The perimenopause rollercoaster: Tips for a smoother ride

Did you know that oestrogen has over 400 functions in the body? When it starts to drop, you may notice significant changes. Are you ready to handle these changes at work, socially, and at home?

The perimenopause, which often hits women in their 40s, really can feel like a roller-coaster. Let’s explore some common issues and ways to help manage them.

‘I’m gaining weight!’

Oestrogen helps build muscle and tissues. As it decreases, you might notice stubborn weight gain, especially around your middle. Women also become more insulin-resistant and any excess sugar consumption that isn’t used by the body is stored as fat.

‘I’m more anxious and stressed’

Oestrogen helps keep cortisol (the stress hormone) in check. Lower oestrogen can lead to higher stress levels and anxiety.

‘My mood is lower’

Oestrogen helps produce dopamine, one of our feel-good hormones. Less oestrogen can mean a lower mood baseline.

‘I can’t focus’

Reduced oestrogen affects learning and memory, making it harder to focus.

‘I keep feeling overwhelmed’

With higher stress levels, everyday environmental toxins, and hormonal changes, it can be easy to feel overwhelmed.

‘…and my joints ache’

Oestrogen impacts bone density and inflammation. Lower levels can lead to joint pain and a higher risk of osteoporosis later in life.

Perimenopause today: Why It's different…and how to thrive

Sometimes when I talk about the perimenopause people say that women have been going through it for millennia — and they coped!

But we’re living in very different times. Historically, women went through the menopause later, lived shorter lives, ate more seasonal (so nutritious) food, were more likely to have family support, and were often stay-at-home mums.

Today we face different challenges: less nutrient-dense (and more ultra-processed) food, more sedentary lifestyles, often living away from family, and juggling careers with family responsibilities. No wonder the perimenopause can be tough!

Here are some tips to help you navigate this phase:

Balance blood sugar: Eat nutritious, wholesome meals with protein, healthy fats, and fibre. Reduce stimulants and depressants like caffeine and alcohol. Aim to fill half your plate with vegetables.

Support your hormones: Incorporate anti-inflammatory and Omega-3-rich foods like turmeric, ginger, avocados, olive oil, salmon, chia seeds, and nuts.

Prioritise sleep: Establish a calming bedtime routine with meditation, gentle yoga, journalling, positive affirmations, or reading.

Boost your mindset: Understand how your thoughts impact your feelings and actions. Learn tools to create a positive feedback loop.

Exercise wisely: Strength and resistance training keep bones and muscles strong. Avoid overdoing HIIT or intense cardio sessions.

Move regularly: Take movement breaks in nature to regulate your circadian rhythm, calm your nervous system, and maintain a healthy body.

Build social bonds: Spend quality time with family and friends. Engage in activities and hobbies that bring joy and meaning.

Do you need support on your perimenopause journey? You don’t have to do it alone.

Book your complimentary 30-minute call with me to learn how my combined mindset and women’s health coaching sessions can help.