The beginning of this year I was hit hard with symptoms of perimenopause. You can read about these struggles in my blog post, Perimenopause Hit Me Like a Brick Wall. I was hesitant to post that blog post, but after encouragement from friends to share my story I was shocked with how many women reached out to me with their own struggles with hormones. Now that we are into fall I have been having people check on me so I thought I would write an update of what I have been doing and how I am feeling.
Acupuncture: I go one to two times a month to acupuncture and have found it helpful with anxiety, sleep and just overall feeling better.
Educating Myself: I have been reading books, listening to podcasts, reading medical journals and talking to friends and colleagues in the medical field and friends on hormone replacement therapy about perimenopause and hormone replacement therapy.
Exercise: Most days I walk 1-2 miles on my lunch break at work. With the advice of a friend I started running a couple times a week as well. I am running up to 3-4 miles a couple times a week. If I do not run, I walk 2-4 miles. I try to strength train three times a week, with free weights and YouTube videos. I am also trying to incorporate yoga at the end of the day, also by watching YouTube videos. On the weekends I hike or run.
Food Changes: I have found that food and beverages with caffeine, sugar, salt or that are processed increases my anxiety and impacts sleep and energy. I have reduced or cut out most of those items along with alcohol. I am only having 1-2 caffeinated drinks a week, which is usually a unsweetened green tea. I have increased my protein and vegetable intake. I have reduced my dairy intake as I have read it can impact hormones. I am working on increasing my fiber intake. I rarely snack, which has been a huge change for me. I no longer crave sugar and am able to walk by sweets without being tempted. I still enjoy a bagel and cream cheese, along with an occasional slice of pizza.
Hormone Replacement Therapy: I had a follow up with my OBGYN and she admitted that she was not comfortable with hormone replacement therapy, even though she is getting more education on it. She recommended that I see someone who has experience. She gave me the name of someone who did hormone pellets, but that is not something I am comfortable with at this time. After talking with my PCP she recommended an OBGYN who has been working with a lot of women in perimenopause or menopause. I scheduled an appointment and was very impressed with her knowledge, compassion and hope she provided me. She spent over an hour with my husband and I. She does everything in steps to see what is working and what is not working. She also said if I had not made all the health changes I had she would have recommended that first. She prescribed me a low dose estradiol patch. A couple weeks after I will start progesterone. I am week two into the patch and I have noticed my anxiety has decreased. My energy and motivation has increased. I am less foggy. I am trying not to get my hopes up, but am feeling hopeful.
Medications: I was on a low dose anti-anxiety that has helped with night sweats and some of the anxiety, but I was concerned it was making me foggy and decreasing my energy. With doctor permission I stopped it a little over a week ago. I tried coming off one of my blood pressure medications as my blood pressure is stable, but I had an increase in anxiety after stopping them. So I went back on them, but at a lower dose. I have been able to stop by second blood pressure medication. I also have as need anxiety medication, but I have only used them twice since I got the prescription this spring. It is nice having them just in case. I tried some supplements, but found they made my anxiety worse.
Self Care: I have been working on incorporating positive self talk when I’m feeling anxious, along with humming. Keeping myself busy and organized with tasks to accomplish has been helpful. Finding time to do activities I enjoy like hiking and day trips.
Support System: Being around others has helped me a great deal. I find I am better about being alone than I was, but I prefer to be around others. My family, friends and co workers have been amazingly supportive. Many of my friends are going through the same symptoms so we support each other. We text or chat on a regular basis to check in on each other. I am so thankful I have an amazing support system.
What has changed:
My blood pressure has become stable. I have been able to stop one medication and cut another one down by 3/4.
I am rarely having night sweats.
Sleep has been fairly good.
I am down 65lbs.
My lab work has improved.
I am not as needy of my husband and ok being alone, even though I prefer to be with others.
The week before my period my anxiety increases, but not as bad as it was.
I have to watch what I eat as I find it impacts my mood.
Anxiety is still there, but no nearly as bad as it was.
My hair is thinning. I’m not sure if this is due to the hormones or weight loss. I am exploring ways to strengthen my hair and prevent loss.
Motivation and energy has improved.. My husband has been great about pushing me to get back into the things I enjoy. I also try to push myself as well, which ends up being a positive in the end.
Essential Oils have been helpful with advice from my acupuncturist.
I have created an Amazon Page with some of the items that have been helpful to me.
I am not back to where I want to be yet. I have a more weight I want to lose. I am hopeful with the hormone replacement therapy that I will continue to start to feel more like myself again.
In the reality of going through perimenopause it looks different for everyone. I could have ten women in a room and we would all have different symptoms and things that help us. I feel this needs to be something women talk and educate themselves about. I will continue to share my story in hopes of helping other women struggling with their hormones.
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