Three Things You Can Do To Prepare For Your Perimenopausal Transition

By Michelle Kapler R.TCMP R.Ac

Three Things You Can Do To Prepare For Your Perimenopausal Transition

Navigating the perimenopausal transition is like embarking on a journey through uncharted territory. And unlike geographical territory, no two transitions are the same. 

While well-meaning friends and professionals may offer road maps in the form of advice, the reality is that your body is your ultimate guide. In order to read your guide, you have to start tuning into your body well before your perimenopausal journey. 

In today’s post, we’ll explore three tips for preparing for this pivotal phase in your life: knowing your baseline function, establishing a healthy relationship with your provider, and building sustainable healthy habits. The goal is to arm you with the tools you need to advocate for yourself, develop a personalized care plan, and improve your overall well-being.

1. Get to Know Your Baseline Function

The objective here is to compile data in various ways so you're familiar with your unique version of "normal." This way, you'll quickly notice when something has changed and may require attention or even medical treatment.

If you do need medical care, being aware of what’s normal for you will help you to be a better advocate for yourself. For example, let’s say your menstrual cycle typically lasts 30 days but suddenly shifts to a 24-day cycle. With the data you've gathered, you can communicate more effectively with your doctor about this change and advocate for a treatment plan. 

Now, there are several ways you can gather this info. But before we dive into those, I have one pro tip: keep all of your info in one place. For some people, that’s a journal. For others, that’s the notes app on your phone. For me, it’s Google Drive. 

So, how can you gather this information?

1. Make simple observations - If you’ve followed my podcast for a while, you may recognize this advice from a previous podcast episode with Ana Lopez. In that episode, we talked about using your five senses to observe your body.
   
   So, go get naked in front of a mirror. What do you notice? How does your body look? What does your body feel like? You can even take notes on different smells, sounds or tastes. And don’t forget to take a look at your vulva—something many people neglect.
   

2. Gather lab data - This can be done through a healthcare provider, whether that’s a gynecologist or a Naturopathic doctor. The aim is to establish a consistent set of lab data over the years to track trends and changes. 

2. Connect With a Care Provider You Trust

Many women and people who menstruate don’t have a good working relationship with their primary care provider. If that sounds like you, that’s okay. Oftentimes, this happens because of flaws in the healthcare system—doctors may be overburdened, you may not have insurance (for US residents), or you may not even have providers nearby. 

To foster a stronger relationship with your healthcare provider during your journey towards menopause, it's crucial to build your self-advocacy skills. The most effective way to bolster these skills and make the most of limited appointment times is to be well-versed in your body's data. Armed with this information, you can better articulate your concerns or requests, particularly as they relate to natural menopause or menopause treatment options.

If you feel that your relationship with your healthcare provider is not meeting your expectations, now is the time to take action. Guided by your unique values and preferences, you can explore alternatives. Although navigating healthcare networks, geographical limitations, and funding options can be challenging, alternatives often exist. Don’t hesitate to ask for recommendations within your community or explore online support groups focused on menopause and menopause treatment.

Bottom line: get the care you want and need. 

I’ve seen too many people fall victim to politeness and people pleasing. This is when, out of fear of being seen as rude or impolite, women fail to voice their concerns or express an interest in finding a new provider. Most providers genuinely want the best treatment for you, whether they personally deliver it or another professional does. If a provider seems unsupportive of your decision to seek other opinions, they're likely prioritizing their ego over your healthcare needs. Is that the provider you want guiding you through the natural menopause process?

3. Establish Sustainable Health Promoting Habits

I'm not advocating for extreme exercise routines or restrictive diets. When talking about health-promoting habits, I’m referring to the low or no-cost options proven to have long-term positive effects. This includes a balanced diet, adequate hydration, regular and enjoyable physical activity, and prioritizing sleep and stress management for a smoother transition into natural menopause.

There's no quick fix or guaranteed path to long-term health. However, these mundane but effective habits are your best defense against the passage of time.

Over the next month, try prioritizing sleep. Once you’ve accomplished that, try tackling a well-balanced diet next. 

Remember, you don’t have to be perfect. This is all about doing the best you can with the time, energy, and resources you have, most of the time! 

There you have it! Those are my top three tips for preparing for the perimenopausal transition.

To learn more about working with me, to find an individualized treatment plan, to help you address your perimenopause and menopause symptoms, book your initial appointment today!