HOT TAKE: OCTOBER – Menopause Awareness Month

October is menopause awareness month and it’s, in my opinion, still THE most under-discussed topic when it comes to women’s health.  That’s the hot take and we could argue that we need more than a month but I’m happy we can bring this topic to the forefront to educate and raise awareness.

It hits you out of nowhere.  Your body starts feeling different, starts doing different and sometimes new things.  There’s the weight gain you can’t explain, and it sits in the most unflattering place – your mid-section.  Sleepless nights, hot flashes, night sweats – friends, that is just tip of the iceberg!  For anyone going through it, you know there’s a longer list of symptoms and they vary from woman to woman.

My youngest sister asked me a few months ago, “Tell me everything!  How you knew, what you did and what worked for you so I can do that!  Please, I feel like it’s happening, and I can use all the help I can get.”

I loved that she came to big sis to talk and ask questions but sadly my answer to her first question was that I didn’t know it was happening.  No clue!  I shared my journey and experiences but reminded her that it was just that – MY STORY AND MY EXPERIENCE and that she would have her own.  For one, she’s in her early 40s and mine started in my late 40s.  I never experienced a hot flash until 2 years into perimenopause while for some it started with the hot flashes and/or night sweats.

We’ll all have our own journey but being educated on the topic will definitely help.  It was insomnia for me at first and that lack of sleep led to high emotions and irritability, brain fog and inflammation.  Then followed the belly weight gain and irregular periods.  I casually mentioned these things to my doctor while seeing him for something unrelated and he said “yes, you’re more than likely in perimenopause.”  I felt so stupid, like I should have known somehow.  I was unprepared and if you know me, I’m always prepared, and I almost always have a backup plan.  Not this time.

The good thing is that I’m also a problem solver and don’t like self-pity so, I went to work.  I started researching and I started talking.  Social posts and talking to anyone who would listen, including my husband because if I’m going through it, he better be informed as well – that was my mindset.  A handful women asked me why I needed to post about it publicly and proceeded to say that not everyone needs to know my personal business BUT most were open to talking and sharing, which was my goal.

Fast forward to present day where it IS discussed more.  Friends, acquaintances and even my clients don’t feel embarrassed to ask questions, share what’s worked for them or even just partake in a healthy vent session.  I also haven’t tried HRT (Hormone Replacement Therapy) but I’ve heard through people sharing that it works and they’ve gotten their lives back.  We’re certainly moving in the right direction.

I’m not a medical professional so I cannot give advice in that regard and while I can share all the supplements I’ve tried, which one’s worked, how expensive some are and where I’ve landed, my experience will not be yours.  Everybody is different and more importantly EVERY BODY is made different, which is why this period in our lives varies from person to person!

The last time I wrote on the topic was 2022.  Take a read here and looking back, it’s amazing how much my body has changed since then but also reminds me of how resilient we are as women!  I’ve evolved so much, and I’ll share some of what’s helped me along the way.  It’s learning on the go but being able to adjust and adapt as our bodies change and lead us is a superpower!  Women, we are amazing creations, remember that!

Nothing in my current toolbox is new or groundbreaking but here’s hoping it can help someone else:

Sleep

Mine is still not perfect but prioritizing it does help.  I celebrate when I’ve had 5 to 6 consecutive hours of sleep but it’s the waking up to pee regardless of when my last water or tea was, doesn’t help am I right?  Try to read a book vs scroll while in bed and keep that book at your bedside for the nights you wake up at 3am and are tempted to reach for your phone.

Quiet time

Whether you meditate, journal, read or go for your walks this quiet or alone time really helps, and it lowers the cortisol levels.  Do I do it every day?  No, but I do it most days and on the days I don’t get to it or prioritize it, my cup doesn’t feel full AND we cannot function to our full capacity on a half full cup!

Movement

I don’t know what I’d do without moving my body daily!  MOVEMENT IS MEDICINE is one of my mantras whether your body needs something as low impact as a walk in nature one day or lifting/cardio the next day, do that.  I’m a boxer and whether or not I compete I’ll always be one so that for me is a staple a few times a week.  Listen to your body!  I will go on to say that including 3-4 days of strength training should be a staple for us.  Our bodies lose muscle and bone density decreases over time and regular strength training will help.  Cardio is still good but gone are the endless hours of it during this time!

Walking

While it’s also movement, walking is a point on its own.  Many fitness influencers and even medical professionals have gone on social media and claimed that walking does not count as exercise.  I disagree.  Walking is THE most underrated form of exercise/movement.  Google can help you, but some benefits of walking include maintaining healthy weight, losing body fat, improving cardiovascular fitness, strengthening muscles AND bones and more!

If the definition of exercise is a “physical activity that enhances or maintains fitness and overall health” and the few benefits of walking I just mentioned contributes to just that, then walking counts!

Diet

Most of us like good food whether we’re cooking it or going out for it, right?  We may have noticed that our bodies don’t like certain things anymore and so when we decide to have it, it triggers the hormone balance.  Yeah, I’ll say it.  This part sucks.  For me: sugar = night sweats; alcohol = poor sleep; some breads and pasta = cramps and bloating.  Can you relate?  So, what do we do?  I keep it clean and healthy for most of the time and on those special occasions I either just don’t have it or suck it up.

Protein

Prioritizing our protein is a real thing.  It keeps us satiated, nourishes the body but it’s also important to help maintain muscle mass, support bone health, and manage weight and mood.   Our estrogen declines during perimenopause, and it can lead to muscle loss along with other changes.  So, how can you prioritize protein?

• Include a lean protein source with every meal like eggs, fish, chicken beans, lentils, cottage cheese, tofu and Greek yogurt. If you find it hard to hit your protein goals from food sources a good protein powder can help with that.
• Spread out your protein throughout the day to help maintain consistent energy levels.

Supplements

Here’s where you must find what works for you.  A year ago, I swore by Evening Primrose and today it does nothing and I have list of supplements like this. They worked their magic until they didn’t.  Currently it’s Black Cohosh, Ashwagandha, Vitamin D and Magnesium before bedtime.  I’ll take a small dose of Melatonin, but it makes me too groggy so not very often.

Lower your stress levels

We do too much sometimes and when we don’t, forget or make mistakes we are so hard on ourselves.  My stress decreased significantly when I left the corporate world but some of it was replaced by other stress factors, so I still have to work at it.  Some of what I mention above – walking, quiet time, meditation, journaling etc. – help keep those cortisol levels low.  I’ve implemented a few rules for myself around this:

• Avoid other people’s drama – “not my monkey, not my circus”!
• Where focus goes, energy flows.
• Give yourself the grace you give so freely to others.
• If it doesn’t serve me, it’s out!
• Take nothing personal.

Many of the tips above are easier said than done I admit that but trying is the first step and creating them as habits is the next step.  Small, consistent habits can and will lead to big results and they will help during this unpredictable time.

I’ll reiterate something I already said, “we are amazing creations”!  Our mothers, grandmothers and those before them went through this and many of them didn’t have the freedom or the forum to talk about what they were going through.  They suffered and survived in silence.  We have the platform to talk and support.  Let’s do that.

Our strength is our beauty and all stages of our womanhood.

#menopause #perimenopause #postmenopause #strongwoman #womensupportingwomen #talkaboutit #awareness #education #strongismybeautiful #strongisourbeautiful