Empower Your Perimenopause Journey and Beat Perimenopause Blues: Common Symptoms and Holistic Solutions

Hi Ladies,

I hope you are well and thriving on your wellness journey.  In the last blog post, we discussed the many reasons why women today are more likely to experience menopause before their mothers and how important it is to prioritize hormonal balance.  I hope the post helped you identify any risk you may have for early menopause and encouraged you to take control of your hormonal wellness journey.  I now realize how many risks I had over the years that increased my chances of early menopause and experiencing perimenopausal symptoms before the age of 40.

If you identified one or more risks for early menopause or you are thirty-five and older, I need you to take a seat and get comfortable so I can give you the tea honey!  Because what I don’t want is for you to keep pushing through life and the symptoms of perimenopause catch you by surprise and leave you out here fighting for your life!  No, I’m not exaggerating! Symptoms of perimenopause can take the strongest of women down if they don’t recognize the subtle symptoms and keep pushing through daily tasks, not managing stress, and putting everyone else needs before their own.  If you don’t take control and take an offensive stance toward hormonal balance the common symptoms of perimenopause can leave you feeling broken and nothing like the woman you once knew.

Now that I have your attention, I want to share the five most common symptoms of perimenopause that many women experience over ten years before menopause and that I experienced before I started my journey to hormonal balance.

1.     Hot Flashes:   Baby hot flashes hit you with no warning.  At the time, I didn’t know what was happening.  I was on fire!  Hot flashes hit every morning after my favorite cup of coffee in the clinic before I started seeing patients.  Little did I know at the time that caffeine was exacerbating my hormonal symptoms and triggering my hot flashes.  Caffeine acts as a stimulant, resulting in warm abrupt sensations (hot flashes) that are most intense over the face, neck, and chest area.  To combat hot flashes, I never drink caffeine on an empty stomach first thing in the morning.  I gave up my beloved coffee for a while and substituted the coffee for green tea until I had improved my hormonal balance.

2.     Night Sweats:  Since we already addressed how perimenopause can make you feel like you are on fire, I found it fitting to move on to night sweats. Night sweats leave you, your clothes, and your bedding drenched in sweat. It is one of the worst initial symptoms of perimenopause that I experienced. It had me looking and feeling like I ran a marathon, and I hadn’t burned one calorie (lol). Night sweats can be improved by keeping the bedroom cool, and wearing breathable clothing,

3.     Weight Gain:  Can you imagine waking up drenched in sweat like you have run a marathon only to gain weight in what seems like overnight?  Before I experienced hormonal weight gain, I thought I had a few more years before I turned 40 to get my weight under control. I don’t know why, but 40 was this magic number in my head.  I came up with this number because I knew the average woman didn’t enter menopause until after she turned 40.  What I didn’t realize is that because of the chronic stress and metabolic imbalance, I would experience hormonal imbalance and symptoms of menopause before I turned 40. To combat weight gain, I have significantly reduced stress, increased protein intake, increased movement, and identified holistic ways to find hormonal balance and combat insulin resistance.  Insulin resistance and cortisol imbalance are key contributors to weight gain during perimenopause.

4.     Irregular Periods: I first began experiencing irregular cycles after being diagnosed with COVID-19 in 2020.  While I had COVID-19, I was on my cycle. In the following months after the infection, I did not have a cycle for about six months.  After the six months passed, I began having regular cycles.  My hormonal lab panel was normal during this time. After receiving the first COVID-19 vaccine, my cycles stopped again and I have not had a “regular” cycle since. Shortly after my periods stopped, my lab work was collected and reflected the lab values of a postmenopausal woman.  If you began experiencing irregular cycles, you should schedule an appointment with your provider. Never ignore an increase/decrease in flow, clotting, or changes in discharge. When I experienced irregular bleeding, not only did I request a pap smear, but I also requested an ultrasound and lab work to be completed.  Because of my family history; my age and my symptoms; my healthcare provider did not hesitate to order the appropriate workup. Always advocate for yourself and request testing and answers to your concerns.

5.     Anxiety & Depression:  I know these are two completely different symptoms, but I seemed to experience them interchangeably in the initial stages of my hormonal journey. Hormonal balance plays a crucial role in mental health. Low estrogen levels are often linked with depressive moods, and low levels of progesterone can present as increased feelings of anxiety. To combat these fluctuations holistically, I religiously practice deep breathing exercises; journaling; attempt to get a minimum of 7-8 hours of sleep; and exercise on a routine basis. Always seek professional support if you have consistent and overwhelming feelings of anxiety or depression and share your feelings with your loved ones.

I have shared the five most common symptoms I experienced during my perimenopausal journey and the holistic ways I combat negative symptoms of perimenopause through diet, lifestyle, exercise, and daily routines. Share some of the symptoms you have experienced or what symptoms concern you the most as you navigate your hormonal journey.  The journey of hormonal balance and navigating symptoms associated with perimenopause or menopause does not have to define the woman you are. You get to decide how your journey will be and what wellness will look like for you. Empower yourself, embrace this journey, and make wellness your best accessory!

Below I have listed additional symptoms that are common in perimenopause and holistic solutions to manage these symptoms on your wellness journey. Always consult with your healthcare provider before trying any natural remedies on your wellness journey.

Common Symptoms of Perimenopause and Natural Remedies

Symptom	Description	Natural Remedies
Hot Flashes	Sudden feeling of warmth, often most intense over the face, neck, and chest	Avoid triggers (e.g., spicy food, caffeine), stay cool, deep breathing exercises, black cohosh
Night Sweats	Episodes of heavy sweating during sleep	Keep bedroom cool, wear breathable clothing, use moisture-wicking bedding, sage tea
Irregular Periods	Changes in menstrual cycle length, flow, and frequency	Maintain a healthy diet, regular exercise, flaxseed, evening primrose oil
Vaginal Dryness	Lack of moisture in the vaginal tissues leading to discomfort or pain during intercourse	Use water-based lubricants, stay hydrated, omega-3 supplements, vitamin E suppositories
Mood Swings	Rapid and intense changes in mood	Regular exercise, yoga, meditation, B vitamins, herbal teas (e.g., chamomile, lavender)
Sleep Disturbances	Difficulty falling asleep, staying asleep, or waking up too early	Establish a bedtime routine, avoid screens before bed, valerian root, magnesium
Fatigue	Persistent feeling of tiredness or lack of energy	Regular physical activity, balanced diet, avoid caffeine, ginseng
Weight Gain	Increase in body weight, often around the abdomen	Healthy diet, regular exercise, avoid processed foods, green tea extract
Decreased Libido	Reduced interest in sexual activity	Communicate with partner, manage stress, maca root, ginkgo biloba
Memory Problems	Difficulty concentrating, forgetfulness, or confusion	Mental exercises, stay organized, ginkgo biloba, omega-3 fatty acids
Urinary Issues	Increased frequency or urgency of urination, or incontinence	Kegel exercises, avoid caffeine, cranberry supplements, probiotics
Breast Tenderness	Swelling, soreness, or tenderness in the breasts	Wear supportive bras, reduce caffeine and salt intake, evening primrose oil
Hair Changes	Thinning hair or increased facial hair	Balanced diet, biotin supplements, avoid harsh hair treatments, saw palmetto
Joint and Muscle Pain	Aching or stiffness in the joints and muscles	Regular exercise, warm baths, turmeric, omega-3 supplements
Headaches	Increased frequency or severity of headaches	Stay hydrated, manage stress, magnesium
Anxiety	Feelings of nervousness, worry, or fear	Deep breathing exercises, yoga, meditation, valerian root, passionflower
Depression	Persistent sadness or loss of interest in usual activities	Regular exercise, stay connected with loved ones, St. John's wort, omega-3 fatty acids

Medical Disclaimer:  The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment.  Always seek advice of your healthcare provider with any questions you may have regarding a medical condition.