About a year ago I was hit hard with Perimenopause symptoms, which you can read about in Perimenopause Hit Me Like a Brick Wall. This past year has taught me a few things about trying to manage these crazy symptoms and how to be my own best advocate. I have spent a lot of time talking with other women going through similar symptoms. I am fortunate to know several people who work in the medical field, I have had several conversations with a wide variety of medical professionals. I have read many books and listen to several podcasts about women and hormones. I have worked with my own health care providers. I have tried a variety of different things just to get through these changing hormones. I wanted to share what I have tried to help alleviate and manage symptoms of perimenopause.
Symptoms: The symptoms I have been experiencing this last year are anxiety, brain fog, decrease in energy and motivation, decrease in interest in my hobbies, hair loss, increase in blood pressure, low libido, night sweats, not wanting to be alone, poor sleep and overall not feeling like myself.
After a lot of research, below is how I have tried to decrease symptoms of perimenopause.
Accupuncture: Some of the research I did suggested that accupuncture could help balance hormones. I started going to New England Family Acupuncture in Peterborough, NH. Jewell was wonderful from the first visit. She took time to listen to my concerns and explain how acupuncture could help my hormonal symptoms. I started seeing her weekly and found acupuncture to be very relaxing, falling asleep most of the time on the table, yes, even with needles inside me. The energy I would feel go through my body was interesting and was explained that it meant the acupuncture was working. She also talked to me about essential oils and overall self care. I now go about once a month for maintenance. My health insurance and flex spending account covered these visits.
Dietary Changes: Certain foods and drinks were impacting how I felt. Alcohol made my night sweats worse. Caffeine, sugar and salt made my anxiety, energy and sleep worse. I slowly starting making dietary changes and keeping a diary on my phone of how I felt after each meal. I have not had any alcohol in almost a year. I have missed an occasional cocktail, but found it was not worth it and have been embracing mocktails when out to dinner. I significantly reduced the sugar in my diet, I still have an occasional, but it is not worth how it increases my anxiety. Caffeine also increases my anxiety so I have switched to a small green tea once or twice a week. I did a lot of research on best and worst foods for perimenopause. Due to the hormones in dairy, I switched to mostly raw dairy products. I increased my protein and fiber intake along with my fruits and vegetables. Due to the increase in my blood pressure I also cut way back on salt and processed food. I still enjoy eating out, but sometimes have to get a little creative with what I order or I know my symptoms will increase. This is ever changing and I have my difficult days, but am continuing to work on my eating habits.
Educating myself: I am someone who loves control and perimenopause has taken that control away. I educated myself on how to feel like myself again. As I said in the beginning of this post I talked to a lot of women my age and older including those working in various health care professions. I had several conversations with my own health care providers. I read many books, some of my favorites are The New Menopause by Mary Clair Haver, The Menopause Manifest by Jen Gunter and Next Level by Stacy Sims. I listened to several podcasts, some of my favorites were Not Your Mother’s Menopause and Perimenopause Simplified. I read medical journal articles and did a lot of internet searching, which you have to be careful with as not all the information out there is valid so I tried to stay with medical facility websites. By education myself I was helped to make informed decisions about my health and how I wanted to treat my hormones.
Essential Oils: Lavender essential oil has become my best friend. Whenever I am feeling anxious I use some to help lower my anxiety. I would also put it on my pillow at night to help me sleep. For a few months I used Progessence Plus™ Serum by Young Living which is is designed specifically for women and made with natural, bioidentical progesterone from wild yam to promote well-being and feelings of relaxation, harmony, and balance. I stopped using it when I was put on hormone replacement therapy. Before taking this essential oil I did consult my medical providers to make sure it was safe to use.
Exercise: I have always been fairly active walking and hiking, but I upped my exercise game. I found that exercise helped with many of my symptoms such as lowering my anxiety, improving my sleep and energy and help me manage my blood pressure. Since I have lost interest in some of my active hobbies my husband pushed me to get back out there. I am hiking at least once a week. I walk on my lunch break and again after work. I read a lot about how important strength training and lifting free weights is one to two times a week. I am not great at being consistent with this, but I am trying. Despite all these changing I was still struggling with anxiety and a friend recommended that I try running. I have never been a runner and have never been interested in running. I was desperate to try anything to see if it helped. I slowly starting running at my local track and school and found it very helpful. I do not run a lot, but a couple times a week and have a goal to run one 5k race a month, which I have done so far. A friend starting going to HotWorx, where you workout in an infrared sauna. I have done a couple classes with her and found it helped me feel relaxed and refreshed. A local wellness center has a sauna and I found sitting in a sauna helps me feel relaxed and reenergized.
Hormone Replacement Therapy HRT: Over the years there has been a lot of negative publicity on hormone replacement therapy for women. After more recently studies and information this has changed. I did a lot of research on this topic and talked to many different health care professionals to see what would be best for me. My OBGYN was not comfortable prescribing it as she did not have enough education on it. After a few months of research and talking with my PCP she recommended that I see a local specialist who has been treating women in perimenopause and menopause. I scheduled an appointment with her and my husband joined me. Ladies if you have a significant other in your life it is so important that they join you in your health care visits. My husband has been so helpful with my decision making. After over an hour discussion with the specialist I decided to go on a low dose estradiol patch and progesterone. I have now been on HRT for about five months and it has helped me a lot. My anxiety has decreased. My energy is improving. My hair loss has decreased. My sleep is better and my night sweats have decreased. I have played around the dosing a little bit with the guidance of my provider to make sure I am getting the maximum benefit. At this point after all my research and medical guidance I am happy I am on low dose HRT. It is important for you to do your own research and talk with your medical providers around HRT.
Mood Stabilizers: When I was first experiencing my hormonal systems anxiety was one of my biggest symptoms. My OBGYN put me on an anti-anxiety medication that would also help with night sweats. My PCP prescribed me an as needed anxiety medication for those days I just can’t settle my mind or body. After a couple months on the daily anxiety medication my night sweats had decreased, but I did not like how the medication kept me in a dream state most of the time and ended up working with my OBGYN to ween off the medication. I have kept the as needed medication for those tough days which fortunately are few and far between now, but it is nice to have just in case.
Supplements: I have tried a few different supplements through the guidance of my health care providers, but did not find them helpful. The only supplement I am currently taking is collagen powder to help with my skin and hair.
Support System: I am so fortunate that I have an amazing support system from my husband and daughter to my friends, co workers and medical team. They have supported me through the ups and downs of this perimenopause journey. When I was really struggling with being alone I was so thankful for my supports that would sit with me or go for a walk with me. They were there when I needed a reassurance through text, phone call or in person. Reminding me that these feelings are my hormones, not me. Being able to talk to others going through similar symptoms help me feel less alone. I did see a therapist for a couple sessions, but it was not a good fit. With the encouragement of a couple friends I am now on a waitlist to see another therapist. I also attended a six week support group which was very helpful to connect with other women and have discussions around our hormones. I have created a group space for women in my community to share hormonal stories, frustrations and what is working for them. These women have been so supportive of each other. Now being part of a running community I have gained a whole new support system with many of them running my 5k’s with me or cheering me on at events.
Weight Loss: With all the health changes I have been making this past year I have been able to lose 75lbs. I believe the weight loss has helped me with some of my symptoms as well.
It has been a year of growth, education and self forgiveness. Despite all the work I have put in, I still have days I struggle and become frustrated knowing I have put in a lot of work, but am still not back to myself. I need to accept that I may not be back to where I was prior to going into perimenopause. My husband is frequently reminding me how far I have come with my weight loss and fitness level and I need to be proud of what I have accomplished. In my 40’s I am now a runner! My anxiety has decreased, I am now able to be alone again and be ok, my sleep has improved, my hair is growing back in, my energy is better. I am still working on finding my motivation and drive. Libido is still an issue. Night sweats have reduced. My blood pressure has stabilized. I have tried going off my blood pressure medications a couple times, but it has made me feel terrible, for now I need to accept that I need to be on a low dose blood pressure medication. One of my biggest take aways from this past year has been to be your own advocate and do your own research around whatever your goals are. I also know I am fortunate to have a good medical team in my corner that has really supported me.
Always consult your health care provider before making any health changes, adding supplements or medications.
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