Perimenopause is natural part of our aging process, but the symptoms you begin to feel during this stage shouldn’t be so uncomfortable and overwhelming that it prevents you from sleeping, keeping active, and feeling your best. Nightsweats, menstrual irregularities (sometimes heavy or not coming at all for a month), mood changes, insomnia, weight gain, thinning hair and fatigue are some of the wonderful features of perimenopause and menopause (just kidding), the good news is after a while your hormones should balance out and the symptoms reside.
Did you know that perimenopause can last almost 10 years for some women?
how to support your journey through perimenopause
First of all perimenopause is a time of transition and the changes and shifting going on in your body should start to balance out soon, but there is work to be done. Commit to taking care of your whole body that includes your mind and spirit. Here are some simple, all be it sometimes challenging areas you can work on to help improve your health through perimenopause and beyond it:
- STRESS MANAGEMENT - this can affect everything so you MUST address the stress levels you live with!
- PREVENTION SCREENING - check in with your doctor or health practitioner for breast, colon, bones and heart testing
- TARGETED EXERCISE to help balance and strengthen the body - click TOP 5 EXERCISES FOR PERIMENOPAUSE
- SELF CARE, SELF CARE - it's time for us now, don't feel guilty for taking some time just for you
- FOODS TO SUPPORT YOU -focus on foods that support you and avoid the ones that rob your nutrients
- IMPROVE SLEEPING HABITS - bed at a regular time, keep things cool and dark, turn off electronics
- EXPLORE YOUR CREATIVITY, connect and share with others
into the Journey we Go - Going through Menopause
The very thought of peri menopause can be daunting and overwhelming for some women, especially those experiencing all of the crazy ups and downs that happen with your shifting hormones (I know it came fast and furious for me), but if you shift your approach and mindset the journey through menopause can be rewarding and enlightening. This is the next chapter of your life, a second spring (in traditional Chinese medicine terms) and one that we must be present for, through the good, bad and maybe at times a bit ugly.
Menopause – it’s here!
You have reached menopause when you haven’t had your period for at least 12 months consecutively. The average age of women transitioning into this is late 40’s to mid 50’s. Exercise, nutrition and self care is definitely a priority now to reduce any of those lingering symptoms typical with this time but it’s also important to set your body up for a better outcome as we age – seek some help with a professional if needed.
Some typical symptoms include:
Now that your period has stopped flowing for 12 months it is important to focus on your bones, brain, breasts and heart as the drop in estrogen affects these greatly! Check in with your doctor and health practitioner to see what tests you should do now like bone density scan, colon check and mammogram.
Usually these symptoms begin to reduce as our estrogen and progesterone hormones level out, however I have worked with many women who still struggle with this for many years after. If you are experiencing these and it is affecting your sleep PLEASE seek some help with your doctor or health practitioner.
Some women find it hard to stay asleep years after menopause, waking early in the morning, but there is help which may need to come from a practitioner. Try using a sleep mask, keep your bedroom nice and cool and set a good sleep routine.
The reduction of hormones, having multiple babies and a weak pelvic floor can make it hard to hold your urine, strengthening your pelvic floor muscles can help. Work with a Pilates teacher or pelvic floor therapist if you need help!
Yes more dry stuff – we can blame this on our estrogen loss. Avoid shampoos/conditioners that are filled with lots of chemicals. Step away from the computer when possible as this can dry out your eyes. Look for a natural vaginal lubricant if sexual activity becomes uncomfortable or speak to your doctor.
Our hormones once again can be blamed, however you may need to check your thyroid function, as that too can be affected in menopause. A low functioning thyroid might be part of the issue. Don’t wash your hair every day if possible to keep the natural oils in.
As our hormones try to balance out, we have to be aware of what we are feeding our body as well as keeping track of our daily hydration. Try adding some coconut water to your daily routine – especially if you sweat alot. This will help keep your electrolytes in check.
Get a bone density scan when you enter menopause to get a baseline reading of their density and health, especially if you have a family history of osteoporosis or have had to undergo cancer treatment.
I’m sorry to say there is no time frame or quick answers to getting over through menopause and feeling “like yourself again”, as every woman is different, but the most important thing to think about during this time is how all of these shifts now play a large role in your health moving forward. The reduction of estrogen will have a profound affect on your body (physically and mentally) so the more you can do to support your journey through Perimenopause and beyond from a whole body perspective the better outcome you may have in your later years (see the list above). Conversations and education are valuable tools.
A little note to all women out there…
It’s never too late to think about ways to support your body, mind and spirit’s health, living a great quality of life and continuing to learn and grow as a valuable person within your family and society. Age is a number but it shouldn’t define what you can and can’t do. Yes, making choices to do an activity that may not be the best for your body’s current physical ability is very important because recovering from injury as we get older may not be as easy and if you have osteoporosis you may be more at risk for fractures. The other challenge many of us may face as we age is the greater chance of developing an illness or disease, so spending the time to take care of ourselves now is super important, and if we do come face to face with a serious illness we may have a chance at a better outcome and overall recovery.
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