Navigating Perimenopause and Enhancing Wellbeing

This time last year I found myself speaking about wellbeing as the cornerstone of our existence, yet I was far from the peak of health myself. I realized that I had lost the thread of self-care; making time for myself felt impossible. My eating was unplanned, I wasn’t exercising, and I felt distant as a single mother. The exhaustion was overwhelming, leading to sleepless nights and constant stress. I pondered whether there was something fundamentally wrong with me. My mind was clouded, and it became clear that this life was not beyond my mental capacity but rather beyond my physical limits. As I toggled from one obligation to the next, I felt like I was dragging myself along—at 47, not 87.

Reflecting on these signs, I began to consider the concept of perimenopause. While I wasn’t dealing with hot flashes or night sweats, I felt an urgent need to shut down. Consequently, I blocked out my diary for five months and declined travel. I acknowledged that I needed to reclaim my hormones, body, and mind through a gentle, holistic approach. Thus, I sought expert guidance.

Understanding Perimenopause

Health Doctors Insight

I first encountered Dr. Wendy Denning, a pioneer in integrated health, through the Happy Hormones podcast. As I listened, I found answers to questions that had been plaguing me regarding bioidentical hormones, their importance, and the potential for accurate measurement.

Dr. Denning, previously an NHS GP, now operates a private health clinic. During our session, she urged me to take the DUTCH test, which offers an extensive evaluation of hormone levels through a 48-hour urine collection. The test, costing approximately £250, provides insight into not only hormone levels but also their metabolism. She emphasized the necessity of comprehensive thyroid testing alongside hormone evaluation.

According to Dr. Denning, most women navigating perimenopause and menopause will require Hormone Replacement Therapy (HRT). However, she highlighted concerns regarding the NHS’s reluctance to monitor hormone levels due to cost constraints. This one-size-fits-all strategy can lead to complications, particularly as hormone levels fluctuate significantly during this period.

Upon receiving my DUTCH test results, it became evident that my estrogen and free cortisol were alarmingly high while progesterone was extremely low. This imbalance contributed to weight gain and other challenges. She outlined a straightforward path: reduce body fat, as estrogen tends to be stored in fat cells, and prioritize stress reduction to improve hormonal balance.

Nutrition’s Role in Perimenopause

Nutritional Insights from HealthMatters Group

Sue Camp, Clinical Director at the HealthMatters Group, emphasized the importance of incremental changes in diet that align with my body’s needs. She advocated for incorporating protein into every meal and selecting nutrient-dense options such as fruits, vegetables, whole grains, and healthy fats rich in phytoestrogens to support hormonal balance.

To address my dietary overwhelm, Sue recommended meal delivery services like Mindful Chef to make incorporating more plant-based options easier. She advised eating within a 10-hour window and integrating foods high in fiber, such as flaxseed and cruciferous vegetables, to support estrogen excretion and metabolic health. The significance of B vitamins and antioxidants was also highlighted as crucial players in my dietary adjustments.

Sue strongly asserted that many women in midlife neglect self-care, often placing themselves at the bottom of their priority list. Stress management, regular movement, and adequate rest are essential to counterbalance the physical and emotional challenges faced during this time.

The Importance of Movement for Midlife Women

Fitology and Personal Best London

In my quest for a suitable gym, I discovered Fitology, a women-only fitness center. The inclusive environment promoted a “mindful approach” focusing on strength training tailored for women over 40. The personal training sessions offered not only physical strength but also an emotional safety net, enabling honest conversations about women’s unique health experiences.

Alongside my in-person training, I committed to twice-weekly online functional fitness classes. This combination has been integral in maintaining my strength and mobility, essential as I progress through midlife.

Activating the Parasympathetic Nervous System for Wellbeing

Wellness Retreat and Breathwork

Recognizing the unrelenting nature of external stressors, I sought ways to cultivate relaxation. Participation in a one-day retreat focused on breathwork with experts in the field was profoundly beneficial. I discovered how grounding techniques can significantly improve mental and physical wellness by fostering peace and awareness in my daily life.

This journey has certainly led to encouraging improvements. A year later, I feel more balanced, energetic, and fully engaged in my life. As I envision my future, I no longer feel daunted by the thought of more life; instead, I’m invigorated by new possibilities. My experiences with knowledgeable women in various health fields were invaluable in reminding me of my worth and the importance of prioritizing my health.