Peri/Menopause - what, when, how long
Last week I attended the Let's Talk Women menopause conference in Minneapolis featuring several doctors and medical professionals such as pelvic floor physical therapists, Ob/Gyns, community leaders focused on equity in care, and public health leaders. Over the next few months, I'll be curating information for you on this topic.
Symptoms of perimenopause can begin to appear in your 30’s, and can last 8-10 years, with the average being 7 years. I've heard from friends they feel like it can last 10+ years.
The average age of menopause for women in the United States is around 51-52. Although the typical age is 45-55.
A woman is considered to have reached menopause after she has had no menstrual periods for 12 consecutive months.
Where do we first notice these symptoms:
Mood or anxiety
Skin changes
Not as resilient
Joint and muscle aches and pains
Headaches
Weight gain and weight-loss resistance
Sleep disturbances
Difficulty concentrating (often temporary)
These are just a few of the symptoms. Next week I’ll be sharing a more comprehensive list.
The four pillars model is a practical roadmap that emphasizes key daily habits for overall well-being, which can help during this time.
Nutrition, Mindset, Daily Movement, and Sleep
Nutrition: Focus on a healthy diet to fuel your body and brain. This is a time to tune into how you're feeling and how certain foods and drinks may be hindering or helping support your body-mind-emotional well-being.
Mindset: This involves mental and emotional health, including thought patterns and stress management.
Daily Movement: This refers to consistent physical activity, from gentle stretching to more vigorous exercise. Tip: Set a timer for every 60 minutes to get up and move - even if its just 10 squats, a quick walk around the house or office, or stretching.
Sleep: Emphasize getting adequate and restorative sleep for overall health.
As you're setting intentions and making choices throughout the day, ask yourself: Is this nourishing for me? It could be food, a behavior, a thought-pattern, etc. Then, use that information to make your choice. Having a notebook dedicated to reflecting and documenting your decisions, how you are feeling, and observations about cause & effect can be particularly useful during this season of life when no two days are alike.
For more bite-sized insights on holistic health, sign up for my e-newsletter.
Interested in learning if health coaching may be a fit? Apply for a call.
