Chronic illness and perimenopause can be deeply intertwined, influencing each other’s symptoms and experiences.

As I continue to navigate chronic migraine, fibromyalgia, and other chronic health issues, I have begun to look at the link between perimenopause and chronic illness. It is frustrating because there hasn’t been a great deal of legitimate research or studies done on perimenopause and how it affects the whole body. We are now in a time where more emphasis is being put on women’s health and women’s health problems. I am grateful to have found resources such as Lara Briden, Sarah Gottfried, and Mark Hyman, as they are helping to shed light on how metabolic function, cognitive function, and overall health can be affected during this stage of life. I am convinced some of my issues have been made worse by the change in hormones during this time, and I’m also convinced, after talking to other women, that many of us have been suffering in silence, unsure of whom to talk to or how to even approach the subject when it is typically dismissed.

So, I’ve been researching and wanted to share some comforting information about the changes women experience in their mid-30s to early 40s. Understanding these complex physiological changes can make navigating this transitional stage of life a little easier. I’ve included links at the end of this post for those who wish to explore how to have open conversations with their healthcare providers. These links are not affiliate links; my only intention is to empower women by providing them with the information they deserve.

What is Perimenopause?

Perimenopause is the transitional phase leading up to menopause, characterized by hormonal fluctuations. This phase can last several years and is marked by various symptoms, including:

• Irregular menstrual cycles
• Hot flashes
• Mood swings
• Sleep disturbances
• Vaginal dryness

Lesser Known Symptoms of Perimenopause

While many are familiar with the common symptoms of perimenopause, such as hot flashes and irregular periods, several lesser-known symptoms can also occur during this transitional phase:

1. Changes in Libido: Many women experience fluctuations in their sex drive during perimenopause, which can range from increased sexual desire to an unexpected decrease.
2. Memory Issues: Some women report difficulties with memory or concentration, often called “brain fog.” This cognitive change can affect daily activities and overall quality of life.
3. Skin Changes: As estrogen levels decline, the skin may become thinner, less elastic, or drier. This can lead to increased sensitivity, rashes, or a dull complexion.
4. Joint Pain: Hormonal changes can sometimes lead to increased joint pain or stiffness, which may be particularly noticeable in women with conditions like arthritis.
5. Weight Changes: Many women experience weight gain, particularly around the abdomen, due to hormonal shifts affecting metabolism and fat distribution.
6. Increased Allergies or Sensitivities: Perimenopause may heighten allergic reactions or sensitivities, making women more prone to symptoms such as sneezing, congestion, or skin irritation.
7. Urinary Issues: Women might encounter increased urgency or frequency of urination, as hormonal changes can affect the bladder and urinary tract.
8. Gastrointestinal Changes: Digestive issues, including bloating, constipation, or increased gas, can also arise during perimenopause as hormonal fluctuations impact gut motility.
9. Increased PMS Symptoms: Some women find that their premenstrual syndrome (PMS) symptoms become more pronounced during perimenopause, contributing to mood swings and discomfort.
10. Tingling and Numbness: Occasional sensations of tingling or numbness, particularly in the limbs, may occur due to hormonal changes affecting nerve function.

Deeper Understanding

Recognizing these lesser-known symptoms of perimenopause can help women better understand their experiences and seek appropriate support. Open communication with healthcare professionals about all well-known and lesser-known symptoms can lead to more effective management of this transitional phase.

Connection to Chronic Illness

1. Exacerbation of Symptoms: Women with chronic illnesses may find that perimenopause exacerbates their existing symptoms. Conditions such as fibromyalgia, autoimmune disorders, and chronic fatigue syndrome can be aggravated by hormonal changes, leading to increased pain, fatigue, and overall discomfort.
2. Increased Stress: The hormonal changes during perimenopause can lead to heightened stress and anxiety, which might worsen chronic illness symptoms. Stress is known to affect immune function and overall health.
3. Impact on Treatment: Managing chronic illness often requires a delicate balance of medications and lifestyle adjustments. Hormonal changes may alter how these treatments work, necessitating adjustments to medication dosages or treatment plans.
4. Health Risks: Both perimenopause and chronic illness can contribute to increased health risks, such as heart disease and osteoporosis. Women with chronic conditions may need to monitor these risks more closely as they transition through perimenopause.
5. Psychological Factors: The emotional toll of dealing with a chronic illness during a time of significant hormonal change can affect mental health. Anxiety and depression may heighten during perimenopause, especially for those already battling chronic conditions.

Conclusion

Understanding the interaction between chronic illness and perimenopause is essential for effective management and support. Women experiencing both should seek guidance from healthcare professionals familiar with the complexities of their health to create a comprehensive management plan that addresses both hormonal changes and chronic condition symptoms.

The Connection Between Migraine and Perimenopause

Migraine is a complex neurological condition that can be influenced by hormonal changes, making the transition into perimenopause a particularly challenging time for those who suffer from this condition. Here’s how perimenopause can affect migraine patterns and symptoms:

Hormonal Fluctuations

1. Estrogen Decline: During perimenopause, estrogen levels fluctuate and ultimately decrease. As estrogen levels dip, many women experience changes in their migraine patterns. Some may find that their migraines become more frequent or severe, while others may notice a decrease in migraine episodes as they approach menopause.
2. Migraine Triggers: Hormonal changes during perimenopause can act as a trigger for migraines. Women who are already sensitive to hormonal fluctuations may find that they experience more migraines during this transitional period. This includes episodes related to menstrual cycles, as perimenopause can lead to irregular periods and hormonal instability.

Symptom Exacerbation

1. Increased Pain: Many women report that their migraine pain intensifies during perimenopause. This can be related to the stress and anxiety that often accompany hormonal changes, as well as the physical symptoms of perimenopause, such as fatigue and sleep disruptions.
2. Cognitive Changes: Perimenopause can bring about cognitive changes like “brain fog,” which can affect how women perceive and manage their migraines. This can create a challenging cycle where migraines are triggered, and the cognitive impact further complicates management strategies.

Emotional and Psychological Impact

1. Stress and Anxiety: The emotional toll of experiencing chronic migraines combined with the changes of perimenopause can lead to increased stress and anxiety levels. Stress is a known migraine trigger, which can perpetuate a cycle of worsening migraines and emotional distress.
2. Mental Health: The interplay between chronic migraines and the psychological effects of perimenopause, such as mood swings and depression, can further complicate the management of both. Attention to mental health is crucial as women navigate these challenges.

Treatment Considerations

1. Medication Adjustments: The fluctuations in hormones can affect how migraine medications work. Women may need to work with healthcare providers to adjust treatment plans and find the right balance in pain management strategies that take hormonal changes into account.
2. Lifestyle Factors: Incorporating lifestyle changes such as stress management techniques, regular exercise, and dietary considerations can be beneficial in managing migraines during perimenopause.

Understanding Connection

Understanding the connection between migraines and perimenopause is vital for effective symptom management and improving the quality of life for women experiencing both issues. Open discussions with healthcare professionals can help tailor treatment plans that address the complexities of this transitional phase while considering both chronic migraine and hormonal changes.

My Story

I’ve been coping with chronic illness for several years. Most of my conditions and symptoms are not new. They have been managed for years, and I was functioning quite well, as I used to take two yoga classes a week, run about 25 miles a week, and was significantly involved in the community, with an active social life. I loved hiking in the Adirondacks, and this all fell apart about three years ago at the age of 44. When I was in my very early 40s, I did notice some of these symptoms beginning to get a little worse, and I talked to my doctors about it but didn’t get much information; not one doctor mentioned perimenopause to me, so I never even contemplated that this could be what was going on.

Changes in Symptoms

Then, three years ago, my migraines completely changed, going from about 3 to 4 a year to 3 to 4 a week. The type of migraine also changed. I typically had migraines with aura, and I now have hemiplegic and chronic vestibular migraines. Being able to navigate this new type of migraine was an extreme challenge and still is. In a span of three months, I went from hiking in the Adirondack Mountains to sitting on my couch, unable to do a simple yoga class, with ridiculous pain in my back, ridiculous joint pain, sun rash, malar (butterfly) rash on face, vertigo, dizziness, and syncope, which are fainting spells, and it continues to this day. In addition, a year and a half ago, I developed petechiae, which is still spreading all over my body. So now, three years later, I have multiple (8 or 9 – I lose track) specialists from various medical fields; most only look at their specialty, and only my primary, cardiologist, and my NYOH specialist combine this to look at it from a holistic perspective.

Lifestyle Shifts

About two weeks ago, I had over 25 vials of blood drawn and 18 X-rays taken as practitioners continued to look for things that may have been missed, which I completely appreciate. The focus is on autoimmune diseases, which potentially could be an issue because some autoimmune diseases are more prevalent during perimenopause than at any other time. So, as I waited for the bloodwork results, I continued focusing on my research into dietary and lifestyle changes I could make to minimize the symptoms. Again, in talking to most practitioners and asking about dietary and lifestyle changes, I don’t get much, if any, feedback, which is quite frustrating because I hope we’re at the point where we can see that the actual food we consume contributes to our overall health.

Food Triggers

For example, a quick Google search will tell you the following foods can exacerbate perimenopause symptoms:

1. Caffeine: High caffeine intake can lead to increased anxiety, sleep disturbances, and hot flashes.
2. Alcohol: Alcohol can exacerbate mood swings and contribute to hot flashes.
3. Sugary Foods: High sugar intake can lead to insulin spikes and crashes, worsening mood swings and fatigue.
4. Spicy Foods: Spices like chili peppers can trigger hot flashes in some women.
5. Processed Foods: Foods high in trans fats, preservatives, and refined carbohydrates can contribute to weight gain and inflammation.
6. Dairy Products: For some women, dairy can contribute to bloating or digestive discomfort.
7. Red and Processed Meats: These can be high in saturated fats and may contribute to inflammation.
8. High-Sodium Foods: Excessive salt can lead to water retention and exacerbate bloating.
9. Gluten: Some women may find that gluten-containing foods exacerbate symptoms like bloating and fatigue.
10. Refined Carbohydrates: Foods like white bread, pastries, and other refined grains can lead to blood sugar fluctuations, potentially worsening mood swings and fatigue.

Hidden Patterns

Keeping a food diary can help weed out potential intolerances, and like me, you may find that timing when you eat certain foods can significantly improve your overall well-being. For instance, I have discovered that I can enjoy some gluten and refined carbs, but I feel noticeably better if I consume them after I have had a salad dressed with homemade vinegar and olive oil dressing. This approach has proven effective for me because vinegar is known to help regulate blood sugar levels, which in turn can prevent the energy spikes and crashes that often come with consuming refined carbohydrates. Additionally, the combination of fresh vegetables in the salad enhances the flavor and provides essential nutrients and fiber that support digestion, making the meal more balanced and satisfying. By paying attention to what I eat and how different foods interact in my body, I can tailor my diet to suit my needs better, ultimately leading to a healthier lifestyle.

Enter My Primary Doctor

After thoroughly reviewing my bloodwork and assessing my various symptoms, such as chronic fatigue, joint pain, and skin rashes, the conclusion reached by my healthcare provider is that I have lupus. This autoimmune condition can significantly impact my daily life in various ways, leading to physical limitations and emotional challenges that require both resilience and support. Careful management and ongoing treatment are crucial not only to alleviate the symptoms but also to prevent flare-ups that could further hinder my quality of life. My healthcare provider emphasized the importance of monitoring my health closely and staying vigilant about any changes in my condition.

So, what treatment did my doctor recommend? To my delight, he suggested focusing on diet and exercise alongside lifestyle modifications to reduce stress and enhance overall well-being. Implementing a well-balanced diet rich in anti-inflammatory foods, combined with regular physical activity tailored to my capabilities, can help improve my health and mitigate some of the challenges I face with lupus.  Realizing what we consume has a profound impact on our overall health.

As I have been incorporating the Autoimmune Protocol Diet (AIP) into my routine, I have noticed significant changes in my sleep and digestion, and it has only been a week. The AIP has not only helped reduce inflammation in my body but has also contributed to a more restful night’s sleep, allowing me to wake up feeling refreshed and ready to take on the day. Additionally, I’ve experienced improvements in my digestion, which has led to less bloating and discomfort after meals. This remarkable transformation in such a short time has motivated me to follow the diet closely, as I am eager to see how my overall health and well-being will evolve in the coming weeks.

Next Steps

I continue to advocate for my health and well-being, as even though most of us do not have medical degrees, we live inside these bodies every day. If we are mindful and aware, even tracking our symptoms, we have a deeper understanding of the fluctuations, changes, and connections between our symptoms. Learning how to talk to your doctor to ensure they understand you is imperative, so below, I will leave you with several resources on perimenopause, migraines, food, and how to talk to your doctor. I hope this has been helpful. I wish I had come across some of this information 10 years ago, as it would have better prepared me for what was ahead and helped me navigate this in a more timely and holistic-focused, not symptom-focused experience.

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LINKS

Lara Briden is a remarkable author whose work, The Hormone Repair Manual, has profoundly impacted countless lives. I can’t help but share this incredible book as a gift, spreading the wisdom and empowerment it offers! You can listen to Sara’s podcast here.

Dr. Sara Gottfried, a compassionate and dedicated Harvard-trained MD, specializes in women’s reproductive health, providing a caring approach to understanding and addressing the unique challenges women face. Listen to Sara on the Huberman Lab podcast.

Dr. Mark Hyman, a compassionate functional medicine doctor dedicated to helping individuals achieve their best health through a holistic approach. Check out The Dr. Hyman Show on Spotify.

The Menopause Charity, situated in Great Britain, offers support to women as they navigate the challenges of perimenopause and menopause.

My Menoplan has a wonderful article designed to help you feel more prepared and confident when speaking with your practitioner about perimenopause and other useful information.

The Autoimmune Association is leading in autoimmune disease advocacy, driving awareness, education, and groundbreaking research.

Additionally, a Google search will surely lead you to various women’s health services that can support your journey. Some of these options are free, while others may require a monthly subscription or accept insurance. I highly recommend starting with your health practitioner first, as they can provide personalized guidance. I genuinely hope this information is beneficial to all women, whether you’re currently navigating the complexity of perimenopause or just beginning this significant journey.

Love and Light,

Kristen

_{*I am not a medical professional, and you should always consult with your doctor before making any health-related decisions; I am simply sharing my personal experience and the insights I have gained. It’s important to understand that everyone’s health journey is unique, and what works for one person may not work for another. Therefore, while I hope my experiences can provide some guidance, they should never replace professional medical advice tailored to your specific needs.}

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PS. The meditation below is perfect for beginners and experienced meditators alike, offering a gentle approach to becoming more in tune with our bodies. This practice encourages individuals to cultivate a deeper awareness of their physical sensations, emotions, and mental states, which can lead to profound insights and a greater understanding of oneself. Such awareness can have a deep impact when navigating health issues of any kind, as being attuned to our bodies allows us to recognize subtle changes, address concerns early on, and promote overall well-being. When we are more in tune with our bodies, we not only enhance our physical health but also foster emotional resilience, paving the way for a more balanced and fulfilling life.