Whilst everyone’s experience of the perimenopause is completely differently, if you are in your 40s and not quite feeling yourself, there is every chance you are experiencing perimenopause symptoms.

Perimenopause is associated with profound hormonal changes, disrupting oestrogen-regulated neurological systems, causing havoc all over the body and not just with our reproductive systems. Perimenopause can sneak up on us. Many of the changes we see happening in the body are shrugged off as usual day-to-day stresses, however during this time we see extreme hormone volatility, alongside a move to a pro-inflammatory environment, paving the way for a myriad of symptoms.

8 signs you’re entering perimenopause:

1 – Changes to your cycle

Irregular, longer, shorter, missed, heavier or lighter flow. Anything goes right now due to your fluctuating hormones. If your cycle is still regular but just feels ‘off’, this can be a sign your hormonal cycle is changing.

2 – Mood changes outside normal cycle

Whilst many people can suffer from mild PMS before their periods, if you are experiencing increased anxiety, crying spells, low mood, fluctuating moods, extreme mood swings, loss of confidence/self-esteem which does not tie in with your usual cycle, it can be a sure sign of hormonal volatility.

3 – Reduced resilience to stress

Wondering why some days you are so quick to anger and generally more irritable, but then fine the next day? Increased feelings of anger are a very common early symptom reported in perimenopausal women. During perimenopause women are found to have a significantly decreased resilience to stress.

4 – Sexual and urinary changes

Feeling embarrassed by reduced libido, pain during sex, urinary tract infections, vaginal dryness, infections, pain, itching? You are not alone! All these symptoms are signs of hormonal imbalance and there are many strategies that can help. Be brave and ask.

5 – Disturbed sleep

“84% of women experience trouble sleeping”

Used to sleep like a baby, now suddenly having trouble dropping off, waking up in the night, tossing and turning, night sweats, restless legs? The perimenopause can cause havoc with our sleep. At a time when we often need MORE not less sleep, disrupted sleep adds flames to the fire of perimenopausal symptoms.

6 – Alcohol intolerance

Hangovers getting worse? More susceptible to the effects of alcohol? The jury is still out on why exactly this happens, but many women in their 40s/50s report becoming less tolerant to alcohol. It also causes havoc on blood sugar levels the next day, this effects our mood, food consumption and hormone balance. As such alcohol can worsen many perimenopausal symptoms.

7 – Joint/muscle aches and pains

Oestrogen, progesterone and testosterone are anti-inflammatory in the body, during perimenopause when our hormone levels fall, we can see increased levels of inflammation, causing increased joint and muscle pains.

8 – Brain fog/ difficulty concentrating

“73% experience brain fog”

Losing your trail of thought, forgot why you walked into a room, low mental energy, lack of motivation? Your brain has loads of oestrogen receptors in areas related to memory and cognition (among others) which stimulates activity. During perimenopause when oestrogen levels fall, this negatively impacts brain activity and leaves you feeling ‘foggy’, it takes a while for our brain to adapt to the new norm.

“Perimenopause can last several years and can affect physical, emotional, mental and social well-being”

Whilst these are a mere tip of the iceberg of the various symptoms experienced by women, it’s important to understand that perimenopause is not just about our menstruation cycle and its effects can be seen throughout the body.

SO, WHAT CAN YOU DO?

Whilst everyone has a different path through the perimenopause, there are overarching strategies that every woman should start implementing during this time for a smoother journey.

Increased protein intake

As we get older, we experience the breakdown of muscle tissue, making it harder to gain and keep muscle mass. Eating enough protein helps support muscle tissue, and slows breakdown, helping maintain strength and metabolism.

Protein is needed for production of hormones.

Protein helps balance blood sugar levels, reduce cravings and supports weight loss and healthy weight management.

Weight-bearing exercise

There is an increased risk of osteoporosis after menopause due to reduced oestrogen levels, eating enough protein and strength training plays a role in slowing bone loss and helps keep bones strong.

Lifting weights help improve your metabolism, supporting weight loss and healthy weight management.

Omega-3 intake

Omega-3 fatty acids have potent anti-inflammatory properties. They are ESSENTIAL fatty acids which means we need them in our diet every day, our body cannot produce them. They have a role in improved cognition and brain health, improved mood and anxiety, better sleep, reduce risk of dementia and heart disease, bone/joint health, skin health.

• • A healthy ratio of 3:1, omega 6 to omega 3, is needed in our bodies to be functioning optimally. Most people on typical ‘western’ diets test around 15:1, perpetuating chronic low -grade inflammation.

• • Oestrogen is anti-inflammatory. Due to reduced oestrogen levels during perimenopause, inflammation is significantly increased. This contributes to symptoms such as anxiety, mood changes, poor sleep, fatigue, skin changes. Increasing omega-3 intake can help negate these effects.

• • Improving sleep  
    
    • Prioritising your sleep is something you can to do throughout the day.
    • Exposing your eyes to morning sunlight helps set circadian rhythms and tells your body its wake-up time.
    • Getting plenty of fresh air during the day and exercising each day.
    • Trying to go to bed at the same time each night and waking up around the same time helps set your body clock.
    • Avoiding caffeine after noon.
    • Making sure you have a dark room, comfortable bed. Eye masks can be useful.
    • If you find your mind racing in the evenings taking time to meditate or deep breathing exercises can be helpful to help calm your mind and prepare for sleep.
    • Relaxing baths with Epsom salts and lavender oil can help you relax before bedtime.
    • Reduce screen time before bed. Switch the TV off earlier and read in bed.

“45% of women haven’t spoken to their GP about their symptoms”

Everyone will have a different experience during the perimenopause, it is a time women often need extra nutritional and supplemental support. If you would like 1:1 guidance on how best to navigate this journey, please book a free discovery call now to find out how we can help.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4834516/

https://jneuroinflammation.biomedcentral.com/articles/10.1186/s12974-020-01998-9

https://www.who.int/news-room/fact-sheets/detail/menopause

https://menopausesupport.co.uk/?page_id=60