bouff\u00e9e de chaleur, est en fait une tentative de votre corps pour <em>se refroidir<\/em> en provoquant un comportement de refroidissement comme la transpiration. Essayez de porter des tenues superpos\u00e9es qui peuvent facilement passer de l'hiver \u00e0 l'\u00e9t\u00e9. <\/p>\n\n\n\n<p>Un autre moyen de r\u00e9duire les bouff\u00e9es de chaleur est de faire de l'exercice, car les femmes \"qui m\u00e8nent une vie s\u00e9dentaire semblent souffrir davantage de bouff\u00e9es de chaleur\", selon l'\u00e9tude de l <a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/15223-hot-flashes\" target=\"_blank\" rel=\"noreferrer noopener\">Clinique de Cleveland<\/a>. Il existe \u00e9galement des dispositifs sur le march\u00e9 comme le <a href=\"https:\/\/embrlabs.com\/pages\/how-it-works\" target=\"_blank\" rel=\"noreferrer noopener\">Vague d'Embr<\/a>qui, bien que co\u00fbteux, a fait l'objet d'\u00e9tudes montrant qu'il aide \u00e0 lutter contre les bouff\u00e9es de chaleur et les sueurs nocturnes en refroidissant l'int\u00e9rieur du poignet et en aidant le cerveau \u00e0 se rendre compte que vous n'avez pas trop chaud.<\/p>\n\n\n\n<h3 id=\"support-bone-health\" class=\"wp-block-heading\"><strong>Favoriser la sant\u00e9 des os<\/strong><\/h3>\n\n\n\n<p>Une suppl\u00e9mentation en calcium et en vitamine D peut contribuer \u00e0 la sant\u00e9 des os plus tard dans la vie, car le calcium est n\u00e9cessaire au maintien de la densit\u00e9 osseuse et la vitamine D est n\u00e9cessaire \u00e0 l'absorption du calcium par l'intestin gr\u00eale. L'exercice physique est \u00e9galement <a href=\"https:\/\/www.netce.com\/coursecontent.php?courseid=2546&amp;productid=11559&amp;scrollTo=BEGIN\" target=\"_blank\" rel=\"noreferrer noopener\">pens\u00e9e<\/a> pour ralentir la perte de densit\u00e9 osseuse et aider \u00e0 pr\u00e9venir l'ost\u00e9oporose.<\/p>\n\n\n\n<h3 id=\"support-healthy-weight-and-muscle-mass\" class=\"wp-block-heading\"><strong>Favoriser le maintien d'un poids sant\u00e9 et de la masse musculaire<\/strong><\/h3>\n\n\n\n<p>Il ne s'agit pas seulement de perdre du poids. Si la m\u00e9nopause est associ\u00e9e \u00e0 une prise de poids due au ralentissement du m\u00e9tabolisme, la densit\u00e9 musculaire diminue souvent avec l'\u00e2ge et peut contribuer \u00e0 la faiblesse musculaire et aux probl\u00e8mes d'\u00e9quilibre associ\u00e9s \u00e0 la vieillesse. Donner la priorit\u00e9 aux prot\u00e9ines lors des repas peut contribuer \u00e0 soutenir la masse musculaire, \u00e0 vous rassasier plus longtemps (donc \u00e0 r\u00e9duire les grignotages) et \u00e0 g\u00e9rer la glyc\u00e9mie. <a href=\"https:\/\/www.netce.com\/coursecontent.php?courseid=2546&amp;productid=11559&amp;scrollTo=BEGIN\" target=\"_blank\" rel=\"noreferrer noopener\">Exercice<\/a>L'activit\u00e9 physique, en particulier les activit\u00e9s qui renforcent les muscles, est importante pour la gestion du poids, l'am\u00e9lioration de la masse musculaire, le maintien des niveaux d'\u00e9nergie et un bon \u00e9quilibre.<\/p>\n\n\n\n<h3 id=\"support-mental-health-and-good-sleep\" class=\"wp-block-heading\"><strong>Favoriser la sant\u00e9 mentale et un sommeil r\u00e9parateur<\/strong><\/h3>\n\n\n\n<p>Au risque de devenir r\u00e9p\u00e9titif, je vais le r\u00e9p\u00e9ter une fois de plus : faites de l'exercice ! L'exercice mod\u00e9r\u00e9 est connu pour am\u00e9liorer l'humeur, diminuer l'anxi\u00e9t\u00e9 et, puisqu'il a l'avantage de soulager les autres sympt\u00f4mes de la p\u00e9rim\u00e9nopause, il peut r\u00e9duire votre inconfort g\u00e9n\u00e9ral. <\/p>\n\n\n\n<p>Parmi les autres formes de gestion du stress, citons la m\u00e9ditation et la pleine conscience, les exercices de respiration profonde, la tenue d'un journal et le choix intentionnel de faire quelque chose chaque jour uniquement parce que cela vous pla\u00eet, qu'il s'agisse d'aller prendre un caf\u00e9 (d\u00e9caf\u00e9in\u00e9), de passer du temps \u00e0 l'ext\u00e9rieur, d'appeler un ami ou de toute autre chose qui vous apporte de la joie. <\/p>\n\n\n\n<p>Il peut \u00e9galement \u00eatre utile de trouver un groupe de soutien ou de r\u00e9unir un groupe d'amies qui vivent \u00e9galement la p\u00e9rim\u00e9nopause et avec lesquelles vous pourrez partager les \"moments tropicaux\" du VMS, entendre et exprimer des encouragements, et offrir des conseils ou essayer de nouvelles id\u00e9es (points bonus si vous vous r\u00e9unissez pour faire quelque chose d'actif !) Cela peut \u00eatre particuli\u00e8rement b\u00e9n\u00e9fique pour les femmes qui <a href=\"https:\/\/hbr.org\/2020\/02\/its-time-to-start-talking-about-menopause-at-work\" target=\"_blank\" rel=\"noreferrer noopener\">se sentir mal \u00e0 l'aise de parler de la p\u00e9rim\u00e9nopause au travail<\/a> par crainte d'une stigmatisation li\u00e9e \u00e0 l'\u00e2ge et\/ou au sexe.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-what-about-supplements-herbs-and-special-foods\"><span id=\"what-about-supplements-herbs-and-special-foods\">Qu'en est-il des compl\u00e9ments alimentaires, des plantes et des aliments sp\u00e9ciaux ?<\/span><\/h2>\n\n\n\n<p>De nombreuses femmes se demandent si la p\u00e9rim\u00e9nopause peut \u00eatre g\u00e9r\u00e9e naturellement par l'alimentation. Certains aliments contiennent <a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/soy\/#:~:text=Soy%20is%20unique%20in%20that,estrogenic%20or%20anti%2Destrogenic%20activity.\" target=\"_blank\" rel=\"noreferrer noopener\">isoflavones<\/a>Les isoflavones sont des compos\u00e9s dont la structure est similaire \u00e0 celle des \u0153strog\u00e8nes et qui peuvent donc avoir des effets \u0153strog\u00e9niques ou anti-\u0153strog\u00e9niques faibles dans l'organisme. L'isoflavone la plus connue est le soja, qui est une prot\u00e9ine compl\u00e8te et riche en fibres, mais il existe de nombreuses autres plantes ayant des effets hormonaux (voir notre pr\u00e9c\u00e9dent guide sur la p\u00e9rim\u00e9nopause <a href=\"https:\/\/naturalwomanhood.org\/fr\/le-kit-de-survie-naturel-pour-la-perimenopause\/\" target=\"_blank\" rel=\"noreferrer noopener\">ici<\/a>). <a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/soy\/#:~:text=Soy%20is%20unique%20in%20that,estrogenic%20or%20anti%2Destrogenic%20activity\" target=\"_blank\" rel=\"noreferrer noopener\">Sant\u00e9 \u00e0 Harvard<\/a> note que le d\u00e9bat sur la question de savoir si le soja aide \u00e0 traiter certains probl\u00e8mes de sant\u00e9 est en cours.&nbsp;<\/p>\n\n\n\n<p>Pour la plupart des gens, augmenter la consommation de fruits et de l\u00e9gumes et opter pour des aliments riches en vitamines et en antioxydants est un excellent moyen de soutenir la sant\u00e9 globale et d'aider \u00e9ventuellement \u00e0 soulager certains sympt\u00f4mes de la p\u00e9rim\u00e9nopause avec peu de risques d'effets secondaires.&nbsp;<\/p>\n\n\n\n<p>N'oubliez pas que de nombreuses plantes peuvent interagir avec diff\u00e9rents m\u00e9dicaments et ne sont pas r\u00e9glement\u00e9es par la Food and Drug Administration (FDA). Il est donc utile de les soumettre \u00e0 votre m\u00e9decin avant d'essayer des suppl\u00e9ments pour les sympt\u00f4mes de la p\u00e9rim\u00e9nopause.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-bottom-line-on-managing-perimenopause-naturally\"><span id=\"the-bottom-line-on-managing-perimenopause-naturally\">L'essentiel sur la gestion naturelle de la p\u00e9rim\u00e9nopause<\/span><\/h2>\n\n\n\n<p>La p\u00e9rim\u00e9nopause est une phase de transition importante au cours de laquelle le corps trouve un nouvel \u00e9quilibre hormonal et se pr\u00e9pare \u00e0 une vie sans r\u00e8gles. Certaines hormones sont en baisse, tandis que d'autres, en particulier les \u0153strog\u00e8nes, peuvent en fait \u00eatre en hausse. <a href=\"https:\/\/naturalwomanhood.org\/fr\/graphique-perimenopause-methodes-de-sensibilisation-a-la-fertilite-signes-deroutants-cycle-changements-hormonaux\/\" target=\"_blank\" rel=\"noreferrer noopener\">plus \u00e9lev\u00e9 que la normale<\/a> de temps en temps. Cela est d\u00fb au fait que le corps tente d'ovuler avec le nombre limit\u00e9 de follicules restants. La gestion naturelle de la p\u00e9rim\u00e9nopause peut vous donner des indices sur la meilleure fa\u00e7on d'aider votre corps \u00e0 traverser cette transition et de soutenir votre sant\u00e9 et votre bien-\u00eatre jusqu'\u00e0 la m\u00e9nopause. Qui sait ? Les sympt\u00f4mes de la p\u00e9rim\u00e9nopause pourraient vous motiver \u00e0 \u00eatre plus en forme que jamais !<\/p>\n\n\n\n<p>Lecture compl\u00e9mentaire :<\/p>\n\n\n\n<p><a href=\"https:\/\/naturalwomanhood.org\/fr\/en-reponse-a-une-lectrice-les-avantages-de-la-cartographie-en-perimenopause\/\" target=\"_blank\" rel=\"noreferrer noopener\">Les avantages de l'enregistrement de la p\u00e9rim\u00e9nopause<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/naturalwomanhood.org\/fr\/la-sensibilisation-a-la-fertilite-peut-eliminer-la-peur-de-la-perimenopause-030619\/\" target=\"_blank\" rel=\"noreferrer noopener\">La sensibilisation \u00e0 la fertilit\u00e9 peut r\u00e9duire la peur de la p\u00e9rim\u00e9nopause<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/naturalwomanhood.org\/fr\/le-kit-de-survie-naturel-pour-la-perimenopause\/\" target=\"_blank\" rel=\"noreferrer noopener\">Le kit de survie naturel pour la p\u00e9rim\u00e9nopause<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/naturalwomanhood.org\/fr\/graphique-perimenopause-methodes-de-sensibilisation-a-la-fertilite-signes-deroutants-cycle-changements-hormonaux\/\" target=\"_blank\" rel=\"noreferrer noopener\">D\u00e9mystifier la p\u00e9rim\u00e9nopause gr\u00e2ce \u00e0 des m\u00e9thodes de sensibilisation \u00e0 la fertilit\u00e9<\/a><\/p>\n\n\n\n<p><em>Cet article a \u00e9t\u00e9 mis \u00e0 jour le 14 novembre 2025 afin de refl\u00e9ter les r\u00e9cents changements apport\u00e9s par la FDA \u00e0 l'\u00e9tiquetage du traitement hormonal substitutif (THS) pour la prise en charge des sympt\u00f4mes de la p\u00e9rim\u00e9nopause et de la m\u00e9nopause. <\/em><\/p>","protected":false},"excerpt":{"rendered":"La nutrition, l'exercice physique et les changements de mode de vie qui peuvent aider","protected":false},"author":98,"featured_media":17374,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","csco_singular_sidebar":"","csco_page_header_type":"","csco_page_load_nextpost":"","csco_post_video_location":[],"csco_post_video_url":"","csco_post_video_bg_start_time":0,"csco_post_video_bg_end_time":0,"footnotes":""},"categories":[5177,5326],"tags":[5433,5435,6318,5453],"class_list":{"0":"post-17373","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-know-your-body","8":"category-perimenopause-and-menopause","9":"tag-fitness-and-nutrition","10":"tag-health-benefits-of-fertility-awareness-charting","11":"tag-hormone-replacement-therapy","12":"tag-perimenopause-and-menopause","13":"cs-entry","14":"cs-video-wrap"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.2 (Yoast SEO v27.2) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Managing perimenopause naturally - Natural Womanhood<\/title>\n<meta name=\"description\" content=\"Is HRT safe to take for perimenopause symptoms like hot flashes and night sweats? 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