My Health and Wellness journey from Postpartum Health into Perimenopause

Medical Disclaimer: The information provided in this blog is intended for educational and informational purposes only and should not be construed as medical advice. While I specialise in women's health, I am not a licensed medical doctor. It is crucial for you to consult with your healthcare provider before starting any new supplement regimen or making significant changes to your diet. Your healthcare provider can provide personalised medical advice and supervision based on your individual health needs and conditions. Always follow their recommendations to ensure your safety and well-being.

As someone deeply invested in health and wellness, I’ve always prided myself on maintaining my strength and fitness. However, two years postpartum after my second child, I noticed a gradual shift—physically and mentally, I was becoming more unbalanced. My body felt weaker, with increasing tiredness and weight gain concentrated around my torso. Joint and muscle pains crept in, alongside general gynaecological issues.

Mentally, I was struggling. Anxiety levels soared, leading to panic attacks, intrusive thoughts, nightmares, mood swings, and hypersensitivity, particularly around my cycle. Seeking answers, I requested a full blood screening from my GP, I had to pay privately, as this was considered investigatory work. The results were eye-opening: my testosterone and progesterone levels were non-existent, and I was deficient in vitamin D, iron, and magnesium. My cholesterol levels (both HDL and LDL) and blood glucose were in unhealthy high ranges.

Despite these findings, I encountered dismissive opinions: “It’s just the general symptoms of being a mum to two young children,” or, “You’re too young to be going through menopause.” Determined to uncover the truth, I embarked on a journey through perimenopause at the age of 39. This journey has been empowering and healing, albeit frustrating and overwhelming at times.

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What i've learnt throughout my health & wellness journey:

It’s crucial to focus on the foundational pillars of health to support yourself through perimenopause and beyond. These include:

Nutrition & Supplements | Physical Exercise | Mental Health | Sleep | Rest and Recovery

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Nutrition & Supplements:

Recommended nutrition and supplements for women transitioning from perimenopause to menopause include:

What I Take * :

Menopause Hormone Treatment medication:

• Topical Testosterone: One pump of cream daily.

• Topical Progesterone: One pump of cream daily, increasing to two pumps the week leading up to my cycle.

• Topical Estradiol 2: Half a pump of cream daily.

Supplements:

• Myo-Inositol and Folic Acid: Three scoops daily to balance blood sugar levels.

• Chromium and Cinnamon: Two tablets daily to support blood sugar balance.

• Collagen Powder: 20 grams daily, added to drinks, for skin and joint health.

• Magnesium Glycinate: For sleep, muscle recovery, and joint mobility.

• Vitamin D3 and K2: 3000 IU daily in winter, 2000 IU in summer.

• 5-HTP with Valerian Root: As needed for mental health and sleep.

• L-Methylfolate (7.5 mg): Daily for mental health.

• Creatine (3-5 g): Daily to support lean muscle mass.

Physical Exercise:

Focusing on resistance training and calming practices is particularly beneficial during this stage of life.

My Weekly Routine (in an “Ideal Scenario”):

• Walking: Daily school runs on foot.

• Resistance Training: 2-3 sessions (30 minutes) using free weights (e.g., Peloton Strength classes or Joe Wicks YouTube workouts).

• Cardio: 1-2 sessions aiming for Zone 2 intensity or HiiT intervlals (cycling or power walking).

• Pilates or Yoga: One session per week (via Peloton or a local studio).

• Mobility and Stretching: 3-5 minutes daily, ideally more.

• Meditation or Breathwork: 5 minutes daily.

Mental Health:

Caring for your mental well-being is as important as physical health.

My Mental Health Practices:

• Journaling: A daily brain dump, gratitude practice, affirmations, and identifying feelings.

• Morning Sunlight: Walking the kids to school without sunglasses to reset my circadian rhythm.

• Breathwork: Techniques like box breathing, physiological sighs, and Wim Hof circular breathing.

• Cold Water Exposure: Weekly cold plunges or showers (10-13 minutes total).

• Singing: Whether in the shower, car, or kitchen—singing boosts mental well-being.

• Social Connection: Weekly coffee or lunch dates with friends to share laughter and joy.

Sleep:

Quality sleep is a cornerstone of health. Here’s what helps me:

• Hot Baths: Epsom salt soaks before bed.

• Sleep enhancing Essential oils on my pillow.

• Stretching and Journaling: Light stretches and gratitude journaling to clear my mind.

• Magnesium Glycinate: 600 mg before bed, plus magnesium spray for muscles and joints.

• 5-HTP with Valerian Root: For natural relaxation.

• Melatonin (3 mg): For occasional use during my luteal phase or PMS-related restlessness and night sweats.

• Cool room temperature: Keep the room as cool as possible, I sleep near an open window if possible and invested in cotton pjs that breath. I am looking into having a separate duvet as my partner likes to be warm at night, and i'm dealing with hot sweats!

• I sleep with ear plugs and sometimes a mask to drown out noise and extra light.

Rest and Recovery:

Rest and recovery is an area that I have often overlooked in my life as an important aspects of health, yet it has become clear to me that it is essential during perimenopause. With the significant hormonal fluctuations, I am increasingly fatigued, stressed, and slower in recovering from physical and mental exertion. Prioritising rest allows my mind and body to adapt to these changes, maintain balance and not burn out.

Why Rest Matters:

Hormonal Regulation: Adequate rest helps stabilise cortisol levels, reducing the risk of burnout and supporting better hormonal balance.

Physical Recovery: During perimenopause, your body’s ability to repair tissues and recover from exercise slows down. Rest supports muscle repair and reduces inflammation.

Mental Health: Sleep and downtime are vital for managing anxiety, mood swings, and cognitive health, all of which can be impacted during perimenopause.

Energy Reserves: Proper recovery helps restore your energy levels, enabling you to stay active and engaged in daily life.

Tips for Incorporating Rest and Recovery:

Listen to Your Body: Adjust your exercise intensity and nutrition based on how you feel that day. Incorporate active recovery days with light activities like walking or yoga.

Nourish your body: Give it what it needs by eating nutrient rich whole foods, staying hydrated, restraining from fasting too long that day (if it something you practice), getting your daily protein intake, and avoiding where possible falling into the habit of reaching for the quick hit of caffeine and sugar.

Create a Relaxing Evening Routine: Use calming practices such as reading, meditating, or taking a warm bath before bed (epsom salts mixed with lavender oil and baking soda is a great natural detox).

Prioritise Sleep Hygiene: Maintain a consistent sleep schedule, limit screen time before bed, and create a restful sleep environment.

Include Restorative Activities: Activities like meditation, breath work, and journaling can provide mental relaxation and enhance overall recovery.

Learning to say no: Learning to put boundaries in place and prioritise self-care has been difficult, but essential for the health of myself and my family. Learn to delegate, not over stretch and over promise yourself, and prioritise 'you time' (could include investing time in a hobbie you love), it will pay off.

By embracing rest and recovery, you can better navigate the challenges of perimenopause and maintain your overall well-being.

*I have no affiliations, nor is this medical advice, everyone is different and should consult their physicians before taking any medication or supplements.