Understanding Perimenopause: Symptoms and Strategies

Perimenopause. The word can conjure images of hot flashes, mood swings, and a general sense of “what the heck is happening to my body?!” It’s a transitional phase leading up to menopause, and let’s be honest, it can feel like we are losing our minds, and it’s often invalidated by medical professionals despite the numerous studies with updated clinical information.

My physical signs of perimenopause: are hyperpigmentation, dehydrated/dry skin, hair loss, hormonal acne, & shrinking lips. All addressed by simply switching to a non-endocrine disrupting skin/hair ritual

You might be experiencing a symphony of unexpected symptoms:

• Sudden Rage: Feeling like you’re about to explode? You’re not alone. Hormonal fluctuations can make emotions feel amplified.

• Fatigue: Exhausted all the time, even after a full night’s sleep? Welcome to the club, some days, I just have to nap & that’s never been the case before.

• Insomnia: Sleep eludes you, tossing and turning all night, or always up between 1-3am, I feel this so much.

• Weight Gain: Suddenly, those jeans feel a bit snugger- me too, despite my constant macro tracking and workouts I can’t drop a sudden weight gain of 10-15lbs.

• Body Aches: Joints aching? You’re not imagining things.

• Urinary Changes: Frequent trips to the bathroom? It’s a common perimenopausal experience.

• Hair Loss: Thinning hair? It’s a cruel twist of fate, usually related to stress (again those hormones) and anxiety. I experienced this over the summer and found a fantastic product to help counteract it!

• Heart Palpitations: Feeling your heart race for no apparent reason? It can be unsettling, and maybe even cause you to cough? It does for me.

• Itching & Dry Skin: Your skin might feel like the Sahara Desert and look like the salt flats.

• Anxiety: Feeling overwhelmed and anxious? It’s a valid response to these bodily changes often fueled by those hormonal fluctuations.

• Difficulty Coping: Everyday life can feel like an insurmountable challenge, but know there is a community of women here for you.

Obvious hair loss over the summer because you can see where I lost it, but didn’t tan. I cried when I saw this 60-day result picture after switching my haircare to a clean & effective product.

Finding Your Fix: Small Changes, Big Impact

The good news is that you’re not powerless. While perimenopause brings its own set of challenges, there are things you can do to navigate these rapids more smoothly.

• Start Your Day Right:

  • Create a Ritual: Begin your day with a calming ritual. It could be a short walk, a mindful shower, a cup of tea and journaling, a few minutes of meditation, or a gentle yoga flow. Experiment to find what works best for you. I personally love to meditate first thing, coffee and scroll then get moving with a walk, yoga or lifting weights.

• Prioritize & Plan:

  • Daily To-Do List: The night before, jot down your top priorities. Don’t overschedule! Allow for flexibility and unexpected detours. I am still learning to give myself grace with this. I usually don’t achieve all I want to on a daily basis, I seem to just run out of time, energy or both!

• Cultivate Good Sleep Habits:

  • Optimize Your Sleep Environment: Create a dark, cool, and quiet sleep sanctuary.

  • Wind-Down Routine: Unplug from screens 30 minutes before bed. Try listening to calming sounds like brown noise, pink noise, or even a sleep story meant to lull you into a sedate sleep.

  • Consistency is Key: Aim for 7-9 hours of quality sleep each night.

• Self-Care is Non-Negotiable:

  • Make Time for Yourself: Dedicate time to activities you enjoy. Whether it’s painting, running, cooking, gardening, or simply reading a good book, make sure you have time for the things that bring you joy.

• Nourish Your Body:

  • Fuel Your Mind and Body: Focus on whole foods and limit processed foods, sugary drinks, and excessive alcohol.

  • Hydrate: Drink plenty of water throughout the day.

  • Prioritize Healthy Fats: Incorporate more healthy fats into your diet. I’ve personally found that reducing saturated fat intake has significantly improved my mental clarity and reduced anxiety.

Important Note: Remember, this is a marathon, not a sprint. Don’t try to overhaul your entire life overnight. Start with one or two small changes and gradually incorporate more healthy habits into your routine.

Perimenopause can be a challenging time, but it’s also a time of transition and growth. By prioritizing self-care, practicing mindfulness, and making small, sustainable changes, you can navigate these choppy waters with greater ease and grace.

About the blog

This blog is based on my personal experiences and my individual journey with regard to those experiences. It in no way substitutes professional services or recommendations from medical professionals.