Exactly what is happening to us? 🦋

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Hey there … how’s your boldness going today?

In this issue we’re talking about the fluctuating levels of our hormones, FSH and estrogen …

… which can start as early as 40-45 (sometimes even earlier)

And when it starts … it starts … and it’s called perimenopause.

Perimenopause is the beginning of the second female transformation.

This looong phase in a woman’s life brings with it all kinds of unexpected and unwanted ‘symptomatic accessories’ (like a jacket with massive shoulder pads).

By understanding the biological aspects of perimenopause we empower ourselves to navigate this period with smart choices.

This is what we will be discussing today in Bolder Women today.

But before we dive in ...

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Did you know?

Did you know there are actually over 50 symptoms of perimenopause?

Some of the most common are hot flashes, night sweats, anxiety, vaginal dryness, brain fog and weight gain around the middle.

And a whopping 67% of 2000 menopausal women surveyed said they were afraid of how menopause may impact their mental health (Elektras, 2020 Menopause in the workplace REPORT)

Deep Dive: Hormone Shifts and Their Impact

Perimenopause is characterized by changes in reproductive hormones, primarily estrogen and progesterone, which play important roles in regulating our menstrual cycle and maintaining reproductive health.

These hormonal changes can lead to irregular periods, often accompanied by unpredictable bleeding patterns …

… in addition to a range of physical and emotional symptoms.

A Multitude of Symptoms

There are over 50 documented symptoms of perimenopause that show up during this phase.

I started experiencing many of these, and it seemed like a new one would surface every week.

At the time the symptoms scared me, and I didn’t realise it was perimenopause.

See if you relate to any of these symptoms:

1. Oh my aching joints …

2. Why I am so damn tired …

3. I’ve got to go pee … again!?!?! I just started my workout!

4. And now it’s stinging … again. More cranberry juice!?!?

5. One minute I’m up, the next the sky is falling or I’m crying …

6. Heart racing, palms sweaty, stomach sinking …

7. Why does it feel like ants crawling on my skin, but nothings there?!

8. How am I supposed to sleep with these pins and needles?

9. What’s that ringing in my ear?

10. Did I just touch a live wire or something!?

11. Why is the world spinning, or wait, is it me spinning?!

12. Where did I put my phone? And what was her name again?

13. “Ahhhhchooo”! What’s with these watery eyes and runny nose?

14. Did these pants shrink? What’s with all this bloating?

15. Wait, is that MY hair on the pillow, on my brush, clogging the shower?

16. Damn, I just split my nail AGAIN!?

17. Sex? What’s that?

18. “Oh my heart! Who put this jumping jack in my chest!?”

19. I’m done with counting sheep. Give me the knock-out medication.

20. I know I’m not sunburned … so what’s with the burning sensations?

21. “These headaches! Do I need an MRI of my brain!?”

22. Why does it feel like I’m about to die?!

23. I swear I’m not normally an angry person …

24. What’s that smell? Is it me?

Navigating the symptoms of Perimenopause

I know that list above is extensive!

I actually found it a relief to find out that these symptoms are the result of perimenopause and not anything more serious.

Many of these symptoms happen because of the delicate interplay between our hormones and all the systems in the body, including the brain and nervous system.

The fluctuations in estrogen levels have been linked to alterations in neurotransmitter levels, influencing our mood and brain function.

And the range and severity of perimenopausal symptoms is unique to every woman.

Empowerment lies in educating ourselves about these symptoms, enabling us to distinguish between those that are transient and those that might warrant medical attention.

By keeping a symptom journal and monitoring patterns, we can work with healthcare professionals to find practical ways to manage them.

Most women don’t realise they are going through perimenopause until these weird symptoms start showing up … and even then, they might not realise it’s perimenopause!

I remember the numbness in my limbs and vertigo, and it made me very frightened ... I didn’t know what was happening to me.

I spent a whole year trying to find out what was wrong with me and had every test under the sun. Everything came back normal, but I didn't feel normal.

I speak to many women who feel the same way.

There is so much more education available now than 10 years ago, and yet, there needs to be more.

The role of lifestyle modifications

Lifestyle modifications that can alleviate some of the symptoms (some is better than none, believe me!)

Exercise

Regular physical activity can counterbalance hormonal changes, enhance mood, and improve our overall cardiovascular health.

And this should include strength training 2-3 times a week along with high intensity interval training. Both have been shown to reduce the severity of symptoms in perimenopause, decrease belly fat and improve metabolic health.

Nutrition

Eating a balanced diet that is rich in protein, calcium, magnesium and vitamin D supports your bone and muscle health … and increasing the range and variety of plant-based foods also helps.

Certain grains, such as wheat, barley, and rye, contain a group of carbohydrates known as FODMAPs, which can trigger digestive symptoms in women with irritable bowel syndrome (IBS) or other gut disorders common for women in our age group.

It’s important to highlight the presence of anti-nutrients in some grains, such as phytic acid and lectins, which can interfere with nutrient absorption and cause gut irritation.

By including a variety of food types in the diet, such as fruits, vegetables, lean proteins, and alternative grains like quinoa, individuals can ensure a more diverse and balanced nutrient intake, which supports their overall gut health and reduces the risk of nutrient deficiencies.

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Helpful Bolder Tip: While anti-nutrients can be an issue for some women, there are ways to reduce them through soaking, sprouting and cooking.

Mental Health and Wellbeing

Mindfulness techniques such as meditation, walking in nature and deep breathing exercises can mitigate stress and promote emotional well-being.

Adequate sleep hygiene practices can address sleep disturbances, offering a comprehensive approach to managing both physical and emotional challenges.

Simple habits such as turning off all digital devices 2 hours before bedtime and going to sleep and getting up at the same time everyday can improve sleep quality.

Seeking help from healthcare professionals

Menopause Hormone Therapy (MHT) is an option that involves supplementing the body with estrogen and, if required, progesterone, to alleviate symptoms.

However, MHT comes with considerations and potential risks for some women, necessitating a thorough discussion with a healthcare provider to determine its appropriateness.

Seek out a second opinion if your local doctor dismisses your perimenopause symptoms and provides no solutions.

Other Strategies You Can Use

So, what are some strategies we can take that can prepare us.

Educate Yourself: Take the time to research and educate yourself about perimenopause.

Being well-informed empowers you to recognize changes in your body and seek appropriate guidance. Listen to relevant podcasts or audiobooks on the menopause transition.

I have included some useful website links below in the Bite Sized Snacks section of this newsletter.

Symptom Journaling: Start keeping a symptom journal to track any physical or emotional changes you experience.

This will help you identify patterns and understand which symptoms are more consistent and what triggers certain symptoms.

Sharing this information with your healthcare provider can aid in creating a tailored management plan.

Lifestyle Modifications: Engage in strength training and high intensity or short interval training, to counter hormonal changes and improve mood, muscle health and heart health.

Prioritise a balanced diet rich in nutrients that support metabolic, bone and muscle health.

Consider incorporating mindfulness practices to manage stress and emotional well-being. Daily walks in nature are the best to de-stress.

Consult Healthcare Professionals: Reach out to healthcare professionals specialising in menopause management, such as gynaecologists, endocrinologists or a general practitioner who has specialised in women’s health.

Discuss your symptoms, concerns, and medical history openly. Together, you can explore options like Menopause Hormone therapy (MHT), Bio-identical Hormones or natural approaches to managing symptoms.

Bite Size Snacks

Helpful link for perimenopause → North American Menopause Society (NAMS)

The International Menopause Society → further education and resources

Lifestyle risks versus MHT → British Menopause Society on risks for breast cancer

NAMS Position statement on non-hormonal therapies 2023 

MEME of the Day

Ready to Change the Things You Can Change?

In perimenopause, knowledge guides, and empowerment fuels.

Embrace transition with informed choices, recognise symptoms and seek guidance.

Let your journal be a trusted friend, capturing patterns.

Nurture with movement, nutrition and mindfulness.

As you connect with other women, remember Oprah's words: "Surround yourself with only people who are going to lift you higher."

Together we can reshape perimenopause's narrative. You are not broken or deficient, it is a normal and beautiful transition period that every woman will experience.

Reflection

Am I Seeking Support and Knowledge? Reflect on your approach to seeking support and information.

The team at
Bolder Women

How’d we do with the newsletter this week?