Six Essential Strategies to Build Resilience and Embrace an Amazing Journey Through Perimenopause & Beyond
Perimenopause, the beginning of the a natural transition signifying the culmination of a woman’s reproductive years, ushers in a myriad of physical and hormonal changes that may appear overwhelming. Nevertheless, within this transformative period, the role of tenacity becomes crucial, building resilience, empowering us to embrace change, flourish, and uphold (and even up-level) our well-being. During this time, resilience is our guiding light, helping us navigate the menopausal journey with grace, strength, and a positive outlook.
In this space, I want to share some valuable strategies for self-care, stress management, hormonal balance, and more. My mission is to empower you to unlock your true potential, honor your individual journey, and tap into the inner strength needed to conquer obstacles and move toward awesome personal growth and fulfillment!
So YES, my friend, you can tackle this (peri)menopausal adventure head-on and turn it into something powerful! I’m here to talk about transforming this what is typically thought of as a dreaded transition into your life’s most epic and unforgettable journey. So hold on tight, buckle up, and let’s rock this menopausal madness like the unstoppable hero you are!
What is the menopausal transition?
The menopausal transition, known as perimenopause, is a natural phase in a woman’s life that precedes menopause. Perimenopause is a hugely transformative time of a woman’s life. But the key is to master it, as this is when our bodies decide to throw a hormonal party in a way that can sometimes result in some pretty hefty symptoms, like night sweats, hot flashes, brain fog, and mood changes.
But here’s the deal: perimenopause is not some scary disease or medical issue. Nope, it’s just a natural transition signaling the end of a woman’s reproductive years.
Typically kicking off in one’s 40s, perimenopause can stick around for a few years. During this time, it’s hormones, particularly estrogen and progesterone, that are the stars of the show, doing their funky dance of fluctuation and gradual decline.
The goal is to understand what’s happening behind the scenes and adjust accordingly. Knowledge IS power. Ladies, it’s all about riding the wave of change with uber-confidence and gently adapting to the amazing transformations happening within your body! Remember, this is just another chapter in your beautiful life.
Key Symptoms of the Menopausal Transition
During the menopausal transition, women may experience various symptoms, mostly due to fluctuating hormone levels. Because each of us is unique, we also have different perimenopausal experiences. However, here are some key symptoms commonly associated with the menopausal transition:
- Irregular periods
- Hot flashes and night sweats
- Mood changes
- Sleep disturbances
- Vaginal and urinary changes
- Changes in libido
- Fatigue and decreased energy
- Changes in body composition
Remember, not all women will experience the same symptoms, and the intensity of symptoms can vary wildly.
6 Essential Strategies to Build Resilience During Your Menopausal Transition
Building resilience during perimenopause entails implementing essential strategies to navigate the body’s changes with grace and strength. By incorporating these tips into your life, your mind and body can experience huge benefits. You’ll know you’re on the right track when you no longer have to change the bed sheets every hour!
It’s also important to consult your healthcare provider to ensure these modifications align with your overall health, medications, and unique circumstances.
Here are my top 6 strategies:
1. Herbal Support
I love the power of herbs! Herbal support can be an invaluable addition to your toolkit for upping your game during perimenopause. For millennia, people have used herbs to help alleviate menopausal symptoms. Mother Earth has a bounty of these. Some of my favorites include:
- Black cohosh: Known for its potential to relieve hot flashes and night sweats, it is a popular herb for menopausal symptoms. It may also help with mood swings and sleep disturbances.
- Dong Quai: This herb can relieve hot flashes, vaginal dryness, and mood swings.
- Red clover: Rich in plant estrogens called isoflavones, red clover can help alleviate hot flashes, improve bone health, and support cardiovascular health during menopause.
- Maca root: Maca root, hailing from the Andes region, is believed to support hormonal balance and energy levels. It can help with mood swings, fatigue, and sexual function.
- Evening primrose Oil: Derived from the evening primrose plant, this oil contains gamma-linolenic acid (GLA), which can help alleviate breast pain, mood swings, and vaginal dryness.
Use herbal remedies cautiously, as they can interact with medications or have contraindications for some people. Always talk with your healthcare provider before beginning a new herbal supplement.
2. Support your Adrenals
In my opinion, taking care of one’s adrenals is the #1 secret to a smooth transition into menopause. The adrenal glands, pivotal in hormone production and stress response, wield considerable influence over the menopausal experience BECAUSE they take over much of the hormone production after the ovaries and uterus slow down theirs. Optimizing adrenal function can have an amazingly powerful impact on your physical and emotional state.
Here are some strategies to fuel your adrenals:
- Engage in stress-relieving activities such as meditation, deep breathing, yoga, or walks in the woods
- Nourish your body with nutrient-dense food (i.e., whole foods)
- Engage in regular physical activity
- Surround yourself with a strong social support system
- Consider adrenal-nourishing supplemental support, including the B vitamins, vitamin C and the herbs Ashwaghandha, Rhodiola, Eleutherococcus
Supporting your adrenals can contribute to a smoother menopausal transition and overall well-being. But remember, everyone’s body is unique, and listening to your body’s signals and seeking personalized guidance when needed is essential.
3. Vitamins & Minerals
During the menopausal transition, certain vitamins and minerals can support overall health and manage symptoms.
Here are three key nutrients I recommend:
- Calcium: Adequate calcium intake is crucial for maintaining strong bones and reducing the risk of osteoporosis, which becomes more common during menopause. Leafy green vegetables and certain calcium supplements are good sources.
- Vitamin D: Working in synergy with calcium, vitamin D helps with calcium absorption and bone health. Sunlight exposure, fatty fish, and vitamin D supplements can help maintain optimal levels.
- Magnesium: Magnesium supports bone health, muscle function, and relaxation. It can also help reduce symptoms like sleep disturbances, mood swings, and muscle cramps. Good sources include nuts, seeds, whole grains (but avoid gluten), leafy greens, and magnesium supplementation.
Again, check with your healthcare provider to determine if supplementation or specific dietary adjustments would benefit you.
4. Laughter
Laughter plays a significant role in promoting well-being and managing the challenges of the menopausal transition. Why is laughter is important during this phase?
- It boosts your immune system
- It reduces stress
- It relaxes tense muscles
- It lowers blood pressure
- It increases tissue oxygenation
- It enhances your mood
- It relieves pain
- It creates stronger social bonds
- It benefits your nervous and endocrine (hormonal) systems
Incorporating laughter into your daily life can be as simple as watching a comedy, spending time with loved ones who make you laugh, or engaging in activities that bring you joy. So, embrace that humor that’s bubbling inside, and create moments of levity – alighter heart and a positive mindset can benefit you in so many ways!
5. Sleep
Sleep is mission-critical in maintaining overall health and well-being, especially during the menopausal transition. Optimal is around 8 hours, give or take. I track my sleep cycles with my favorite biotracker, the Oura Ring, which gives me immediate and super-detailed information about the quality of my sleep. Here are some key reasons why sleep is important during this phase:
- Quality sleep supports hormonal balance and helps minimize symptoms such as hot flashes, night sweats, mood swings, and irritability.
- Adequate sleep contributes to increased energy levels and daytime vitality.
- Sleep has a significant impact on mood regulation.
- Restorative sleep supports optimal cognitive function, enabling better focus, mental clarity, and memory retention.
- Sleep is crucial for maintaining physical health and preventing chronic conditions.
To prioritize sleep during the menopausal transition, establish a regular sleep routine, create a sleep-friendly environment, manage stress, practice relaxation techniques, and talk with your care provider if you experience persistent sleep disturbances.
6. Mind-Body Connection
Your mind-body connection is HUGE during the menopausal transition for managing symptoms and promoting emotional well-being By reducing stress levels and regulating emotions, you can alleviate the intensity and frequency of symptoms like hot flashes and mood swings. Additionally, the mind-body connection offers techniques such as mindfulness and relaxation exercises, which help manage stress and restore balance.
Developing body awareness and self-care practices are important during and after perimenopause. By being attuned to your body, you can make informed decisions about nutrition and exercise and seek appropriate support. Engaging in self-care activities and seeking emotional support fosters resilience, self-compassion, and empowerment. And don’t we all want to be empowered? I say YES!!! That’s what it’s all about!
Do you want to unlock your full potential, become a master of your incredible body and mind, and navigate your menopausal journey like a BOSS? Check out our Transformative Coaching Program, my signature coached body + mind transformation program. Because it’s all connected.
Create Resilience During and after Perimenopause
Perimenopause is a natural and transformative phase that you CAN approach with grace and empowerment. You can navigate this journey with resilience and positivity by harnessing the power of your mind, mastering your body, and equipping yourself with valuable strategies.
If you want personalized guidance to help you navigate your way towards superwomen potential, I invite you to join my dynamic Transformation Coaching Program. My goal with this program is to help you strategically realign your health, life goals, and mission, so that you may catapult into the best years of your life! How can one say no to that?!?
Don’t let the menopausal transition hold you back. Create resilience and Embrace the opportunity for growth and hop on a complimentary strategy call with me; let’s see if the Transformation Coaching program is what you’ve been needing!
Resources
1. “Defining the menopausal transition – ScienceDirect.com.” 19 Dec. 2005, https://www.sciencedirect.com/science/article/abs/pii/S0002934305010399. Accessed 5 Jun. 2023.
2. “The menopause transition and women’s health at midlife – NCBI.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6784846/. Accessed 5 Jun. 2023.
3. “Physiology, Adrenal Gland – StatPearls – NCBI Bookshelf.” 1 May. 2023, https://www.ncbi.nlm.nih.gov/books/NBK537260/. Accessed 5 Jun. 2023.
4. “The role of calcium in peri- and postmenopausal women – PubMed.” https://pubmed.ncbi.nlm.nih.gov/11256879/. Accessed 5 Jun. 2023.
5. “Vitamin D levels and menopause-related symptoms – PMC – NCBI.” 23 Feb. 2016, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4764124/. Accessed 5 Jun. 2023.
6. “Effect of magnesium supplementation on women’s health and well ….” https://www.sciencedirect.com/science/article/pii/S2352364621000079. Accessed 5 Jun. 2023.
7. “The Laughter Prescription – PMC – NCBI.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6125057/. Accessed 5 Jun. 2023.
8. “Sleep and sleep disorders in the menopausal transition – PMC – NCBI.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6092036/. Accessed 5 Jun. 2023.
