Hey readers! If you’ve been following this blog for a while, you know that I am passionate about reframing the way we approach postpartum sex (among other things). And just like reframing our views on postpartum sex, I am equally passionate about reshaping our perceptions of the transition to menopause. Typically happening in our 40s and 50s, menopause is when our bodies have officially ended the menstrual cycle. As our bodies begin to exit the cycle, we experience various symptoms that might feel like they’re betraying us. As someone currently on this wild ride, I get it – it can feel complex and overwhelming. But in today’s post, I want to open up the dialogue and break down the topic so we can approach menopause (and perimenopause) with confidence.
Understanding Perimenopause and Menopause
Perimenopause is the transitional period leading up to menopause, marked by hormonal shifts and changes that typically begin around age 40 (sounds glamorous, right?). These changes do not signify immediate menopause; rather, perimenopause is the gradual transition into menopause. While some changes are abrupt, most sneak up on us over time. Personally, I noticed changes shortly after turning 40 and thought, “Whoa! I’ve been 40 for like five minutes, settle down body.” But the truth is that we can be in perimenopause for quite a long time, sometimes up to 10 years, and certain changes feel more subtle or variable.
What to Expect
Here’s a rundown of the most common symptoms that might crash your perimenopause party. Remember, not every woman gets every symptom, but it’s good to know what might be coming.
- Hot Flashes: Imagine sudden waves of heat, like you’re in a tropical sauna. These can be quite disruptive and often come with a side of sweat and a flushed face.
- Vaginal Dryness: Yep, it’s exactly what it sounds like. It can make intimacy a bit uncomfortable, affecting your desire and satisfaction.
- Mood Swings: Think PMS on steroids. Hormonal roller coasters can make you feel irritable, anxious, or downright weepy.
- Cognitive Changes: Ever walked into a room and forgotten why? Welcome to “brain fog,” where memory and concentration take a little vacation.
- Migraines: For some, hormonal changes trigger migraines or ramp up their intensity. Fun times, right?
- Sleep Disruption: Tossing, turning, and waking up at odd hours? Insomnia loves to join the menopause party, too.
- Incontinence: Yep, we’re talking bladder leaks, thanks to those weakening pelvic floor muscles.
While this list may feel daunting, fear not: you have more say in your experience than you think.
Holistic Approaches to Managing Symptoms
While our hormones feel like they’re throwing a never-ending party, there are plenty of ways to manage the symptoms and reclaim your fabulous self. From nourishing your body with the right foods to finding emotional support, a holistic approach will help you feel empowered and in charge of your health. Let’s dive into some practical tips to keep you feeling your best:
- Hormonal Health: Regular check-ups and thorough blood work (hello, naturopaths!) can identify imbalances and guide you toward appropriate interventions.
- Nutrition: Fuel your body with a balanced diet rich in phytoestrogens (like soy and flaxseeds). Hydrate, and maybe ease up on the caffeine and alcohol.
- Exercise: Move that body! Regular exercise boosts mood, manages weight, and strengthens those important muscles – including your pelvic floor (learn more on keeping it strong here).
- Sleep Hygiene: Create a soothing bedtime routine, ditch the screens before bed, and make your sleep environment a comfy haven.
- Emotional Support: Talk it out. Counseling or support groups can be lifesavers for mood swings and emotional upheavals.
With these holistic approaches in your toolkit, you can navigate the waves of perimenopause and menopause with grace and confidence. Remember, taking care of your body, mind, and spirit holistically is key to thriving during this transition. Embrace these changes as opportunities to reconnect with yourself and prioritize your well-being.
The Power of Midlife
Despite the challenges of the menopausal transition, this phase of life also brings tremendous opportunities. We enter an extremely powerful stage where life experience and wisdom converge. We’ve officially run out of patience for societal expectations, allowing us to care more deeply for ourselves. We begin to recognize and appreciate our unique gifts.
Brené Brown eloquently captures this transformative phase in her book “Daring Greatly,” with Mother Nature’s midlife message:
I’m not screwing around. All of this pretending and performing—these coping mechanisms that you’ve developed to protect yourself from feeling inadequate and getting hurt—has to go. Your armor is preventing you from growing into your gifts. I understand that you needed these protections when you were small. I understand that you believed your armor could help you secure all of the things you needed to feel worthy and lovable, but you’re still searching and you’re more lost than ever. Time is growing short. There are unexplored adventures ahead of you. You can’t live the rest of your life worried about what other people think. You were born worthy of love and belonging. Courage and daring are coursing through your veins. You were made to live and love with your whole heart. It’s time to show up and be seen.
Moving Forward
Whether you’re in your 20s or 30s and not yet considering these changes, in your 40s or 50s navigating perimenopause, or past menopause, I hope you find resonance in this message. My primary goal is to help you gain a greater understanding of your body and feel more in control of your health. Empowerment comes from knowledge and understanding, allowing you to make informed decisions and enjoy life more fully.
And remember, you don’t have to do it alone. At Moment of Truth PT, we specialize in women’s physical therapy, providing holistic support tailored to your unique needs. From managing symptoms like incontinence and sleep disruption to optimizing your overall wellness through personalized exercise plans, our expert team is here to help you thrive during this transition. Schedule a Discovery Session with Moment of Truth PT and discover how our comprehensive approach can support you in feeling your best.
By embracing this phase with openness and seeking the support we need—whether emotional, nutritional, or medical—we can thrive rather than merely survive. Let’s move boldly forward, harnessing the power within us, and embark on whatever life has ahead.
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