Hot flashes, Check! Brain fog, Check! Insomnia, Check, Check! Does this sound like you? Girlfriend, I was a big hell yes to all of the above on my menopause transition journey and for years, literally, I suffered. I felt so out of control. AND Not one person told me the #1 way to mitigate these and other symptoms!!! AND that I had a lot of control. But, I got you girl!
The #1 thing you must do is, DRUM ROLL PLEASE, soothe your nervous system.
First, why all the symptoms?
The bottom line, your hormones are all out of balance. At first, estrogen may be staying high and progesterone low because progesterone production only occurs after ovulation and as you age, ovulation gets harder and harder. Progesterone's job is to thin the uterine lining, calm the mind, promote sleep. So no progesterone could be the culprit of your symptoms like heavy bleeding, anxiety and insomnia, especially during perimenopause.
What about the damn hot flashes?! Did you know 75% of women experience them!
Later, when the estrogen also goes low, hot flashes, heart palpitations, higher blood pressure and night sweats, all vasomotor symptoms, become more of an issue. Think of it as a faulty thermostat. Your body has difficulty regulating temperature, hence all these symptoms.
So everything is out of balance, hormones are going wild, your burning up, then your freezing and sleep is out of the question! At least until after the menopause, right?
Well good news is, the symptoms do become drastically less severe after that, but I'm going to tell you what to do right now..... even when your smack dab in the middle of the journey..... SOOTHE YOUR NERVOUS SYSTEM.
START WITH THESE THREE THINGS TODAY
Now you may be laughing because sleep and insomnia is one of the biggest issues and your like, yeah, tell me something I don't know, Lisa!
Listen, get some fans (I have two), lower the thermostat (your partner can add an extra cover), take a magnesium glycinate (check with your doctor first),turn off screens 1 hour before bed, get a sleep mask and get some zzzz's.
2. GET OUTSIDE.
Green exercise promotes parasympathetic tone both immediately and for hours after. The parasympathetic nervous system promotes our stress relief and sends us more into a rest and digest state. So walk, go to the park and play with your kids, sit out on the porch, garden....you choose. Just get some green in your life!
3. TRY BREATHING WITH AN EXTENDED EXHALE.
Consciously slowing your breath and making long exhales activates the vagus nerve and calms the fight or flight stress response. I do this all the time, whenever I feel a hot flash coming on or when I go to the dentist, a long exhale it is.
These are just the first three. Do you want more tools?
I've got a checklist of all the things you can do. And they don't cost anything. The list includes easy to implement tools, tips and tricks that you can do right now. Start today, relieving your symptoms!
Relieve Perimenonpause to Menopause Symptoms Freebie
A simple checklist to help you soothe your nervous system and relieve your perimenopause to menopause symptoms.
Thank you, girlfriend!
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Registered Yoga Teacher, Menopause Doula, health and wellness explorer, self care expert focused on empowering women over forty with tools for loving the midlife journey