I remember being so resistant, when my good friend Mel kept saying changes I was experiencing were perimenopause. It was a while ago now, before menopause became news, and I simply dismissed the idea since I knew so little about menopause. It seemed to belong to someone older, someone else but not me!

Now I feel it's important to normalise what 50% of people go through, many with symptoms that affect their physical and mental health and affect their relationships & work life. 

A lot of what I had were classic perimenopause symptoms, and had I known I would have asked for help SO much sooner from the GP and I could have made changes more quickly to my work and life. So let's get a few facts straight and I share my experience.

My experience

Mental health & sleep

My main symptoms looking back started in my late 30's with changes to my periods becoming so heavy. But beyond that the main changes I noticed were in my late 40's & into my early 50's. The most persistent have been disturbed sleep and anxiety, I started HRT which helped with this to some extent. But I am definitely due a doctor visit to get more support. 

Until we get the sleep right it's hard to get the quality of life right- there are so many recommendations for diet and movement but in the absence of sleep these are always going be hard to fulfil. It is also really hard to run a small business or manage a team while feeling really anxious. 

Recently when I felt my mental health decline again I realised I was not using the full dose of oestrogen  replacement- its a gel and I got lazy about rubbing it in and I really felt it!

Memory

I also had the experience of brain fog, and memory loss to the extent I did wonder if I was getting dementia. I still struggle to remember a lot of things, whereas in the past so much information would have just been there! But it is definitely a bit better than it was. 

Shoulder Pain

Musculo skeletal wise my main issue was shoulder pain- frozen shoulder. This is related to a decline in estrogen and I still do not have a replacement for this but the research shows it is preventative so if you  are one to HRT it's definitely one to ask for. I was not prescribed it because I had a hysterectomy in my 30s- I had fibroid and such heavy periods. Having done more research I know now that we can seek the replacement even after a hysterectomy and this can also support mental health. (from Dr Louise Newson podcast on mental health & menopause). 

I think I had quite acute pain for about 6 months- enough that it woke me in the night. I could not put on my own coat etc. then about another 6 months with restricted movement. Now I am rebuilding shoulder strength and enjoying some return of flexibility. 

Hair & Skin

My other main symptoms have been drying skin and hair loss which again are very common but varies massively. 

Life Changes & empowerment

My experience was intense enough for my to give up my in person classes- which I had run for 15 years or so and which I loved. But without sleep evening work is hard especially when you can't move your arm or remember the sequence!

As well as the anxiety I also had a lot of intense emotions, and especially rage. It didn't feel irrational, but rather as if it was a reckoning and all the  things that had happened to me in life- abuse / sexual assault / lack of support with my son- all of it had to be processed in a new fiery way. I felt that instead of internalising the abuse and experiencing  shame, it became a catalyst and a way for me to be able to support other younger women. To try to protect others from what I had experienced.

For yoga teaching I shifted towards online work where I could manage my hours.I used Yoga Nidra to support me through and in terms of reduced sleep tried to not panic- reassuring my self I can make up the sleep another time. 

My experience at the Doctors

My GP surgery in Bristol has a Doctor who is more experienced in supporting those going through perimenopause, when I booked the appointment I described that it was to discuss HRT so I was referred to her. She was very helpful but it felt rushed. After the first appt I had an oestrogen prescription but I went back again & received a prescription for an increases dose since it was not helping enough.

Later I heard testosterone can be helpful- I was especially interested as I heard it can be good for mood/ motivation. For this you have to have a blood test and also to say you have low libido- which is quite likely as this is another common change. This prescription is just for a tiny dose and I feel it does make some difference. 

But having done more research I will be seeing to get a change to my prescription again. Some people stay on HRT long term and there are some medical benefits such as support to bone health. But others come off it after some years. 

Track any changes or new symptoms

Whether or not you want to have HRT it's a good idea to track whats happening so you are not misdiagnosed with an illness when it could be hormone related. Since menopause can be experience in many different ways with an array of symptoms, or none; one of the most helpful things is to track changes to your periods and any other changes. Whether thats low mood, changes to sleep, achey joints, weight gain, dry skin, all of it. Because if we do want or need some support from a medic or nutritionist it's easier to recognise what is going on with more information. In the absence of this we might be medicated for something we don't have and not receive the support that might have been most useful. 

The average age of menopause- ie when you have not had a period for 12 months is 51, or 46 for the Asian population. But since this is the average, and perimenopause can last 10 years it means that we is not uncommon for perimenopause to start in our mid or late 30's. 

Useful Resources

There is a free app called the balance app to help with this

The same website also has a fantastic menopause library with lots of information.

Symptom List

Here is a more complete list of symptoms from the menopause charity 

Physical

Psychological 

Vasomotor 

Would you like to teach Yoga for Empowered Menopause Classes?

If you would like to support students through the perimenopause/ menopause my Online Empowered Menopause course covers the science, plus what we can do as yoga teachers to help alleviate the symptoms of menopause, what we need to know about bone health., pelvic floor health etc. and to offer community and support. 

Would you like to practice with me? Enjoy 5 days free

My yoga hub covers a complete yoga for anxiety & emotional regulation course. 

Restorative yoga and somatics which can be good to alleviate pain

Yoga Nidra for deep relaxation

Plus asana adapted specifically for strength

Pelvic floor focus practices 

All in all the perfect place to navigate perimenopause & enjoy menopause yoga. 

Low income? Bursaries available if income prevents you practicing yoga.