Perimenopause. Unspoken Symptoms.

Does any of this sound familiar?

• You’re tired after a full night of sleep.
• Your digestion feels off no matter what you eat.
• Your mood swings are untamable.
• Your libido, it packed up and left without saying goodbye.
• You are itchy in weird places.
• You have no consistent state of being; your anxiety is something that has come out of the blue. 
• Your clothes feel like you brought the wrong size and cut
• You have to self-regulate more than ever.
• You don’t like what you see, what you have become, and ruminate on all that was or could and should have been.

This is the stuff most women don’t speak about, and doctors seem to gaslight. 

To be fair and honest, it is the most complex physical, biochemical, hormonal, and emotional dynamic that a woman experiences, and not all of us are fully equipped to “treat” it, as there is NO magic pill that solves this.  

In my years of experience I see women suffering with so many, as they describe, ‘unusual’ symptoms, and so I wanted to design a guide that you can work with that helps you understand what is happening physically and emotionally. 

There isn’t anything wrong with you; there is nothing to fix but a crucial time to truly fine-tune every part of your life. 

Understanding Perimenopause

Perimenopause occurs more or less 10 years before menopause. So it starts around age 35. It is the transitional phase leading to menopause, characterized by fluctuating hormone levels that can lead to various physiological and emotional symptoms. 

Menopause sets in when it has been 12 months since you have had your last menstrual cycle/last period.

For some women, perimenopause can come on so gradually amongst other life changes that symptoms can go unnoticed, even for several years.

Unusual Symptoms of Perimenopause

Beyond the typical low libido and hot flashes, here is a list of unspoken but very common symptoms that perimenopausal women experience, with an explanation of why (you may think they aren’t related to hormones) and what to do.

Electric Zaps/Crawly Skin

Often experienced at night; linked to hormonal fluctuations, known medically as paresthesia and formication, respectively, and believed to be caused by declining estrogen levels affecting the nervous system and skin health. 

What to do:

• Nutritional support: Stay hydrated and eat nerve-supporting foods rich in B vitamins (leafy greens, lean meats), omega-3 fatty acids (salmon, flaxseeds, walnuts), and antioxidants (berries, nuts, green tea). 
• Consider supplements: magnesium, B-complex, and omega-3.
• Natural skin care solutions
• Regular exercise

Itchy Skin Without Rash

Changes in skin barrier function due to hormonal changes. When hormone levels fluctuate, it can affect the skin’s moisture and elasticity, leading to dryness and itchiness.

What to do:

• Focus on gentle natural skincare and hydration by using lukewarm water for shorter showers
• Stay hydrated
• Avoid irritants like toxic laundry detergents
• Use a humidifier to increase moisture in the air, especially in dry environments or during winter.
• Wear lose natural fabric clothing

Dry, Gritty Eyes

Hormonal changes, particularly decreases in estrogen, affect tear gland function. This leads to reduced tear production and poor tear quality, causing symptoms like dryness, burning, and a gritty sensation.

What to do: 

• Lubricate your eyes
• Apply warm compresses
• Practice good eyelid hygiene
• Take screen breaks
• Protect your eyes
• Use a humidifier in your home to add moisture to the air
• Drink plenty of water and supplement with omega-3

Burning Mouth/Metallic Taste

Oral mucosa sensitivity can be estrogen-responsive. The oral mucosa (the lining of the mouth) contains estrogen receptors, which means that fluctuations in estrogen levels directly affect these tissues. 

What to do:

• Look at deficiencies in certain vitamins and minerals like B12, iron, folate, and zinc, as they can contribute to symptoms. 
• Stay hydrated Sip water frequently throughout the day
• Soothing natural mouth rinses like chamomile tea

Bloating = The New IBS

Hormones can affect gut-brain interactions. Bloating and other digestive issues are a common symptom caused by hormonal fluctuations, and these symptoms can often mimic or exacerbate Irritable Bowel Syndrome (IBS).

What to do: 

• Boost fibre intake
• Identify trigger foods that worsen your symptoms – processed foods, refined sugars, 
• Incorporate probiotics and prebiotics like kefir and sauerkraut.
• Stay hydrated
• Practice mindful eating, chew your food thoroughly, no snacking for digestion
• Regular exercise
• Manage stress
• Prioritise Sleep
• Consider magnesium supplementation

Irregular Periods

Fluctuation in hormone levels can lead to changes in menstrual cycles.

What to do:

• Focus on a healthy lifestyle that includes a balanced diet with enough protein and healthy fats, regular exercise, stress reduction, and getting enough sleep

Hot Flashes and Night Sweats

Caused by hormone changes affecting body temperature regulation.

What to do:

• Keep your bedroom cool at night 
• Dress in layers that can easily be removed 
• Use breathable fabrics
• Avoid triggers like caffeine, alcohol, and spicy foods

• Sip on cold water; keep hydrated 
• Manage stress
• Exercise regularly

Sleep Disturbances

Hormonal shifts, by altering the balance of key hormones like progesterone and oestrogen can disrupt sleep quality.

What to do:

• Maintain a consistent sleep schedule
• Create a relaxing bedtime routine, and optimize your sleep environment
• Avoid stimulants like alcohol 3 hours before bed. Last caffeine intake before noon.
• Eat your last meal 3 hours before bed
• Manage stress.
• Exercise regularly 
• No blue-light exposure before bed, aiming also for 3 hours
• Eat adequate protein

Mood Swings and Anxiety

Hormonal changes influence mood and can increase anxiety.

What to do: 

• Exercise: Aim for regular physical activity, such as walking, yoga
• Aim for 7-9 hours of quality sleep each night 
• Eat a balanced diet that includes protein, good fat and fibre in each meal
• Aim for mindfulness and relaxation
• Spend time in nature
• Connect with others
• Find mood boosters and activities you enjoy

Weight Gain

Changes in metabolism can lead to increased body fat, particularly around the abdomen.

What to do:

• Aim for 2-3 meals a day, each meal containing protein, good fat, and fibre to keep you satiated 
• No snacking between meals
• Avoid processed food, sugar and alcohol
• Stay hydrated
• Do strength training (building muscle is a powerful way to boost your metabolism), cardiovascular exercise and High-Intensity Interval Training (HIIT)
• Prioritize sleep; lack of sleep disrupts hormones that regulate hunger
• Manage stress. Chronic stress triggers the production of cortisol, a hormone linked to increased appetite and abdominal fat storage. Incorporate stress-reducing activities like meditation, yoga, or deep breathing exercises

Vaginal Dryness

Lower estrogen levels contribute to vaginal tissue atrophy.

What to do:

• Use a natural vaginal moisturiser two to three times per week to help maintain moisture. Even olive oil, coconut oil, or aloe vera gel
•  Doing pelvic floor exercises, or Kegels, can improve blood flow to the vaginal area.
• Stay hydrated
• Increase your intake of omega-3 fatty acids, even supplements
• Wear 100% cotton underwear and avoid tight-fitting clothing.
• Avoid perfumed soaps, bubble baths, douches, feminine sprays, and scented wipes, which can cause irritation

Hair and Skin Changes

Hormonal shifts can affect hair thickness and skin texture.

What to do:

Hair

• Consume foods rich in vitamins A, C, D, E, iron, zinc, and biotin to nourish your hair follicles.
• Manage stress: High cortisol levels can worsen hair shedding. 
• Get enough sleep: Adequate rest helps maintain hormonal balance, which can reduce hair loss.
• Avoid harsh chemical treatments like bleaching
• Consider natural remedies, like massaging your scalp with oils like castor oil 

Skin

• Stay hydrated
• Natural skin cleansers 
• Gentle exfoliation helps remove dead skin cells
• Incorporate foods rich in omega-3 fatty acids and antioxidants to support healthy skin.
• Managing stress can help keep skin clearer

We are in this together. 

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