How I'm Navigating Perimenopause Naturally

This share is my personal experience of navigating Perimenopause naturally. It isn't an endorsement of or rejection of hormone replacement therapy.

Each of us is on a different journey & the decision to take any form of HRT (or not) is up to you.

Sometimes, it can feel like HRT is the only answer and we're often not given the tools to address these changes.

HRT can help with symptoms but it is a temporary measure, not a replacement for lifestyle changes like healthy eating, exercise, and stress management.

"We are not meant to experience thresholds alone & HRT is not a magic pill to cure this natural life phase because it's not a pathology to begin with." Kris Gonzalez

I've seen a lot of fear mongering online about declining hormones leading to bone fractures & heart disease (and as such are a necessity to keep living). Our hormones are supposed to decline as we leave our reproductive years. One of the things I've learned is that- post menopause we still make a form of estrogen called estrone. We are returning to our pre-puberty levels of hormones. As we are no longer able to get pregnant, we don't need the menstrual cycle and its corresponding hormones.

So, how do we navigate this natural life phase without added hormones, if we choose to? Here are some of the things I've been working with these past few years (gradual changes have been less overwhelming for me):

Slow down, rest more, reduce stress- In this go-go-go world we live in, this can be a difficult one, but so important. We want to be able to do less, to recharge our batteries, as we move through this transition. Stress, as you know, depletes us mentally, physically, emotionally- leaving us with little reserves left to care for ourselves. Stress is also a huge endocrine disruptor.

Listen to my body- what does it need? Invite in space to take care of you- it's your time. Prioritize your needs. Do less, there's nothing to prove to anyone. We're not machines.- we're not meant to be "on" at all times. In the space of "less", be receptive & listen to what your body needs. Our body is always sending us messages (many of which have been ignored through the years).

Create boundaries. No is so powerful This is a huge transition. You're already over-doing it- taking care of everyone else's needs. Spread yourself around a little less. Say no as often as you need to (listen & you will know). I've learned to respect my time & energy (and let go of anyone who doesn't).

Do your inner work So important! And so tough. Feel your feelings, honor them, and process them so they can be released. This is a deeply healing time so be gentle with yourself as you unpack your baggage. This is an undoing of the old you, an ending of one way of being, as you birth into this new you. There will be a lot of resistance to this "undoing" but it's necessary for growth.

Open to new directions & possibilities This is a time of being open to inspiration, to new paths. What seeds are you going to plant for the second half of your life? How can you showcase your unique gifts & purpose?

Move your body in a way that feel enjoyable & supportive Move for stress relief. Move for longevity. But also move in a way that doesn't deplete you (less of that push-push=push energy). Moving so that we can keep carrying our groceries or go hiking or lift your bag overhead on the plane.

I practice yoga & Pilates mostly. I walk about 1.5 miles a day (good for digestion & heart health). I take the stairs when I can and do low impact cardio for heart health. I also add in hand weights for bone health.

Yin yoga & MFR for tissue resilience & joint support. This isn't everyday. I work things in depending on my energy & where I am in my cycle.

Cycle awareness Finding awareness of your individual cycle can attune you to what you need. It's a great way to understand your hormones & support yourself through each phase. Cycle syncing can include your movement practices, what you eat, your social life, and more. It has been a game changer for me.

Compassion & gentleness for yourself & your body Our bodies are going through a lot of changes as we shift towards the end of our reproductive years. There were times that I felt like my body was different every day. For me, it has been a constant unpacking of old body images issues and learning to love my body as it is. It has also been a shedding of ideals put upon women by society. Is my body less attractive because I'm nearing the end of my reproductive years? (Psst- the answer is no). Acceptance isn't easy but it's so empowering to go against the grain of what is expected. I am actually more valuable when I accept myself as I am, embracing my inner wise woman.

Learning about (Peri) Menopause This has helped me so much. The more I learned about the process of perimenopause & what was happening with my hormones, the less "crazy" I felt. It helped to validate my experience.

Acupuncture My twice monthly acupuncture sessions have been a necessary self care practice to help me re-calibrate & refill my cup.

Prioritizing Sleep This isn't just about getting enough sleep per night, but about the health of our whole self. Sleep is good for reducing inflammation in the body and lowering the chances of getting Alzheimer's. Shifting hormones can make it more difficult to get a good night's sleep.

I've found that a good evening routine helps me wind down. That might include things like being in bed by a certain time, eating well in advance of sleep, turning devices off to build natural melatonin production. Find things that help you relax before bed. Also a darker room can be super helpful.

Slowly remove endocrine disruptors Years ago, when I realized how many toxins are put in the products that we use every day, I was shocked. There's little to no regulation on beauty products, household cleaners, candles and more. Heck, the majority of what we buy has some form of plastic in it, including clothes and dental floss. And PFAS are everywhere. This is a lot and scary stuff too!

Rather than throwing everything away (which is time consuming, costly, & bad for the planet), I've slowly started to switch out the products that I use.

(ewg.org) is a great resource

Healthier foods This one has been tough for me at times- trying to find the time & energy to cook for myself, but it's worth it when I do. I've been reducing processed foods, sugar, caffeine, sparkling drinks. Adding in more protein, fiber, phtyo-estrogens, fruits & veggies (and the great thing is that there are many foods that fit into multiple categories).

Most importantly- pause and breathe- you got this! This transition is a lot to navigate! Try to not overdo it when adding in lifestyle, food, exercise changes. If you're feeling overwhelmed, just step back. What is the smallest do-able step in that moment? This too is self care!