Take Control of Your Life
Understanding Your Hormone Health
Perimenopause, the transitional phase leading to menopause, brings with it a myriad of physical and emotional changes. For many women, one of the most challenging symptoms is the feeling of constant overwhelm. You might find yourself feeling easily stressed, anxious, and overloaded by things that never bothered you before. This emotional weight is not just in your head—there are real, physiological reasons behind why you may be feeling this way during perimenopause. Let’s explore the reasons behind this and what you can do to manage it.
Do you already know that its this stage for you & you just want it sorted…….Look no further, book now for a complete overhaul with our Most Comprehensive programme which includes testing to give you a definitive approach.
My passion in life has always been in health promotion and prevention. To succeed and maintain this, I have always felt the following are of utmost importance: education, support and guidance are key for each individual.
I sincerely hope you will join me in sharing this health promotion and prevention with your friends and family, or advising me of areas where you or your family or friends are not being heard, or experiencing difficulty in being heard.
Why Does Overwhelm Happen in Perimenopause?
- Fluctuating Hormones
The primary culprits of perimenopausal overwhelm are the changes in oestrogen, progesterone, and cortisol levels. Oestrogen and progesterone regulate not only reproductive health but also play a major role in your brain’s chemical balance. When oestrogen drops, it affects the production of serotonin, a neurotransmitter responsible for regulating mood. Lower serotonin levels can result in anxiety, irritability, and a decreased ability to cope with stress.
Similarly, progesterone—often referred to as the “calming hormone”—declines during perimenopause. With less progesterone, you may feel more agitated and stressed. This hormonal imbalance can make daily tasks feel more overwhelming than usual.
- Cortisol and Stress Response
As oestrogen and progesterone levels fluctuate, so does your body’s production of cortisol, the stress hormone. With increased cortisol, your “fight-or-flight” response is more easily triggered. This can result in feeling constantly on edge, more reactive to stress, and less able to relax.
Additionally, when cortisol levels are high for an extended period, it can disrupt your sleep, leading to further exhaustion and heightened feelings of overwhelm. Poor sleep, unfortunately, is also a hallmark of perimenopause, thanks to hot flashes and night sweats.
- Mental and Emotional Changes
Many women in perimenopause experience not just physical symptoms but emotional ones as well. Brain fog, forgetfulness, and trouble focusing are common during this time, making tasks that require attention feel more difficult. This cognitive decline, coupled with mood swings, can easily lead to overwhelm as you try to juggle your responsibilities.
What You Can Do to Manage Overwhelm in Perimenopause
The good news is that there are several strategies you can implement to manage feelings of overwhelm and regain control over your well-being during perimenopause.
- Prioritise Stress Management
Learning to manage stress effectively is crucial during perimenopause. Practicing mindfulness techniques, such as meditation, deep breathing exercises, and yoga, can help calm your mind and reduce the constant feeling of overwhelm. These practices can lower cortisol levels, balance your nervous system, and help you feel more in control.
Exercise is another powerful way to manage stress. Regular movement, especially activities like walking, swimming, or dancing, can help release endorphins, your body’s natural “feel-good” chemicals. Exercise also boosts serotonin levels, helping to stabilize your mood and reduce anxiety.
- Support Your Body with the Right Nutrition
Your diet can play a significant role in how you feel during perimenopause. Aim to focus on foods that can help regulate your hormone levels and support your nervous system.
- Omega-3 fatty acids: Found in fatty fish like salmon, walnuts, and flaxseeds, omega-3s help reduce inflammation and improve brain health, which can support emotional balance.
- Magnesium: Known as the “relaxation mineral,” magnesium helps calm the nervous system, reduce anxiety, and improve sleep quality. Include leafy greens, nuts, and seeds in your diet.
- B vitamins: Essential for stress management and brain function, B vitamins (especially B6 and B12) can support energy levels and cognitive function during perimenopause. They are found in poultry, eggs, and fortified cereals.
- Improve Your Sleep Quality
Sleep disruptions can exacerbate feelings of overwhelm, making it even more important to prioritize your rest during perimenopause. To improve your sleep quality:
- Establish a consistent bedtime routine by going to bed at the same time every night.
- Create a sleep-friendly environment that is cool, dark, and free from distractions.
- Limit caffeine and alcohol intake, especially in the afternoon and evening, as both can disrupt your sleep cycle.
If hot flashes are interfering with your sleep, consider natural remedies like black cohosh or consult your healthcare provider about other hormone-balancing solutions that may alleviate your symptoms.
- Consider Hormone Support
Some women may benefit from hormone replacement therapy (HRT) to help balance fluctuating estrogen and progesterone levels. HRT can reduce many perimenopausal symptoms, including overwhelm, by stabilizing your hormone levels.
Natural hormone-balancing supplements, such as phytoestrogens or bioidentical hormones, are also an option. These should be discussed with a healthcare professional who can guide you on the safest and most effective solutions for your unique needs.
- Reach Out for Support
Perimenopause can feel like a lonely journey, but it doesn’t have to be. Sharing your experiences with others can help reduce the emotional weight you’re carrying. Consider joining a support group or speaking with a therapist who specializes in women’s health during menopause. Sometimes just knowing you’re not alone in this experience can reduce the feelings of overwhelm.
To Sum it Up
Perimenopause is a time of profound change, and feelings of overwhelm are common. However, by making strategic lifestyle changes—such as managing your stress, supporting your body with good nutrition, improving your sleep, and seeking hormone support—you can regain a sense of calm and control. Remember, you don’t have to navigate this alone. If overwhelm is impacting your quality of life, reach out for support, both from healthcare providers and loved ones. By taking care of your physical and emotional health, you’ll be better equipped to navigate this important life transition.
