00:03

Hey there. I'm Sarah McLachlan. Thanks for joining me on the chaos to calm podcast, a podcast designed for women over 40 who think that changing hormones might be messing with their mood, metabolism and energy and want to change that in a healthy, sustainable and permanent way. Each episode we'll explore topics related to health and wellness for women in their 40s like what the heck is happening to your hormones, what to do about it with nutrition, lifestyle and stress management, and inspiring conversations with guests sharing their insights and tips on how to live your best life in your 40s and beyond. So if you're feeling like you're in the midst of a hormonal storm, and don't want perimenopause to be horrific, then join me on chaos to calm as I share with you how to make it to menopause without it wrecking your relationships and life.

 00:59

Hello, and welcome to the chaos to calm podcast. I am your host Sarah, the perimenopause naturopath. Welcome to episode number two, where we'll be discussing the phases of perimenopause today. I think it's really helpful to understand the nuances of perimenopause, even discussing perimenopause, we always hear about menopause, which I always think is like the time after, you know, it's been done and symptoms and the issues that can sometimes arise with the transition to menopause tend to abate. So really, the big time in our lives is perimenopause. And until recent times, we don't hear much about it. So I think it's really helpful to understand the subtle differences that there are phases or stages of perimenopause. And it's really important to understand those early symptoms, because then you can stop being gaslit that your symptoms should just be, you know, dismissed because you're a busy mom, and you're in your 40s. And it's normal. Well, maybe it's really common, but I don't think it has to be normal. So let's dive in, shall we? 

 02:11

First up, I want to start with what is perimenopause. So I just touched on it a bit. It's that transition that time of movement towards menopause. So perimenopause, how long is a piece of string, that's how long perimenopause might be for you. It's two to 12 years, could just come in and go with merrier symptom. No bother to you at all. For other women. It's a big shift. And it's, well, not very pleasant. So anyway, two to 12 years that transition to menopause. Menopause itself is the natural biological process that marks the end of a woman's reproductive years, it marks the end of menstruation for us. It's when our hormones change, and we no longer ovulate or, or have a period. 

 03:04

So you're officially in menopause, when you have not had a period for 12 consecutive months. So just a note here, it's actually really useful to keep tracking your cycle, even when it starts to go AWOL and it gets really long apart. Because otherwise you're going to be thinking about, Oh, I haven't had a period for awhile. I wonder how long it's been. And you have no idea because you know what it's like time disappears. So for example, I still track my cycle. And at the time of recording, I am on cycle day 361. I am so close. I'm actually a little bit sad about that, because I would have liked to have my period for longer because for lots of reasons that I'll go into in a separate podcast. Anyway, I'm digressing here, we were talking about what menopause is. 

 03:55

So after 12 consecutive months of no period, no bleeds, then you're in menopause, not average age for that. So typically, it occurs somewhere between the ages of 45 and 55. Average age at the moment is 51. But it can start, you know, 10 years either side of that. So you could start mid to late 30s. Or you might not start going through perimenopause, menopause until 55. So it's very broad. And there's a lot of commonalities in perimenopause and menopause and what women experience but also I hope that your understanding that it's quite unique to you. And of course, like I said in the last episode, perimenopause and your experience of it is not just like what's happening now. It's the sum of all the things that have happened or, you know, being part of your health history and your body. And you know, those fluctutations that comes in your hormones in perimenopause really do shine alot on those things that might have been out of balance or dysfunctional beforehand. It's wide, it's varied, it's unique to you. It doesn't mean you can't do anything about that  but it does mean I think that you really need a personalized approach- that takes into account. You, your health history, your genetics, your nutrient levels. What's going on in your biochemistry? 

 05:31

So, as I said, during menopause, the ovaries stop producing eggs and the production of hormones like estrogen and progesterone to clients are really actually I should say that during perimenopause, that's when it starts to happen. And that's what can contribute or be behind the variety of physical and emotional changes. perimenopause teaches us how many of the cells and tissues and organs in our body really love estrogen and progesterone. We learn that the hard way sometimes. So during perimenopause, hormonal changes, yeah, they contribute to all of this such a wide variety of symptoms and systems in your body. I'm not going to name them all today because there's a lot and they will be a unique blend to you.

 06:21

But the main ones that we know about irregular periods, hot flushes, sweats, mood changes, there's a lot of less known about but really common symptoms like migraines, increased PMS, actually shorter cycles, heavier cycles are just some of them. And I noticed in my clients, there's a lot of digestive issues as well. Again, the muscles around during are not exempt from feeling the loss of estrogen over time. 

 06:53

So, while it can be challenging, there is a lot going on in your body. But there's a lot of ways that we can help support nourish our body to reduce these symptoms improve your overall wellbeing. And like I was saying last episode, on my perimenopause journey, that it is really a wonderful time to be thinking about your health and taking some action for your health. It doesn't always have to be a big, grand gesture. Just small and simple changes which will cover in upcoming episodes. You know I love food as medicine and I also have a lot of blogs on my website. Do check them out if you have a particular symptom or issue that's bothering you and you don't want to wait until I cover that in a podcast episode, then go check them out because I've got lots of resources there. I just really want you to know and I say it alot- common symptoms don't have to equal your normal. They don't have to be dismissed as "Oh, you're in perimenopause so that's just it." Well, we're not having any of that. 

 08:11

So let's talk about the phases of perimenopause. We have got very early perimenopause. This is where you know, you might be in your late 30s, early 40s. And you starting to think oh, I'm too young for moving into menopause. Well, maybe yes. But also probably not for perimenopause because it can go for up to 10 years. So some of the first things that you might notice in this phase is not like the necessarily the hallmarks in terms of hot flushes and sweats, but more likely increased PMS. Maybe before it was like a day or two, you got a bit hyper emotional or agitated before your period. Now it's a full week and it might be really full full on raging one minute sobbing in the corner the next. So increased PMS, heavier cycles, shorter cycles. Migraines, that's one I really see a lot is migraines, maybe you've got them in puberty now. They're coming back again in your second puberty. So yeah, I wonder if any of those sound familiar to you. One thing to know, is with estrogen. It's not a steady decline in perimenopause, it does it goes doesn't go down without a fight. It's going higher than high and then also sinking lower than low. So this really variable roller coaster of estrogen really contributes to the symptoms that you may be feeling and sleep might change there. So you might get really sore breasts. That's actually a really common one that people mentioned to me that they get.

 09:55

So that's very early, perimenopause. You know really is Are you still having a regular cycle, it may be it's getting a little shorter by like a day or two, perhaps more, and you're starting to notice an increase in your PMS and your sleep. 

 10:12

So next early perimenopause, your periods might start to become a bit more irregular, maybe shorter sometimes and a bit longer. Other times, maybe they'll alternate between the two. Brain fog can start to set in a bit less clarity or sharpness might be you know, forget names or words, sometimes again, sore breasts, and that PMS might ramp up another notch. Again, estrogen still roller coastering around playing havoc. It's really important in these early phases to focus on your elimination of hormones like estrogen. So we're not necessarily trying to balance them because these fluctuations are normal and it's part of the process of getting to menopause. But we can smooth that and and work to try and smooth out those fluctuations so they're not so higher than high and then lower than low.

 11:21

So this break is your friendly reminder that you can find the show notes and much more at www.chaostocalmpodcast.com. The www is a super important so please don't forget those. That is www.chaostocalmpodcast.com. So we've talked about very early perimenopause, and early perimenopause. 

 11:50

And now let's talk about mid perimenopause. So this is probably where you might start to see more of those better known symptoms, your periods are going to start becoming less frequent and really unpredictable. So you might get a short a couple of short ones or a short one, and then, you know, like a 21 day cycle, and then 36 45, something like that, then a couple of short, long, yeah, it's really hard to predict, again, I can't emphasize enough how good a tracker is for you. And it doesn't need to be fancy. You can use paper diary, your calendar in your phone, or there's lots of tracking apps just you know, do be aware that they're getting your health information with that. So be mindful of who decide to give that to. But it is super important, tracking your cycle. If you've got daughters in really encourage them to do that right from the get go. Because it gives you so much data and information when you track your symptoms you bleed, what color all those sorts of things. I like to teach my clients how to read this vital sign that your period is so that you can understand where your body's at and what's going on there. And it gives you a report card every month or every time you have a period about the state of your health internally. So keep on tracking women. 

 13:15

So yeah, mid perimenopause periods becoming less frequent and a bit unpredictable. There, you might get long gaps and short gaps and all the rest of it, maybe you might start getting more of those symptoms like hot flushes and sweats. And you might this is where you can also start developing the immune dysfunction or wheelie whack as my technical term is like, like I experienced there. If you're an allergic type of person, maybe you've had asthma, eczema in your history in your childhood, you might find yourself getting worse hay fever, maybe you're got more food intolerances or sensitivities, or allergies developing there as well. Perhaps some gut issues constipation or diarrhea or yeah, you're you're now becoming that person who needs to know where the toilets are when you're out and about eating. 

 14:08

So in mid perimenopause, your progesterone is declining. I don't I don't have time here today to talk through progesterone, but I feel like it's part of a you know, starting out educational bit here. Maybe I need to have a podcast episode on estrogen and progesterone, I mean sex hormones there. So that does steadily decline over perimenopause, whereas estrogen, as I said, is a roller coaster doesn't go down without a fight. But by this stage of mid perimenopause, it is starting to decline a bit. So even though it's fluctuating up and down, it's not as high and it's perhaps not as low as it was before. So you might also find that you're getting changes in the quality or the duration of your bleed. Maybe you might have some heavier ones and some lighter ones and you might notice more clotting or as you go as well, maybe some quite big clots. So yeah, frequent and unpredictable in mid perimenopause. 

 15:14

And then we come on to late perimenopause. So this is where you know, like me, you've got the countdown going or you see that your most recent cycle, maybe it's 200 or 250 days or something like that. Maybe you'll get a period then or have a bleed, reset the counter and start again. So that's where you you know, you might only be having one or two periods per year. Mid perimenopause, you might be having, say quarterly bleeds, or there abouts. And that early perimenopause, you're probably still having at least eight or perhaps more, depending on how you're short some of your cycles are. So like perimenopause, like we're talking like an annual update for your period. And it's a waiting game here. But this is also where because that estrogen is starting to decline and it's getting lower, you might really start to feel those symptoms like sweats, hot flushes, a change in lubrication and in your vagina. mood changes. I should say. I forgot. Oh my gosh, Sarah. mood changes can start really early on like I did mention PMS but you can find yourself really irritated and angry and impatient with everyone from very early perimenopause. It's a theme. But late perimenopause, it can be less irritation and more actually like depression. 

 16:49

You might have difficulty sleeping and the brain fog is very real, my friends and also might be starting to feel some joint pain. Perhaps you might have started feeling that mid perimenopause as well. That can be really common there too. Especially in the shoulders. Frozen Shoulder is a thing women. 

 17:07

So let's talk about weight gain. It's one of those symptoms that is probably the most motivating for people just start taking action and do something about their health. But it's also one that can appear across all the phases of perimenopause that you may find that in very early perimenopause or early perimenopause, you start to notice a little bit of weight gain particularly around your middle. That is the hallmark. Perimenopause or meno belly, some people call it and you know, it can get worse or increase the closer that you get to menopause. And I'm going to do a whole podcast on it because it is such a complex subject and I don't want to do it that an injustice by trying to give you the Cliff Notes version in 30 seconds or less. But the changes in your hormones. And depending on what your hormone balance was, before you went into perimenopause will influence that too. And by hormones, I don't just mean estrogen and progesterone, I'm talking about testosterone, insulin, you know, all the other hormones in your body, your thyroid as well there. 

 18:18

So weight gain, yes, you might notice that at the start, but you might not have an issue until later on in your journey or you might not have one at all. Remember your menopause or perimenopause journey is really unique to you. There are so many different symptoms that I haven't covered off in the phases of perimenopause today, and perhaps that's another whole podcast in its of itself. And many of them may get dismissed. You know, as well, you might find lots of different things coming up that get dismissed as that's just you know, you're going through perimenopause, or you're in menopause. So that's just kind of what it is. But please, if it is impacting your quality of life, if something is bothering you, or making you feel uncomfortable in your body or your day to day tasks and the roles and the things that you do, please persist, please follow up with your primary care practitioner, or seek an alternative practitioner, you know, like naturopath like myself, or whoever resonates for you, and follow up and get the care that you need. Because, you know, I'm always saying it common doesn't have to be your normal and, and a lot of these symptoms don't have to be part of your normal. So please keep that in mind. And it's the same with weight gain. It's the same with any of the things that we've talked about today. 

 19:34

So, there you go. That is the four phases of perimenopause. We've got very early, early, mid and late. Where do you think you're at? I'd love to know, leave, leave a comment or let me know on socials there is well, has this been helpful for you? And has it helped you to understand what's going on in your body? I would really love to know if you think that this has been helpful or what you would like to know more about as well please let me know because this podcast is for you, of course and to help you have a smooth transition through to menopause. Because while perimenopause can be a really challenging time for many women, it's important to remember that you don't have to suffer through it. These things are really common. Common does not equal normal. So while the symptoms are common, that don't have to be your normal, please know that by understanding these different phases, the hormonal hormonal changes that come with age, and you know what we can do to help smooth those fluctuations which we will talk about in the coming episodes as well. You can really begin to take those proactive steps and manage your symptoms or read them or interpret them and get that feedback from your body of what it needs from you to improve your overall well being and of course influence how you age and how you move into your next phase of life.

 21:03

As I said earlier, your experience of perimenopause will be unique. So please remember that if you don't fit neatly into a phase, that's okay, that's of course, fine. Like that's your experience. And what comes up for you is a unique blend made up of you your genes. You know what's gone on in your health history, what comes has come before so please, if you're experiencing perimenopause symptoms, don't hesitate to reach out for support and remember that you certainly don't need to just grit your teeth and bear it so much that it can be done with food as medicine, lifestyle support and self care. 

 21:42

So remember, you can find the show notes and much more at www.chaostocalmpodcast.com. Make sure you head on over there and send me a message with your feedback and any topic suggestions. I'd love to hear from you. Until our next podcast episode. I'm Sarah the perimenopause naturopath reminding you that it is possible to master the chaos of changing hormones mood, metabolism and energy and make it to menopause without it wrecking your life and your relationships.

 22:19

It's really common for women over 40 to experience the chaos of changing hormones, mood, metabolism and energy. But I hope you know now that common doesn't have to equal normal for you or them. You can help others understand that aren't alone in feeling this way. And that perimenopause doesn't have to be horrific by subscribing, leaving a review and sharing this podcast with other women in their 40s and beyond. Thanks so much for listening and sharing your time with me today in this chaos to calm conversation.