Perimenopause is a natural transitional phase before menopause that many women experience in their 40s or even earlier. While symptoms like hot flushes and irregular periods are widely recognised, there are lesser-known signs of perimenopause (hormonal changes) that often go undiscussed. These symptoms can feel isolating, but understanding their causes can help you navigate this time, that can be challenging for many women. Whilst there are physical explanations to these seemingly hidden symptoms, remember - you are not at the mercy of your body. Your hormones and your body are simply and always communicating back to you, the quality in which you live...or have lived. Every symptom is an opportunity and an invitation to refine and adjust. But let's take a look at it all from a very physical perspective to start with.
Hidden Symptoms include:
1. Skin Changes
Hormonal fluctuations can cause dry, itchy, or sensitive skin. Some women also experience acne, reminiscent of teenage years. This can occur because of declining oestrogen levels which can reduce collagen production, leading to thinner, less elastic skin.
2. Breast Tenderness or Changes
You might notice swelling, tenderness, or changes in breast density. This can be due to fluctuations and imbalances in progesterone and oestrogen affecting breast tissue - usually higher/fluctuating levels of oestrogen and lower levels of progesterone. Getting support to balance hormones, reduce stress and adjust your diet in appropriate ways can help to ease some of this discomfort.
3. Cognitive Issues (Brain Fog)
Memory lapses, difficulty concentrating, and forgetfulness can be distressing. Oestrogen supports brain health, and as it changes in perimenopause, for some women this can affect cognitive function. It's super important that hormones and therefore, a woman's quality of living is considered here, rather than jumping straight to other cognitive diagnoses.
4. Heart Palpitations
You might experience your heart racing or skipping beats. Hormonal changes influence the cardiovascular system, and the changing levels of oestrogen can impact blood vessel elasticity. Taking a serious look at stress is key with this one. Many women tend to be in a momentum of pushing and rushing - rather than being present and settled in life.
5. Weight Redistribution
Weight may shift to the abdomen despite no significant lifestyle changes, which can be an indicator from the body that there are some refinements in food and exercise that may need to take place. Part of the reason for this is lower oestrogen levels alter fat storage patterns and your metablic rate can be significantly reduced. Making these refinements in how you live can be a game changer - and also a fabulous opportunity to work with any body image ideals and beliefs that may have been tucked away!
6. Emotional Sensitivity
Increased anxiety, panic attacks, or heightened emotional responses may arise unexpectedly. This can be due to progesterone and oestrogen's influence on mood-regulating neurotransmitters like serotonin. The entire stress response is rewired during this time which can certainly be an adjustment for many women. finding appropriate support to respond effectively to these adjustments is required here.
7. Digestive Issues
Bloating and new food sensitivities can appear seemingly out of nowhere. This can be due to hormonal fluctuations affecting gut motility and microbiota. Incorporating probiotics into your diet and eat smaller, more frequent meals can be helpful to support digestion. Finding a naturopath who has a women's health focus can support here.
8. Joint Pain
Achy joints can emerge or worsen, often mistaken for aging. Depending on many factors, the change in oestrogen can contribute to this symptom because oestrogen helps to maintain cartilage and reduce inflammation. Staying active with low-impact exercises like stretching, light weights and swimming, and ensuring adequate vitamin D and calcium intake can support.
Why These Symptoms Matter
These less-discussed symptoms can take a toll on your physical and emotional well-being, leading to frustration or even misdiagnosis. By recognising them as part of these hormonal changes, you can address them proactively when you get the right support.
General Tips for Managing Perimenopause
Stay Active: Regular exercise, including strength training improves mood, bone health, and cardiovascular health.
Prioritise Sleep: Create a bedtime routine, avoid screens before bed, and consider melatonin supplements if needed.
Eat a Balanced Diet: Focus on whole foods, lean protein, and healthy fats to support overall health.
Seek Support: Talk to a healthcare provider about hormonal or non-hormonal therapies. A menopause-informed counsellor or women's health coach who have understanding of appropriate lifestyle changes can be very supportive. Connect with others going through similar experiences for emotional support.
Perimenopause may bring unexpected challenges, but with awareness, proactive strategies and the right support, you can better navigate this phase of life and prioritise your well-being. It's a time of great change and when embraced, can be a beautiful way to establish a much deeper sense of yourself.
See Sara for women's health counselling & coaching. Get in touch to book your initial session.
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