Your Guide to Understanding "Second Puberty"

I'm going to be honest. A few years ago, I knew NOTHING about perimenopause, and sadly had no idea that what I was experiencing in my late 30's were symptoms of what they call 'second puberty'. When a friend of mine questioned whether my anxiety was related to perimenopause, I asked myself "what is perimenopause?" 

I delved into this subject and once I realised what I was going through, I researched as much as I could about symptoms and how I can support my body (and mind) through this period. I made a commitment to myself that I would be one of the pioneer's to biohack perimenopause, so no other woman needed to suffer needlessly. I began to understand that Perimenopause is a natural transition in a woman’s life, but it often remains misunderstood and under-discussed. 

I created this comprehensive guide so that other women don't need to spend  months or years suffering in silence wondering, what is going on?, the way that I did. My aim is to shed light on what perimenopause is, its symptoms, stages, and how to manage this transformative period effectively biohacking perimenopause.

What is Perimenopause?

Perimenopause, meaning "around menopause," refers to the time when a woman's body transitions toward menopause, marking the end of her reproductive years. This phase can start as early as a woman in their thirties but typically begins in their forties, lasting anywhere from a few months to several years. In hindsight, my symptoms started in my late thirties'. 

Symptoms of Perimenopause

Perimenopause is characterised by a variety of symptoms due to fluctuating hormone levels, particularly estrogen and progesterone. Common symptoms include:

1. Irregular Periods: Menstrual cycles become unpredictable, with changes in flow and frequency.
2. Hot Flashes and Night Sweats: Sudden feelings of heat, often accompanied by sweating and flushing.
3. Sleep Disturbances: Difficulty falling asleep or staying asleep, often due to night sweats.
4. Mood Changes: Increased irritability, anxiety, or depression.
5. Weight Gain and Slowed Metabolism: Changes in body weight and distribution.
6. Vaginal Dryness: Reduced estrogen levels can cause vaginal dryness and discomfort during intercourse.
7. Memory and Concentration Issues: Difficulty focusing and short-term memory lapses. (Believe it or not, I once forgot my mobile number, even though I had the same number for over 10 years!)

But there are many more! Other symptoms I experienced (and still do however frequency has significantly dropped since changing habits and lifestyle) are anxiety, heart palpitations, panic attacks, breast tenderness, headaches or pressure in the head, tinnitus and feeling tiered.  

Stages of Perimenopause

Perimenopause can be divided into two stages:

1. Early Stage: Begins with noticeable changes in menstrual cycle regularity. Ovulation becomes irregular, but fertility is still possible.
2. Late Stage: Menstrual periods become more spaced out and may stop for several months. Symptoms such as hot flashes and night sweats often intensify.

Managing Perimenopause

While perimenopause is a natural process, its symptoms can be challenging. Here are some strategies that I implemented to manage this transition effectively:

1. Healthy Diet: A balanced diet rich in fruits, vegetables, lean proteins, and whole grains can help manage weight and support overall health. Foods high in phytoestrogens, like soy products, can also help balance hormones. I created a free hormone recipe guide that you can download here.
2. Regular Exercise: Physical activity can reduce hot flashes, improve mood, and support cardiovascular health. I aim for at least 30 minutes of moderate exercise. I am a new fan of weight training and HIIT workouts!
3. Adequate Sleep: Prioritise good sleep hygiene by maintaining a regular sleep schedule and creating a restful environment. Avoid caffeine and electronic devices before bedtime. I tend to read a book as soon as the children are in bed, instead of scrolling through social media.
4. Stress Management: Techniques such as yoga, meditation, and deep-breathing exercises can help manage stress and reduce anxiety. There are many amazing breathing techniques that will help calm the nerves and reset the HPA axis (Hypothalamic-pituitary-adrenal axis).
5. Stay Hydrated: Drinking plenty of water (filtered water that is) can help with symptoms like bloating and dryness. However be sure to place a pinch of celtic sea salt on the tongue before you drink the water. 
6. Seek Support: Joining support groups (such as midlife flow) or talking with a therapist can provide emotional relief and connect you with others experiencing similar challenges.

I sunk my teeth into The Hormone Repair Manual: Every woman's guide to healthy hormones after 40 by Lara Briden and found it to be an excellent resource. You can check it out here:

What next?

Perimenopause is a significant phase in a woman’s life, marked by hormonal changes and a variety of symptoms. Understanding what to expect and how to manage these changes can empower women to navigate this transition with confidence and grace. Remember, perimenopause is a natural part of aging, and with the right strategies, it is possible to maintain a high quality of life during this time.

For more information and support, sign up to The Midlife Flow Insider and connect with a community of women who understand and share your journey. Together, we can navigate perimenopause with strength and resilience.