Perimenopause
Navigating the hormonal shifts of perimenopause and menopause is a complex journey for women in their 40s and beyond. The body’s once-familiar rhythms are disrupted, leading to a cascade of physical and emotional symptoms that can feel overwhelming. Amid these changes, finding reliable information becomes an added challenge. The wellness industry bombards women with the latest 'miracle' supplements, while the healthcare system often overlooks the nuanced needs of this life stage. In a world flooded with misinformation, how can women truly understand and care for their changing bodies?
I believe the key to navigating this challenging life transition lies in building a supportive community where women can openly share their experiences and insights. When I founded wellNESTva, I was fortunate to connect with a dynamic women's networking group—an inspiring community of women entrepreneurs dedicated to uplifting one another. It was there that I met Dr. Kailee Karst, a physical therapist, owner of Mindful Movement-PT, and co-author of Eating and Moving for Your Cycle. Her expertise in physical therapy and nutrition, especially in relation to the menstrual cycle, resonated deeply with my work in counseling. After all, the ebb and flow of hormones profoundly impacts both physical and emotional well-being.
Recognizing this synergy, I invited Dr. Karst to share her knowledge with a group of women eager to learn how to better support their bodies through perimenopause and menopause. The session was not only informative but also reaffirmed the importance of community. We created a space where women could learn, connect, and support one another, leaving with the comforting realization that we are not alone in these changes.
Here are the key takeaways from that empowering evening.
1 - Know your body.
Everyone’s body is different. Tailor health and wellness strategies to your own needs and consult with a healthcare provider to find what’s best for you. Get labs before taking supplements, especially iron.
2 - Optimize sleep.
Prioritize 8 to 9 hours of quality sleep a night.
3 - Eat whole foods.
Eat at least 5 servings of fruits and vegetables each day and aim for approximately 1-1.2 grams per kilograms of bodyweight per day (or your body weight in pounds x 2.0246 multiplied by 1 or 1.2 to get a reference range). Protein is vital for maintaining muscle mass, supporting metabolism, and overall bodily repair.
Check out Kailee’s book Eating and Moving For Your Cycle for great recipes.
4. Move your body.
Try to move your body 30 minutes a day at a moderate intensity and incorporate strength training at least 3 times a week, which will help maintain bone density and prevent injury.
One attendee shared that she uses The Faster Way program as a way to workout from home.
5. Be mindful.
Find moments of calm during your day. Try “legs up against the wall”. Lay on your back with the legs up against the wall. It is a way to reset the nervous system and helps with lymphatic drainage. The insight timer app has wonderful guided meditations. I recommend the Vagus Nerve Breathing meditation.
Other resources:
There are a lot of Eastern medicine practitioners that can offer another view of your health and offer support for various needs.
Kailee also has a perimenopause class coming up. The 6 Month Reset: Perimenopause is a small, virtual wellness group specifically for people in perimenopause and menopause that’s rooted in community-care. She’s offering beta pricing for her first cohort which starts on Thursday, September 26th. Meetings are monthly over zoom from 6-7:30 with biweekly optional check-ins. Feel free to pass this information to friends and family who might benefit. If you have any questions, you can reach Kailee at kailee@mindfulmovement-pt.com.
As you navigate the complexities of perimenopause and menopause, remember—you’re not alone. At wellNESTva, I’m here to connect you with resources that will help you feel supported and confident during this life stage. If you’re in need of virtual support for parenting or life transitions, I’m currently accepting adult clients. I’m grateful for your referrals and here to help.
With gratitude,
Anne
