Navigating Perimenopause: My Tips.
Navigating Perimenopause: My Essential Hacks
Perimenopause, a topic that is discussed more than ever, which is a good thing, as it has helped me understand the changes that are happening with me. I would say to date I have been pretty fortunate, with my first symptoms starting over a year ago when I was 49. My main issues were hot flashes and night sweats. I was a moody bitch definitely, especially around my cycle. However, I was determined to use numerous strategies and lifestyle adjustments that can help me manage my symptoms and make my transition to menopause smoother.
HRT
I started HRT in Nov 2023 and with some adjustments, it has worked very well for me. I started with the Evrol 50 patch (estrogen) and then alternated with the Conti patch (Progesterone) for the first 3 months, but my periods were heavy and unpredictable. With the level of exercise I do, this wasn’t practical for me. So in Feb I had the merina coil fitted and used the in conguction with the Evorel patch. This stopped my periods as you get your release of progesterone from the coil, and my oestrogen from the patch which I change on the same days twice a week. This combination has worked a dream for me. All symptoms are under control, I no longer have a period and my running is not affected. Tick !
Outside of HRT which has been the main contributor to addressing my symptoms, here are some of my additional essential hacks which work for me.
1. Maintain a Balanced Diet
A well-balanced diet is crucial during perimenopause. Hormonal fluctuations can affect metabolism, leading to weight gain and changes in energy levels. To counter these effects:
Increase Intake of Phytoestrogens: Foods like flaxseeds, soybeans, and tofu contain phytoestrogens, plant-based ingredients that can mimic estrogen and help balance hormone levels. Tip: Add ground flaxseeds to your morning muslie or over night oats.
Eat Calcium-Rich Foods: To combat the risk of osteoporosis, ensure your diet includes calcium-rich foods such as dairy products, leafy greens, and fortified plant milks.
Opt for Whole Grains and Fiber: Whole grains and fiber can help stabilize blood sugar levels and prevent weight gain. Include oats, brown rice, quinoa, and plenty of fruits and vegetables in your meals.
Stay Hydrated: Hormonal changes can lead to dry skin and increased thirst. Drinking plenty of water helps keep your skin hydrated and supports overall health. Buy yourself a really good water bottle that keeps your water nice and cool especially in the upcoming summer months. My two favourite are Chilly and Frank & Green.
2. Exercise Regularly
Regular physical activity is one of the most effective ways to manage perimenopausal symptoms. Exercise can help control weight, improve mood, boost energy levels, and promote better sleep.
Cardio Workouts: Activities such as walking, jogging, swimming, and cycling can improve cardiovascular health and help manage weight. I do at minimum or 3 cardio sessions a week, mostly running, HIIT or spinning on my peloton.
Strength Training: Building muscle mass through strength training can combat the muscle loss that often accompanies aging. Incorporate weights or resistance bands into your routine. I am trying to incorporate more strength training into my routine it is key for strong bones but also my mobility.
Yoga and Stretching: Yoga and stretching exercises can enhance flexibility, reduce stress, and improve overall well-being. Specific yoga poses can also help alleviate symptoms like hot flashes and anxiety. I am not very good at Yoga but I do try, I do longer strenghting session which make me feel incredible afterwards. Helps with balancing out all the cardio.
3. Prioritize Sleep
Sleep disturbances are common during perimenopause, often due to night sweats and hormonal changes. Improving sleep quality can significantly enhance your quality of life.
Create a Sleep-Friendly Environment: Ensure your bedroom is cool, dark, and quiet. Use breathable bedding materials and consider a fan or white noise machine if needed. Buy a silk pillow case they feel incredible and keep you cool and of course are good for your skin. Try getting one from beauty pie.
Establish a Routine: Go to bed and wake up at the same time every day, even on weekends. Establish a calming pre-sleep routine, such as reading, taking a warm bath, or practicing relaxation techniques. I listen to sleep meditation on my peloton app, and I also spray my pillow with a nice relaxing pillow spray. I also always put nice hand cream on my hands and arms before I go to sleep, I use Aseop which smells incredible and makes me feel super relaxed before I go off to sleep.
Limit Caffeine and Alcohol: Both caffeine and alcohol can interfere with sleep. Try to avoid them in the hours leading up to bedtime. Look I am not an angel here, I love an espresso martini and a glass of vino, but I try to limited them to the weekend definelty not on a school night !
4. Manage Stress
Perimenopause can be a stressful time, but finding effective ways to manage stress is crucial for overall health.
Mindfulness and Meditation: Practicing mindfulness and meditation can help reduce stress and improve emotional well-being. Even a few minutes of deep breathing or guided meditation can make a difference. There are so many apps available today.
Hobbies and Interests: Engaging in hobbies and activities that you enjoy can provide a sense of accomplishment and relaxation. Whether it’s gardening, painting, or cooking, make time for activities that bring you joy.
Social Support: Connecting with friends, family, or support groups can provide emotional support and a sense of community. Don’t hesitate to share your experiences and seek advice from others who understand what you’re going through. I learnt a lot from following some great experts, Dr Naomi Potts is my favourite.
5. Explore Natural Remedies
Several natural remedies can help manage perimenopausal symptoms. While these may not work for everyone, they are worth exploring:
Herbal Supplements: Supplements such as black cohosh, red clover, and evening primrose oil have been reported to alleviate symptoms like hot flashes and mood swings. Consult with a healthcare provider before starting any new supplement.
Essential Oils: Essential oils like lavender and peppermint can help with relaxation and symptom management. Use them in diffusers, baths, or as part of a massage. I have a Neom diffuser in my bedroom you can choose your scents which are all mood enhancing smells. They are so nice.
Acupuncture: Some women find relief from perimenopausal symptoms through acupuncture. This traditional Chinese medicine technique can help balance the body's energy and reduce symptoms.
6. Regular Health Check-Ups
Regular check-ups with your doctor are essential. These visits can help monitor your health and manage any symptoms or conditions that arise. Also its helpful to have a chat and work through options if this aren’t right, it is a bit of test and learn.
Hormone Levels: Discuss your symptoms with your doctor and consider having your hormone levels checked. This can provide insights into your perimenopausal status and guide treatment options.
Bone Density: Bone density tests can help detect osteoporosis early. Maintaining bone health is crucial during and after perimenopause.
General Health: Keep up with regular screenings and preventive measures, such as mammograms and blood pressure checks, to ensure overall health.
7. Embrace Self-Care
Finally, prioritize self-care. Perimenopause can be a time of significant change, and taking care of your mental, emotional, and physical health is more important than ever.
Pamper Yourself: Treat yourself to activities that make you feel good, whether it’s a spa day, a new book, or a weekend getaway.
Listen to Your Body: Pay attention to what your body needs. Rest when you’re tired, eat when you’re hungry, and don’t push yourself too hard.
Stay Positive: Keep a positive outlook and remind yourself that perimenopause is a natural phase of life.
8. Vitiamins, Collagen & MCT
It is important to take some key vitamins especially now, I take vitamin D for immune, muscle and bone health. Living in the UK and not having enough sunshine the vitamin D is really important.
Zinc with Vitamin C for immunity, metabolism, and cognitive function.
Magnesium again for healthy bones, teeth, muscles, psychological function, energy levels and nervous system.
I started taking Collagen over two years ago, I know they say there is no evidence that is actually helps, with collagen lose as we get older, but my hair is in great condition, my skin looks good and I am convinced it is down to my consistently with taking it every day. I use Ancient & Brave which is lovely brand, the collagen comes in a glass jar which I leave next to my coffee machine. I put one tsp into my coffee every morning, and I also add one tsp to my water bottle. Another option I have tried is Willpowders. Both brands have tasteless collagen so it’s perfect to add to hot drinks without any flavour.
I have recently started taken MCT oil again from Ancient & Brave, I put one tsp of these into my morning granola, or I add it to food I am cooking. I take this a food for my brain. I am super brainy now I’ll have you know!
9. Key Beauty Products to give you a boost
I don’t care what anyone says, having great beauty products to use when you are feeling a bit rubbish can really help. Here are some ride or die ones I use to help me feel and look good.
I have talked about this before the Elemis Superfood Mist is divine. It smells incredible, it feels like you have just stepped into a spa. I use it every morning and night after I have cleansed my face before I apply my serums.
Aesop resurrection hand balm with Mandarin Rind, Rosemary Leaf, Cedar Atlas. This is pricey but total luxury, it is not greasy so feels really nice. I put a genorous amount on my hands and arms every night before bed. It smells amazing, a nice relaxing step to my night time routine.
To help with those puffy eyes, I use undereye patches to cool and hydrate my under eye area. This helps with brightening when needed. I use beauty pie depuffing gel pads or The Creme Shop, How do eye look patches.
I have switched to Wild natural deodorant & Showergel which comes in a variety of scents. You can choose what kind of case you would like and they have handy little refills you can add to bundles. All natural ingredients , all refillable so moving away from single use plastics, no nasty ingredients, lots of goodness.
Finally, our hair needs extra love when we are perimenopausal, and my favourite hair mask, Garnier Hair Food has added a new scent. Aloe Vera with Coconut, I use this once a week, either before bed, or I pop it on my hair in the morning and slick it back into a bun and leave all day, then wash off in the evening, its makes my hair feel like silk. Other top tip is if you are going to a sauna pop it on your hair before you go in and let the heat soak the mask into your hair, your hair will feel incredible afterwards.
That’s it from me this week, we all have a different experiences when we are premenopausal, talk to your friends, share experiences and tips when you have them, listen to podcasts, inform yourself as much as you can.
I hope me sharing my story helps in some small way. Sylv X