How to Take Care of Yourself During Perimenopause So You Don’t Lose Your Sh*t

Through plenty of conversations with girlfriends lately, I have come to the conclusion that all of us middle-aged women are getting ready to lose our shit. The state of the world outside, combined with the state of our bodies inside, is making everyone a bit stir crazy. 

Last week, I had three straight nights of crappy sleep. I woke up on the third morning, deeply embedded in the land of irritability, brain fog and a decreased capacity for anyone else’s B.S. It was also the last few days of my cycle, so I knew I would need some serious TLC lest I become a tyrant to my family. What did I do? I became my own coaching client and hit the ground running (slumping?) into some self-care. 

Next time you are feeling edgy from our friend, Peri, here are some tips from a health coach and fellow middle aged woman…

Nourish yourself

Perimenopause hits everyone differently. As our estrogen drops and then rises erratically, so does our body’s inflammatory response. Fun fact: you have estrogen receptors in every organ system of the body. That means you may be feeling anything from brain fog and depression to joint aches and pains to even UTIs! That is a lot to handle, so be gentle with yourself. 

Because symptoms are different for every woman (mine seems to be pretty heavy on the NO SLEEP), so are the needs. What would help you feel nourished? Do you need a hot bath or yoga for those joints? What about a guided meditation like Yoga Nidra to help you feel rested and grounded? 

Tip: No matter what different needs you have that arise daily, make sure you are also nourishing yourself with healthy basics: hydration, movement, nutrient dense foods, connection and rest. 

Track & manage symptoms

More and more providers are understanding the importance of treating women throughout the menopausal journey. One way you can help your provider help YOU is to track your symptoms. Use a journal or calendar to keep track of your cycle, especially when it starts to become erratic, as well as what symptoms arise throughout the month. 

Many women choose to seek treatment such as hormone replacement therapy (HRT), which has gotten a bad rap thanks to poorly executed studies, but can be truly helpful in helping to manage symptoms. There are a few different types of estrogen and most providers recommend progesterone as well. You can also look into bio-identical hormones or natural ways to boost your estrogen. Some foods that might help include chickpeas, tofu, nuts and sesame seeds. 

Menopause is a little-studied phase of life, so science is currently trying to catch up. If you have a provider who doesn’t take your symptoms seriously, do the research yourself or find someone who will listen. It is vital that you receive the treatment you deserve, especially if symptoms are affecting your quality of life. 

Talk it out

What are besties for? Dishing about the aches and pains of life of course! It can feel truly gratifying to know you aren’t alone on your journey through (the hellscape of) perimenopause. If you find yourself feeling even more overwhelmed, seeking out a therapist is another great choice. Talk therapy is one option, but somatic practitioners also offer great tools to help you access and befriend your body through life’s changes and challenges. The key is to find the support you need so you can process emotions that are coming up so they don't add to your stress!

Taking care of your body is so important all of the time, but especially when you are experiencing symptoms of perimenopause. Even better, build some supports into your daily routine that can help you feel well-resourced. I like to start my mornings with meditation and a gentle movement practice, which helps me to feel like I am on steady ground, even when I haven't gotten all of my beauty sleep. Find things that bring you joy and incorporate them into your routine to help build buffers against the stress of shifting hormones.

Need some help? Schedule a free consult call with me and we can chat about what lifestyle shifts you need to better manage your perimenopause.