A missing link in our perimenopause self care
There’s a missing link in perimenopause care
And no, I’m not talking about the end of patriarchy and a more equitable society.
Or even better education for health professionals, more funding for research and universal free access to healthcare and medication.
All of that is necessary.
But the golden ticket for us right now, is this:
Paying attention to ourselves.
I would LOVE every GP with a perimenopausal woman in their office to give them a menstrual cycle tracker and ask them to track their symptoms for 3 months, along with any interventions they might be taking.
Whether it’s HRT, supplements, exercise, therapy, antidepressants, meditation.
To notice and observe in ourselves how we feel every day.
There’s a huge benefit in this, in the patterns we can see, and in the actions we can take.
There’s a power in it too.
I can turn up to a medical appointment with a sense of self knowledge that helps me advocate more clearly for myself.
Is it hormonal? Or something else?
.Tracking, plus my own self assessment can help me answer that question.
When coupled with the right tests, and/or my GPs superior medical knowledge, we can get to a conclusion and next steps more quickly.
There are some amazing benefits to developing self awareness through journaling and reflection - for our mental health and personal development, but I think it’s supercharged for us through perimenopausal hormone change.
We can doubt ourselves and lose confidence, assume we’re always feeling low, or flat, or foggy, or indecisive, but using a cycle tracker can help us see patterns.
That confidence dive can also mean that we’re more susceptible to the opinions of others, or fear-based marketing around the ever expanding menopause supplements, devices, diets, and other paraphernalia…
The confidence to see this change as something that we can be a part of, rather than something that just happens TO us. We aren’t the victims of hormone change.
Although there’s a LOT to say about society and stress that probably contribute negatively to our experience.
Even if we’re having a tough time, if we understand our experience better we can find solutions:
It’s helped me work out that adding flax seed to my diet reduces itchy skin.
It’s helped a client work out that her sleep is only bad for 4 days a month, not ALL month long, and to adjust her habits to support sleep (no alcohol, reduced caffeine etc)
It helped me notice that alcohol exacerbates all of my symptoms.
And helped a client realise that if she focussed on making a healthy lunch she didn’t snack as much on rubbish in the second half of her cycle.
It helped me notice that regular meditation makes a difference to my mindset throughout my cycle, and cope better with my caring responsibilities even in my late luteal phase.
It helped a client work out that HRT wasn’t quite solving her sleep issues, but that adding magnesium made a big difference.
It has helped me to make space for my own self care more effectively on days 22-24 of my cycle when I’m more than usually sensitive, tired, and grumpy.
It’s helped me to know when to push harder, book in more social events, and when to ease back and hibernate more to protect my energy.
It’s helped my clients to not give up when they feel like they’ve gone off their nutrition plan, to not blame themselves when they are less productive, to allow themselves to miss the class, or workout, and priortiise rest instead.
Less shame, more joy, more rest, more ease, more self awareness.
Magic.
Menstrual cycle awareness and menstrual cycle tracking can be really helpful in this.
And you don’t have to have a menstrual cycle to benefit.
There are some great apps out there that can help with this*.
It’s a tool that isn’t just for those who have a regular cycle - whether due to hormonal birth control, or menopause. The tuning into ourselves daily, to how we feel and what changes is powerful.
It helps us answer the question ‘is it just me, or is it my hormones?’ or ‘do I really hate my boyfriend/partner/husband or just need some space?’
I’ve got a lovely gentle email series to get you started on this. With a tracker you can print out to fill out, or copy into a journal, as well as some tips on getting started with tuning in.
You can get started by clicking on the button below.
*I’m currently enjoying experimenting the new Melody App, developed here in Bristol by two brilliant women (it is particularly helpful in perimenopause, and for those who struggle with mood, and PMDD). Pen and paper will still be my favourite.
I also love Kate Codrington’s Perimenopause Journal as a beautiful hard copy tool to play with.