Few things can be as humbling as the changes our bodies go through as we enter perimenopause. For most women that’s their early or mid 40s, though it can sometimes happen sooner or later than during the fourth decade (talk to your mom and grandma about theirs). While symptoms and changes may vary from one woman to the next, and the intensity too, there are many common ones that if you were to recite them out loud in a room full of women, most would nod approvingly to many items of the list.
Oh, the many signs and symptoms of this wild ride
Weight gain, especially around the middle, but not only there, decrease in muscle mass and strength including in the pelvic floor muscles (this one is particularly fun!), irregular and often heavy periods, dry skin and itchiness, tinnitus, increased anxiety and (wild) mood swings, hot flushes and night sweats, occasional insomnia episodes (often coupled with said anxiety), dysregulated appetite, joint pain, breast tenderness, hair loss… oh, it’s a wild ride alright. Wait, did I mention bloating? Seemingly for no good reason (reminder: there always is one, hidden as it may be).
The primary hormones behind this symphony of symptoms are estrogen and progesterone. Their usually coordinated rhythm becomes more like a seesaw and because of the dwindling supply of eggs that are released, there is often more estrogen and low if any progesterone (mood swings, tender breasts, more intense PMS to name a few).
But… the solid ground under our feet
Here’s the thing: our bodies are changing and there’s no arguing with that. As we monitor our symptoms (please do), in an attempt to get to know ourselves once again as we navigate our way through this stage of life towards post-menopause which will last for the rest of our life, we get to see things in a different light than we did in our 20s.
- What matters is not the number on the scale, but that our bodies are strong and somewhat predictable (there will still be surprises here and there because that’s life).
- What matters is that we don’t give up on our well-being and on giving ourselves the best chance at feeling great in our bodies while reducing our risk of non-communicable diseases often associated with the menopause years and also aging, such as type 2 diabetes, cardiovascular disease, osteoporosis and cancer. Yes, family history matters but lifestyle factors (nutrition, exercise, sleep, stress management) weight heavier.
- What matters is that we know there are things we can do to make the journey better.
What counts
Strength training improves the way we feel, physically and mentally. So does nutrition, and no, there’s no perfect way of eating, nor is there a magic diet, or a collection of supplements that will make all the discomfort and troublesome symptoms go away. However, choosing to add certain foods while limiting others can make a big difference. Leaning towards a plant-predominant nutrition pattern with less saturated fat, and more fibre as well as healthy polyunsaturated fats, good quality protein and complex carbs can make a big difference.
Ditto for improving sleep quality (it goes hand in hand with managing stress).
But before anything else…
Perhaps the most important thing that must be said: we need to accept our bodies as they change. It can be a tall order, not just physically, but emotionally too. This is the time when for many women there’s more than just dealing with hormonal fluctuations. Many are sandwiches between taking care of aging parents and also being present as parents to (often) tumultuous teens. Some women may find themselves single again, and almost all parents will see their children fly the nest and begin their own independent lives. It’s a lot, for sure.
Making peace with the way our bodies change is one way to cope, but that doesn’t mean we simply let things be. Though a (wild) roller-coaster like no other, this stage of life can be a unique journey of understanding our bodies in a new way and supporting them as they change.
Simply put: the struggle is real, but we have a strong ally on our side: wisdom and resilience. Let’s use both for making our lives better, because better is possible.
