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We welcome three women to share their experiences of perimenopause and what they have found to help along the way. 

Alex Worth

How old were you when you started experiencing perimenopause symptoms?

I was probably around 42-44 when I realised I was experiencing perimenopause. The only reason I identified it as perimenopause was because my sister shared her experience with me.

How long was it before you realised this may be perimenopause?

It took some time, but thanks to my sister's insights, I was able to recognise the symptoms and understand what was happening to me.

What has going through perimenopause been like for you so far?

It hasn't been a pleasant experience and would have been very isolating if I hadn't had someone close to share their experience. Knowing I'm not alone has been incredibly helpful.

What did you struggle with the most?

While night sweats have been challenging, the increased stress, depression, and anxiety levels have been the most crippling. Additionally, I am now starting to experience regular burning mouth and super sensitive teeth, making it a constant and evolving challenge.

What are your top tips for what is helping you?

  • Self-care: Look after yourself and take time out as often as possible.
  • HRT: Get on hormone replacement therapy (HRT) as early as possible.

What are your top 3 tips for looking after yourself since entering perimenopause?

  • Acceptance: Channel as much acceptance as possible.
  • Consultation: Talk to your doctor about HRT and engage with as many women as possible to spread the word and share experiences and knowledge.
  • Nutrition: Listen to your body and ensure you give it the nutrients it needs.

What did you wish you knew before perimenopause?

I wish there was more education around the gradually increasing symptoms, as they can start very early on, way before you think it could be perimenopause.

Alex’s favourite resources:

  • Podcasts: I sought out podcasts to hear real-life experiences. One I found helpful was by Dr. Louise Newson, as I'm not much of a reader.
  • Valerie: I found Valerie through a LinkedIn contact, Olly Johnson (Valerie Co-founder) having previously used Spacegoods to help with my ADHD. Being part of the consumer trial has been an amazing way to connect and be part of the solution.

Mitra Memarzia

How old were you when you started experiencing perimenopause symptoms?

I was 42 when I first started noticing symptoms of perimenopause. Now, at 47, I can look back and identify the early signs: a burning tongue sensation, hair loss, some weight gain, and amplified PMT symptoms.

How long was it before you realised this may be perimenopause?

It took me about a year to figure out what was going on. During that time, I was desperately trying to understand my symptoms, including undergoing hormone tests that came back normal. Now I know that hormone tests can't really diagnose perimenopause; it's all about the symptoms.

What has going through perimenopause been like for you so far?

It's been a winding, twisting journey. I'm a big researcher, so I've listened to countless podcasts, read books, followed experts for their advice, and worked with a female hormone nutrition expert. I've tried to make positive, incremental adjustments to my diet, exercise, and sleep routines.

What did you struggle with the most?

The inconsistency has been the hardest part. I used to depend on the regularity of my cycles, mood, and energy levels, but now it's all over the place. I have to figure things out on a daily basis and stay more in tune with myself using various tools and resources. It's definitely a work in progress.

What are your top tips for what is helping you?

Self-awareness:

  • Become more in tune with yourself. Notice the signs and be open to making lifestyle changes, both small and significant.

Diet:

  • Eat more cruciferous vegetables to help balance hormones and aid detoxification.
  • Reduce foods that trigger inflammation.
  • Intermittent fasting, as suggested by Mindy Pelz, has helped reduce my Endometriosis symptoms and generally given me more energy. It also helps me maintain my weight, though I'm not obsessive about the scales.
  • Manage glucose levels better with personalised insights, like those from Zoe tests. I highly recommend getting personalised tests.

Exercise:

  • Introduce Barre/Pilates and strength training alongside running and cycling.
  • Use tools like Whoop to monitor recovery and daily strain, which helps me adjust my fitness routine according to my body's needs.

Sleep:

  • Maintain a strict bedtime routine. I'm in bed by 10 PM at the latest. I started this about three years ago, and it's one of the best changes I've made for my health.

What did you wish you knew before perimenopause?

I wish I knew that it would take years to go through perimenopause and that it's an inevitable process different for every woman. It's often the small things that make a difference, like taking a rest day, opting out of social events, going for a walk instead of a run, or going for a long run and feeling energised. Continuously educating myself has allowed me to make better and more effective decisions about my health and well-being.

Have you experienced anything positive or learnings you are grateful for from this experience?

I'm grateful for the growing movement towards better understanding of perimenopause and menopause. There are now more resources, supplements, and people dedicated to improving the quality of life for many women.

Mitra’s favourite resources:

Dr Linsey Leach

How old were you when you started experiencing perimenopause symptoms?

I was quite young when I started noticing the symptoms, around 39, when I began recognising the subtle changes.

What were those symptoms that you recognized first?

The first symptoms I noticed were increased anxiety, irritability, and a bit more anger. My symptoms were definitely cyclical but worse than any PMT I had ever experienced. I also experienced changes in my skin, including adult acne and cystic acne, similar to what I had as a teenager.

What are your top tips that have been helping you?

A few things have really helped me:

  • Exercise: I love exercising, and it's important for me to have daily exercise time. I changed my routine from a lot of running and cardio to more HIIT workouts with weights and yoga, which also provides more mindfulness.
  • Supplements: I've tried a few different supplements. I recommend B6, evening primrose oil, Ashwagandha, and recently, Maca Root. These have helped me manage my symptoms, I am excited to be using Valerie as it combines so many ingredients I recommend in one daily dose.
  • Diet: I try to maintain a healthy diet with an increased protein intake and a better macro balance. Seed cycling has also significantly improved my skin which is eating pumpkin, flax, sesame and sunflower seeds at different stages of my cycle.

What shift did you notice when you changed your exercise routine?

The main benefit I found was a reduction in anxiety. I felt calmer and less stressed about exercising. I also felt stronger and fitter, which helped lower my overall anxiety levels. Switching from high-intensity running to HIIT and yoga made my exercise routine more enjoyable and less stressful.

How do you find time to focus on yourself despite your busy schedule as a doctor and Mum of two boys?

It's tricky, but I make it work by getting up before everyone else in my house. I set my alarm early, go to bed at a reasonable time, and make sure to have some time for myself in the morning. This includes working out, having breakfast, and getting my mind in a good place before starting my day.

Is there anything you wish you knew before you went into perimenopause?

I wish I knew that it's okay to feel the way you do during perimenopause and that nobody is judging you. It's important to talk openly about your experiences with colleagues, friends, and family. This phase of life is temporary, and it's okay to have down days or feel anxious sometimes.

Have you experienced anything positive or any learnings you are grateful for from this experience?

Absolutely. Balancing nutrition and being around others who are on the same journey has been very positive. There's a great vibe and energy when you share this experience with others.

Any resources that have helped you along the way, like books or podcasts?

I found the book "In the Flo" by Alisa Vitti very helpful to understand my cycle more. Most of the other things I read are medically based, but that book was particularly insightful.

What is your most troublesome perimenopause symptom? Has our advice helped you personally? Maybe you have some other tips you’d like to share. To explore more about our Daily Essential you can check it out here.

Would you like to share your perimenopause story to help others? Get in touch hello@wearevalerie.com

*Please note that the information in this article, including product recommendations, is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a healthcare provider before undergoing treatment.