If you’re feeling totally out of your element in your mid-40’s, then perimenopause could be the culprit. Perimenopause is when a woman’s body changes as the ovaries gradually stop working. A woman is less fertile and has hormone fluctuations according to Johns Hopkins. A lack of energy is often caused by low estrogen levels along with a slew of other markers.
The average age for menopause is 51 years old. Menopause means a woman hasn’t had a period in a year. After doing some research, the perimenopause age is all over the map. Various references stated that it usually starts 4-10 years before menopause. Some women experience perimenopause in their mid-thirties, but that isn’t the norm. Usually, women are in their forties, and symptoms can last up to a decade! Some of the common symptoms are:
Hot flashes
Night sweats
Brain fog
Irritability
Headaches
Trouble sleeping
PMS-like symptoms
Low Libido
Perimenopausal women have a 40% higher risk of depression (The Guardian.) A new term I learned is anhedonia, which is the inability to experience joy or pleasure. Activities you once loved may now leave you completely disengaged. This condition could be a sign of depression so it’s important to be in tune with your emotional wellness. Women are more likely to experience depression during perimenopause than any other stage of their life. There is a higher rate of suicide within the age range of 45-54 that may be related to the biological changes associated with menopause (Science Direct.) My mother was going through a lot at that time and committed suicide at the age of 43 and now I question if hormones may have played a role. It’s good to be mindful of your mental health family history since certain conditions or illnesses run in families.
As hormones fluctuate, there are also life changes occurring at the same time. Some of these include empty nest parenting, career transitions, marital conflict, health concerns, retirement planning, or changes in social connections. Life-changing stressors can really become overwhelming.
I feel like I’ve been pretty lucky managing my perimenopausal symptoms. I chalk that up to the healthy habit routine I adopted 2 years ago. It has kept everything in check and I feel like I’m the sharpest I’ve ever been. I’m also in the shape of my life because of fine-tuning my regimen. There are times I question if I’m even moving closer to menopause. I’m not experiencing the signs that other women do. Here’s a list of beneficial activities that I practice almost daily that can help alleviate symptoms:
Strength Training: The Mayo Clinic explains that strength training can increase bone density and reduce the risk of osteoporosis. It’s common for women to lose muscle during perimenopause, so adopting a strength training routine is ideal. This will also reduce injury from falls as we age.
Walking: Walking is great for regulating your mood and leveling out blood sugar. Walking outside in the fresh air is even better. Aim for 8500+ steps per day. This shows a decent amount of activity and proves you didn’t sit on the couch. Walk every single day!
Focus on nutrition: Eat real food and begin to remove processed food gradually. Processed food doesn’t have the same nutritional value that whole foods do. It’s also a good idea to limit sugar. Protein, omega-3, magnesium, fiber, and healthy fats should be included. When it comes to meals, focus on meat, fish, eggs, fruits, vegetables, nuts, seeds, potatoes, and rice. Keep it simple!
Meditate: Meditation is a great stress-reliever. Focusing on the mind-body connection does wonders as it brings peace of mind. This sense of calm lowers blood pressure and heart rate which can reduce inflammation. It’s also known to enhance emotional health.
Stretching: Stretching is easily accessible and can be done anywhere. It’s known to relieve muscle tension, improve posture, and increase blood flow. It can help alleviate pain while decreasing the risk of injury.
Hobbies: Hobbies are considered part of the self-care routine. They are known to lower stress levels because they are enjoyable. Boosting creativity and concentration sharpens cognitive skills over time. Encouraging lifelong learning provides a sense of purpose.
Declutter: Ridding yourself of unnecessary items that bring no value is liberating. Decluttering improves mental clarity and creates a sense of control. It saves time and reduces frustration when you are able to find things. Your sleep will improve in an uncluttered bedroom. Start off with small decluttering projects. Damaged or broken items are the easiest to remove.
Navigating perimenopause can be challenging, and certain lifestyle choices may exacerbate symptoms or impact overall well-being. Listen to your body and make adjustments accordingly. Here are some things to avoid or be mindful of:
Eliminate or limit alcohol
Don’t smoke
Limit caffeine
Don’t skimp on your sleep
Surround yourself with good people
Practice gratitude
Set goals and priorities
Don’t skip exercising
Manage your stress
There is actually a bright side to menopause. Even though it can be challenging, it often brings new opportunities. This is where mindset comes in and women need to grasp their sense of purpose and self-worth. Here are some reasons women thrive during this time:
Freedom from menstrual cycles
No more birth control worries
Improved confidence and self-acceptance
Prioritizing self-care
Better emotional health
Less concern about fertility
More time for hobbies & interests
Enhanced relationships
Fresh start for health and wellness
Sexual freedom
A chance to reevaluate goals and priorities
Financial and personal independence
Nutrition and exercise minimize perimenopausal symptoms while contributing to long term well-being. It’s beneficial to be proactive with your self-maintenance routine rather than waiting until your symptoms affect your life. If you keep an open mind during this time, this phase will be more manageable. Don’t let the symptoms of perimenopause control you or rule your daily regimen.
Look at it this way, these healthy habits are all the things you should be doing anyway! Consider this phase an exciting, rewarding chapter in your life filled with new opportunities for growth and fulfillment. Your new routine will help you through menopause gracefully. Reach out anytime to Kim at [email protected]
Photo by: Nadezhda Moryak
