Surviving and Thriving During Perimenopause
If you’re over 40, you may be experiencing physical and emotional changes related to estrogen and progesterone fluctuations. Perimenopause is the transitional phase leading up to menopause. This period can last several years, and some symptoms include irregular menstrual cycles, hot flashes, night sweats, mood swings, sleep disturbances, brain fog, decreased libido, weight gain (especially in the abdominal area), joint pain, hair loss, acne, vaginal dryness, and frequent UTIs.
There is no specific test to diagnose perimenopause, but doctors may use hormone blood tests or thyroid tests (to rule out other causes of symptoms). Symptom history is sometimes the best way to diagnosis perimenopause, as hormones fluctuate during this phase and can be hard to diagnose. Tracking your symptoms can help you and your doctor pinpoint where you are in the transition.
There are natural supplements that can help manage your symptoms. Vitamin D, magnesium, and omega-3, are some common supplements used in treating symptoms of perimenopause. Regular exercise, sleeping in a cool environment, limiting alcohol and caffeine, good sleep hygiene, cognitive behavioral therapy (CBT), low carb rich protein meals, and staying hydrated can also help decrease the symptoms of perimenopause.
It’s harder to lose weight during menopause, but not impossible. Focus on body composition (more muscle, less fat) over the number on the scale.
Women over 40 who have ADHD may find it especially hard to manage their day to day life during perimenopause. ADHD symptoms—like distractibility, brain fog, and emotional dysregulation—can be amplified during perimenopause. Estrogen fluctuations affect dopamine and executive function. This is why brain fog, forgetfulness, and time blindness may worsen.
Keep your day structured to reduce overwhelm. On low-energy days, use task batching ( doing multiple small tasks) to provide a dopamine hit from crossing multiple small tasks off your “to do” list. This will prime your brain to tackle bigger tasks.
Give yourself grace. Journaling and daily affirmations can help keep your confidence up, and get you out of those feelings of not being good enough.
Perimenopause can feel like an emotional and physical roller coaster—and when you layer in ADHD, anxiety, or conditions like PCOS and insulin resistance, your journey can feel downright overwhelming. With clarity, balance and support, you can survive and thrive perimenopause.
With love,
Delilah
Disclaimer
The information in this blog post is for educational and informational purposes only; it is not intended as medical advice, diagnosis, or treatment for any condition. Always consult with a qualified medical provider or licensed medical professional before starting any new supplement, exercise, or lifestyle change.
