"Perimenopausal and I feel like I'm losing my mind".
"Perimenopause is ruining my marriage".
"On good days it's perimenopause, on bad days, I'm dying".
"Think I'm in perimenopause and I'm in hell".
These are just a fraction of the posts flooding Reddit's 'perimenopause' community. In today's digital age, women are increasingly turning to one another for support and guidance in navigating the myriad of symptoms and uncertainties of this transition. Disheartened by what they perceive as inadequate support from healthcare professionals, they turn to fellow sufferers in search of solace and understanding, tired of facing the challenges alone.
What exactly is Perimenopause?
Perimenopause is a natural phase in a woman's life characterised by hormonal fluctuations and a myraid of physical and emotional changes. As ovarian function declines, beginning anytime from the mid-thirties to mid-forties, the body undergoes a hormonal rollercoaster akin to a second puberty. Estrogen levels soar and plummet unpredictably, while progesterone declines. While menopause marks the end of a woman's reproductive years, perimenopause encompasses the years leading up to it, and can last for anywhere between 2 and 12 years.
How do I know if I'm experiencing perimenopause?
Recognising perimenopause amidst its diverse array of symptoms can be challenging, as it manifests uniquely in each woman. From debilitating anxiety to insomnia, to suddenly developing new food allergies, the effects span nearly every aspect of daily life.
Some of the symptoms include:
Heart Palpitations . Anxiety . Panic Attacks . Unexplained Weight Gain . Night Sweats . Fatigue . Depression . New Allergies or Food Sensitivities . Frozen Shoulder . Mood Swings . Insomnia . Fear of Dying . Dizziness . Tingling . Numbness . Heavier Periods . Migraines . Digestive Issues . Bladder Issues . Vaginal Dryness . Low Libido . Joint and Body Pain . Brain Fog . Increase in UTIs . Itchy Skin . Breast Pain . Nausea . Irregular Periods . Sagging Skin . Hair Loss . Insulin Resistance
Women are often mis-diagnosed with fibromyalgia, chronic fatigue, and anxiety disorders, when it's actually the fluctation of hormones causing the issues. Moreover, perimenopause can unmask and amplify underlying health conditions, such as autoimmune and thyroid conditions, ADHD and autism, and mineral deficiencies, adding more layers of complexity to its diagnosis.
So, are we just supposed to buckle in for a wild ride?
As a woman's ovaries gradually decrease their production of estrogen and progesterone during perimenopause, the adrenal glands step in to compensate, becoming the primary source of estrogen in the body. Chronic stress can overstimulate the adrenal glands, leading to dysregulation of cortisol and exacerbating perimenopausal symptoms. Managing stress and supporting our adrenal health is one one of the most important ways we can influence our hormonal balance, so let's take a look at some of the practices to prioritise during this transition.
Optimise your circadian rhythm
Every cell in your body has a 'clock' that tells it when to perform certain tasks within a 24 hour cycle. This 'clock' relies on cues from sunlight: morning light signals the start of the day, prompting a gentle rise in cortisol for alertness, while evening light cues the body to prepare for rest and repair. Exposure to blue light from screens disrupts this natural rhythm, tricking the body into thinking it's daytime so instead of releasing our nighttime sleepy hormone, melatonin, our bodies are flooded with more cortisol. Perimenopause can further disrupt this delicate balance, exacerbating sleep difficulties. For more strategies to improve your Circadian Rhythm, refer to our blog article, "Living with the Rhythms and Cycles of Nature".
Stop skipping breakfast, and eat before you have coffee
While intermittent fasting may be effective for some individuals, many women entering perimenopause find that their previous dietary strategies no longer yield the same results. If you're grappling with perimenopausal symptoms, it may be time to adopt a different approach. Skipping breakfast can trigger a stress response in the body, leading to increased cortisol levels. Additionally, consuming caffeine on an empty stomach can overstimulate the adrenal glands, further exacerbating cortisol release. Instead, try incorporating a high-protein breakfast containing at least 30 grams of protein within an hour of waking. If you prefer to adhere to a time-restricted eating window, consider shifting your dinner time earlier in the evening. Notably, finishing meals at least three hours before bedtime can positively impact sleep quality, offering an added incentive for adjusting your eating habits.
Prioritise weightlifting and low impact exercises, over high-intensity cardio
High-intensity cardio workouts can be stressful on the body, particularly for women already experiencing hormonal fluctuations and adrenal dysregulation during perimenopause. Conversely, weightlifting and resistance training offer a more controlled and sustainable form of exercise that can improve insulin sensitivity, metabolic rate, and glucose metabolism. Moreover, weightlifting supports the maintenance and development of bone density, countering the heightened risk of osteoporosis associated with hormonal decline. Additionally, walking stands as an underrated yet invaluable exercise option, offering accessible benefits for overall health and well-being.
Soothe your Nervous System
Get outside into nature
Try yoga, qi gong, or tai chi
Adopt a meditation practice
Try breathing exercises
Foster social connections
Practice daily vagus nerve exercises
Can Cannabis Help?
An increasing amount of data highlights the significant role the endocannabinoid system plays in modulating the body's stress response, and also its role in reproduction. Specifically, the CB1 receptor is expressed in the hypothalamus, which is the main link between your endocrine system and your nervous system. Its job is to maintain balance in the body by either directly influencing your autonomic nervous system, or by managing the release of hormones, including sex hormones. By activating this receptor using phytocannabinoids from the cannabis plant, we can exert an influence on the hypothalamic-pituitary-adrenal axis and all of its associated functions.
Your hypothalamus helps manage your:
Body temperature
Mood
Sex drive
Sleep
Hunger
Heart rate
Circadian rhythm
Breathing
Fatigue
Blood pressure
Stress response
Bone and muscle growth
Memory
* Note how many of these are affected by Perimenopause!
CBD is a powerful anti-inflammatory, it relieves pain, reduces anxiety and depression, stimulates bone growth, aids digestion, reduces nausea, improves blood circulation and reduces the risk of artery blockage, provides neuroprotection, acts as an anti-psychotic and muscle relaxant, relieves spasms, is immunosuppressive, and can also reduce hot flushes and assist with sleep.Â
THC relieves pain, aids sleep, acts as an anti-depressant and muscle relaxant, relieves spasms, provides neuroprotection, reduces nausea, and can help with hot flushes.
Any other tips?
Prioritise sleep like your hormonal health depends on it
Nourish your body - include at least 30g of protein with each meal
Eat plenty of healthy fats - we need cholesterol to build hormones
Cut out or reduce your alcohol and caffeine intake
Cool inflammation - adopt an anti-inflammatory diet, and use a full-spectrum CBD oil
Open up your drainage pathways to release toxins - we'll delve more into this next week
Check your mineral levels to see if you need to supplement magnesium, zinc or iodine
Regardless of the path you take to address your symptoms, keep in mind that there's a beacon of hope at the end of the tunnel. In Japanese, menopause is aptly termed konenki, signifying the 'renewal years' or 'energy'. Perimenopause and menopause represent profound rites of passage in a woman's life journey. By equipping women with the understanding and self-care resources to nurture, replenish, and fortify their bodies and minds, we aim to empower you to embrace the perimenopausal journey with resilience and vigor. May you embark on this transformative phase with newfound strength and vitality, ready to navigate its twists and turns with grace and confidence.
With bright blessing for vibrant health,
Love from your Ubuntu Community.
AN IMPORTANT NOTE: Hormone health is a HUGE topic, and much of it is beyond the scope of this article. If you would like more information on navigating the symptoms of perimenopause and menopause, we highly recommend Lara Briden's wonderful book, "Hormone Repair Manual".