If someone told you that oestrogen has over 400 functions in the body and when it starts to drop, you’re going to potentially notice a lot of changes – would you stop what you’re doing and take notice? Do you know how well you might cope with these potential changes – both at work, socially and at home? And would you change anything about how you live your life?
The perimenopause, which typically hits women in their 40s, has been described by some as a rollercoaster and it really can be. Let’s take a look at some potential changes and later, what you can do about them.
- I’m gaining weight: oestrogen is an anabolic hormone meaning that it helps to build muscle and tissues. With less muscle tone and a tendency to store any excess carbs as fat around our midline means women can experience stubborn weight gain.
- I am having anxiety attacks and my stress levels are through the roof: oestrogen plays a role in keeping cortisol (a stress hormone) in check so when former starts to decrease, the latter can go up.
- My mood is lower than usual: oestrogen helps to make dopamine, one of our feel-good hormones, so as oestrogen goes down, we might have a lower base level mood than previously.
- I can’t focus at work and keep forgetting details: lower oestrogen has an effect on learning and memory.
- I get so easily overwhelmed by all the chores and commitment in my life: with higher stress levels, potentially more toxins in your environment combined with hormonal changes (and possibly imbalances), it’s easy to feel overwhelmed.
- My joints ache all the time: oestrogen impacts bone density and inflammation so lower amounts of it can make joints prone to aches and pain. Lower oestrogen can also lead to osteoporosis later in life.
Sometimes when I talk to women about what can happen during the perimenopause (and remember that every single woman will experience the perimenopause in their own unique way), the answer is: but women have been going through this for millenia and they coped fine. To which I respond:
They went through the menopause later. They didn’t live for as long. They ate more seasonal, local (ie nutritious) food, they had fewer toxins in their environment and they were more likely to have support around them in the form of extended family. Many of them were stay at home mums.
In contrast, today’s perimenopausal woman eats less nutrient-dense food (and more ultra-processed food), is more sedentary, lives in big cities far away from family, attempts to have a full-time career while caring for a family (and perhaps elderly parents), goes through the menopause earlier and lives longer. It’s a tall order! So it’s not surprising that the above stresses are going to impact her journey through the perimenopause and into the menopause.
Here are some suggestions that are going to help with all of the above – from being able to focus better, sleep more soundly, keep cortisol in check and experience better moods:
*Balance your blood sugar levels through nutritious, wholesome meals while reducing stimulants (caffeine) and depressants (alcohol). This means eating protein, healthy fats and fibre with every meal and plenty of vegetables (50% of every meal).
*Support your hormones by eating anti-inflammatory and Omega-3 rich foods such as turmeric, ginger, avocados, olive oil, salmon, chia seeds and nuts. Luckily this ties in nicely with balancing your blood sugars
*Get enough sleep and establish a calming bed-time routine which could include meditation, gentle yoga or stretches, journalling, listening to positive affirmations and reading a book
*Improve your mindset to boost your confidence and well-being by learning more about how your thoughts impact the way you feel and in turn how you act and react to situations and people. This feedback loop can be positive or negative for us so it’s helpful to learn tools to create more of the former.
*Do the right type of exercise to keep your bones and muscles strong (eg strength/resistance training) while keeping your cortisol down (don’t overdo HIIT or long, intense cardio sessions)
*Build in regular movement breaks in nature to regulate your circadian rhythm, change your energy, calm your nervous system and build a healthy body free from pain
*Spend quality time with family and close friends to build strong social bonds and do activities and hobbies that bring you joy and meaning in mid-life
I would love to hear from you what has been a game-changer for you in managing your own perimenopause. I have ADHD which means all of the symptoms of the perimenopause are felt even more strongly. This has meant that I have to practise all of the above strategies and more to help me thrive but the good news is that it’s possible, even though it takes a bit of planning, support and effort to set up.
I also take HRT as I know oestrogen plays a role in creating dopamine – the main neurotransmitter that is lacking in people with ADHD. HRT can be really beneficial for many women so the best place to start is with your GP and potentially a referral to a local menopause clinic.
If you need support with your perimenopause journey, why not DM me to learn how my mindset and women’s health coaching sessions can help.
Caroline
Photo credit: Anna Lachlan