As more women in the UK navigate perimenopause, experts highlight the importance of recognising symptoms, managing stress, and embracing this transitional phase for personal growth and well-being.
As women in the UK reach their 40s, many begin to enter the transitional phase known as perimenopause, a period marked by fluctuating hormone levels leading up to menopause. While menopause typically occurs around the age of 51, the onset of perimenopause can vary widely, beginning in women’s twenties for some, but for others not until their late forties. This transitional period can present a complex array of symptoms, including hot flashes, night sweats, mood swings, cognitive changes, anxiety, sleep disturbances, and altered libido. These symptoms can persist for several years, often overlapping with the responsibilities of raising children and caring for ageing parents, placing those affected in what is known as the “sandwich generation.”
The occurrence of perimenopause and menopause has significant implications, especially considering that menopausal women represent the fastest-growing demographic in the UK workplace. Approximately 13 million individuals are navigating this life stage in the UK, equating to roughly a third of the female population.
Kate Codrington, a therapist and menopause mentor, suggests several strategies for managing the symptoms and challenges associated with perimenopause. Codrington, who authored “The Perimenopause Journal: Unlock Your Power, Own Your Wellbeing, Find Your Path,” emphasises the importance of addressing stress. She notes that modern women face demanding schedules and expectations, contributing to chronic stress which can disrupt hormones.
Codrington advises setting boundaries, such as moderating phone usage, allowing oneself to underperform and embracing a slower lifestyle. Techniques like coherent breathing, where one breathes in and out for five seconds each, have proven beneficial. She also highlights that orgasms can alleviate symptoms more effectively than lifestyle adjustments alone.
Dietary considerations are also crucial. Sugary foods and drinks, including alcohol, should be reduced, as they adversely affect brain health. Codrington recommends incorporating brain-nourishing foods such as oily fish (like mackerel and salmon), nuts, seeds, and phytoestrogens found in tofu, lentils, and certain fruits and vegetables.
Acknowledging perimenopausal symptoms, such as brain fog, can lessen stress and foster understanding in social and professional settings. Codrington suggests embracing this period as an opportunity for critical thinking and big-picture analysis.
Adequate rest is another key focus. Codrington stresses the importance of prioritising sleep hygiene and exploring various restful activities like walking, meditation, or even colouring. She advocates pacing oneself to incorporate rest naturally into daily routines.
Perimenopause also presents an opportunity to reflect on personal vulnerabilities and reevaluate life roles and expectations. Questions such as “What am I trying to prove by holding everything together?” may help women develop greater self-compassion.
Physical activity, even in small increments, is crucial for mitigating brain fog and maintaining oxygen flow to the brain. Codrington advises integrating enjoyable regular exercise and breaking up sedentary periods with activities like stretching or walking.
Lastly, Codrington encourages women to turn inward during this phase, using it as a time for spiritual growth and self-discovery. Practices such as journaling, reading, meditation, or exploring divination can provide guidance and clarity.
Contrary to prevailing perceptions, the end of menopause does not signify mental decline. Many women report increased clarity and sharpness post-menopause. By fostering neuroplasticity through lifelong learning and social engagements, women can lay the groundwork for a healthy brain and body well into the future.
Source: Noah Wire Services