Symptom-Free Perimenopause: Is It Possible?
Menopause, Perimenopause…what’s the difference? If you’re anything like me, you may be under the assumption that menopause will let you know when it’s arriving by giving you some not-so-fun hot flashes and maybe a little extra weight around the middle.
You might be gobsmacked to learn that symptoms of this eventual hormonal decline may start showing up in your mid-30s! Sheesh!!
But knowledge is power, so let’s review what’s going on hormonally so you can make a positive shift now to make the transition from cycling to not cycling a smooth journey instead of a sweaty, rage-filled roller coaster.
So what the heck is perimenopause, and how do you know you’re in it?
Perimenopause starts for most women around 35 and continues until menopause.
Symptoms begin to crop up because your hormones start getting a little wild and erratic, higher highs and lower lows…some refer to it as a second puberty. Sadly, this time around, you’re expected to act like a grown-up. I know, totally unfair!!
I’ll break this down so you can get a better picture:
Phase one/ Early Perimenopause (35 to 45 years old)
Phase one is when reproductive hormones like progesterone and estrogen shift and become inconsistent. Your cycle length may get shorter, but ovulation and menstruation should be happening regularly. If things are starting to get haywire and you notice symptoms like bloating, headaches, weight gain, or heavy periods in early perimenopause, it’s an SOS cry from your body that it needs some TLC, but we’ll get into that in a bit.
Phase two/ Late Perimenopause (45 to 55 years old)
During this phase, cycle length becomes longer, and you’ll have fewer periods each year as estrogen and progesterone levels continue to decline. Depending on your overall hormonal, physical, and emotional health, this phase may be relatively symptom-free, or it could knock you off your feet!
Menopause
A one-day event that marks a year passing since your last period.
Three strategies to set yourself up for smooth sailing through perimenopause
#1 Clean up your diet and get your blood sugar in balance
What you were able to ‘get away with’ in your teens, twenties, and early thirties may not be working so well for you now. Bad food choices, inadequate nutrient and protein intake, excess alcohol, and sweets all wreak havoc on your hormones and blood sugar balance, leading to insulin resistance and, if unchecked, eventually diabetes.
Insulin is in constant communication with all of your other hormones, so if it’s out of balance, the others will soon be too. Start getting a baseline of your fasting glucose levels and how different foods affect your blood sugar. You can do this by getting an at-home glucometer or by using a cgm (continuous glucose monitor).
#2 Move your body in a way that supports your hormones
The hormonal shifts that happen in each of your cycle’s four phases prime you for different types and intensities of exercise. Understanding where you’re in your cycle through cycle tracking and learning how and when to work out is essential to support optimal hormone function.
If cycle tracking is new to you, check out my blog here. Basically, you’ll be recording when your period begins and ends, the number of bleeding days and their intensity as well as any spotting in your cycle.
Phase-based movement practices will help you channel your body’s resources when your hormones are primed for it (during your follicular and ovulatory phases) to get a solid, supportive workout. Working with your body’s natural rhythms will save you from burn-out, exhaustion, and spiked cortisol levels that can lead to unpleasant perimenopause symptoms.
#3 Prioritize deep, quality sleep
I fully realize that mid-life comes with a lot of responsibilities and stressors. Life can be incredibly hectic, whether it’s the job, the kids, aging parents, illness, or bills. Add in poor lifestyle choices, unhealthy food, not enough movement, crappy sleep, and you’re setting yourself up for a cascade of health problems.
Sleep is essential. I’m talking about deep, uninterrupted sleep for 7-9 hours. How do you get there? Here are a few tips to optimize your sleep potential!
Stop eating a few hours before bed and minimize fluid intake in the hours leading up to bedtime to reduce bathroom trips in the middle of the night.
Get your room dark. Install black-out curtains, cover any light-emitting sources from electronics or clocks in the room. While you’re at it, pop your phone into airplane mode.
Make your bed a sanctuary. Use sheets that feel good against your skin, buy a pillow that works for your sleep position and make it all non-toxic because you’re spending hours breathing in whatever fumes it’s putting out, so we want that air as clean as possible.
Wear blue light glasses if you’re using the tv or your phone before bed. I know so many people say stop using screens in the hours before bed, and I agree that’s optimal, but I also know that most of us will keep using them! I see the blue light blocking glasses as a good compromise ;)
Get into a routine. Try your best to be lights out at a consistent time each night and to wake up at the same time each morning. This helps your body get into a rhythm.
To sum things up
Perimenopause and menopause have certainly gotten a bad reputation. Most women assume this transition will be miserable and that they are powerless in the process.
But know this: The bucket list of symptoms isn’t inevitable, and you’re primarily in the driver’s seat. Your diet and lifestyle choices can significantly impact how this transition goes. By making good food choices, moving in a way that supports your hormones, and making sleep your BFF, you can set yourself up for symptom-free perimenopause.