Navigating the Perimenopause Mase

Welcome to the perimenopause rollercoaster, a transitional phase that many experience before reaching menopause. This can affect a person who has or has had (or should have had) ovaries and a womb as early as in their twenties. During this time, hormonal changes can lead to a range of symptoms that may impact your daily life, from hot flashes and mood swings to irregular periods. It may feel like you're navigating through unfamiliar territory, but fear not—we're here to provide you with tips and strategies to help you not just survive but thrive during this phase.

Understanding the symptoms of perimenopause is key to managing this stage with confidence. From hot flashes to changes in libido, recognising and addressing these symptoms can make a significant difference in your overall well-being. Additionally, there are natural ways to manage perimenopause, such as exercise, a healthy diet, herbs, and stress reduction techniques, that can help alleviate symptoms and improve your quality of life.

Thriving before menopause involves taking proactive steps to manage perimenopause symptoms and prioritise self-care. It's important to listen to your body, prioritise rest and relaxation, and engage in activities that bring you joy and fulfilment. Building a support network of friends, family, and healthcare professionals who understand and support you through this phase can also be beneficial.

As you navigate this transition, it's essential to focus on enhancing your overall well-being. Seeking support from healthcare professionals, exploring hormone therapy options if needed, and incorporating healthy lifestyle habits can all contribute to a smoother transition. Remember to prioritise self-care and mental health support, engage in regular physical activity, and maintain a balanced diet to support your overall health.

Perimenopause and its impact in the workplace or place of study is an important topic that often goes overlooked. By addressing this issue, companies, colleges, universities, etc. can create a supportive environment that accommodates a person going through perimenopause. Flexible working arrangements, extra time during tests or examinations, perimenopause-friendly environments, and education and training for managers and educators can all contribute to a more inclusive workplace or place of study.

Education and advocacy are crucial in creating a supportive environment for a person experiencing perimenopause. By increasing awareness and understanding about this phase of life, a person can feel empowered to seek the support and resources they need. Organisations, educational institutions, healthcare professionals, and policymakers should collaborate to develop and implement perimenopause-friendly policies and support systems.

Key Takeaways:

• Recognise and understand perimenopause symptoms to effectively manage them.

• Manage perimenopause naturally through exercise, a healthy diet, and stress reduction techniques.

• Prioritise self-care and build a support network during the menopause transition.

• Enhance your overall well-being by seeking support, exploring hormone therapy options, and adopting healthy lifestyle habits.

• Advocate for better policies and support systems for a person going through perimenopause.

Understanding Perimenopause Symptoms

Perimenopause is a phase that a person goes through before reaching early menopause, or ‘normal’ medically proven age-related menopause. During this time, they may experience a range of symptoms that can vary from person to person. Recognising and understanding these perimenopause symptoms is crucial for effective management and seeking appropriate support.

Common perimenopause symptoms include:

• Hot flashes - sudden feelings of warmth, often accompanied by sweating and redness of the skin

• Night sweats - excessive sweating during sleep, leading to damp sheets (changing nighties during the night) and disrupted sleep

• Mood swings - intense changes in emotions, ranging from irritability to sadness (I am being chased from the inside and no where to run) - anxiety

• Fatigue - persistent tiredness or lack of energy

• Irregular periods - changes in the length, duration, or flow of menstrual cycles

• Changes in libido - fluctuations in sexual desire or interest (don’t even look my way)

  These symptoms are primarily caused by hormonal fluctuations that occur during the perimenopause phase. It's important to note that they can be similar to early menopause symptoms, which adds to the complexity of understanding and managing them.

Beyond the Physical: Emotional and Psychological Changes

In addition to the physical symptoms, many also experience emotional and psychological changes during perimenopause. These may include:

• Mood swings

• Anxiety

• Depression

• Irritability

• Difficulty concentrating

• Memory lapses

• No energy

• Anger outbursts

• Hair loss

• Weight gain

• Skin disorders

These emotional and psychological changes can significantly impact a person’s overall well-being and quality of life. It's essential to recognize and address these symptoms alongside the physical ones.

Managing Perimenopause Naturally

Managing perimenopause symptoms naturally is a holistic approach that can help you navigate this transitional phase with greater ease. By incorporating simple lifestyle changes and adopting effective coping strategies, you can alleviate symptoms and enhance your overall wellbeing.

Exercise Regularly

Regular exercise is not only beneficial for your physical health but can also have a positive impact on perimenopause symptoms. Engaging in activities such as brisk walking, yoga, or cycling can help regulate hormone levels, improve mood, and reduce anxiety.

1. Reduces the risk of cardiovascular disease

2. Improves bone density and reduces the risk of osteoporosis

3. It helps manage weight and prevent weight gain

4. Enhances mood and reduces symptoms of depression and anxiety

5. Increases energy levels and improves sleep

6. Boosts cognitive function and memory

Remember to choose activities that you enjoy and that suit your fitness level. Consider incorporating a mix of cardiovascular exercises, strength training, and flexibility exercises for a well-rounded fitness routine.

Eat a Balanced Diet

A healthy diet plays a crucial role in managing perimenopause symptoms. Include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals. Avoid processed foods, sugary snacks, and excessive caffeine, alcohol, and nicotine, as they can exacerbate symptoms like anxiety and sleep disturbances. Explore an eating lifestyle that is sustainable, like Keto, Ketovore, Carnivore, Banting, Plant-Based, Vegan, or Vegetarian; do your own research and find what works for you!

Learn healthy eating habits early in your life; kicking old habits is really hard the older you get. They become deeply rooted!!

Drink plenty of water throughout the day to stay hydrated. Dehydration can worsen symptoms like hot flashes and fatigue. Water with electrolytes is better than just plain water. Water can flush out minerals your body needs. One loses plenty of electrolytes with each hot flash and even more with night sweats. Have a glass of water before you have coffee, tea, juice, or other drinks. Fall in love with water again!!!

Practice Stress Reduction Techniques

Stress can worsen perimenopause symptoms, including anxiety. Incorporating stress reduction techniques like yoga, meditation, or deep breathing exercises into your daily routine can help alleviate anxiety and promote a sense of calmness and relaxation. Look after your adrenal glands as soon as you realise their importance to you during menopause.

Address Anxiety and Sleep Issues

If you are struggling with severe anxiety or sleep disturbances, it's important to seek the guidance of a healthcare professional. They can provide personalised recommendations and offer treatment options that may include therapy or medication to manage these symptoms effectively.

Relaxation techniques, such as progressive muscle relaxation or aromatherapy, can promote better sleep and reduce anxiety. Establishing a consistent bedtime routine, creating a calming sleep environment, and limiting screen time before bed can also contribute to improved sleep quality during perimenopause. Introspection: Visit your self-talk program and re-program what does not serve you. That little voice can destroy the calmness you deserve.

Stress can exacerbate perimenopause symptoms. Find healthy ways to manage stress, such as deep breathing exercises, journaling, or participating in activities that help you unwind. Get help early if you have been through trauma or difficult times in the past. These events have a tendency to be enhanced by destructive replays in your mind during menopause. This can have a drastic effect on anxiety levels, self-esteem, and overall self-love. You deserve only the best!!

Seek Support

Reach out to your friends, family, and healthcare professionals for support. Having a reliable support network can provide comfort, guidance, and reassurance during this phase of your life. Talk about what you are going through; if you do not say it, people will not know about it. We all wish we knew what our friend was going through so we could have been there by their side. You are not alone!! Do not believe the little voice in your head whispering negative words into your thoughts. Claim back your power!!

Explore complementary therapies, such as acupuncture, herbal supplements, or aromatherapy, that may help alleviate perimenopause symptoms. Consult with a healthcare professional before trying any new therapies or supplements.

Stay Informed

Educate yourself about perimenopause and menopause, staying up-to-date with the latest research and information. Understanding the changes happening in your body can empower you to make informed decisions and seek appropriate medical care.

Remember, everyone’s experience with perimenopause is unique.

Thriving Before Menopause

Thriving before menopause involves taking proactive steps to manage perimenopause symptoms and prioritise self-care. It's important to listen to your body, prioritise rest and relaxation, and engage in activities that bring joy and fulfilment. Building a support network of friends, like-minded people, family, and healthcare professionals who understand and support you through this phase can also be beneficial.