Perimenopause—the transitional phase before menopause—is an incredibly transformative time in a woman’s life. It brings with it a cascade of changes, some of which may feel baffling and overwhelming. Did you know there are over 150 symptoms linked to perimenopause? From night sweats and anxiety to burning tongues and heart palpitations, this long list is no coincidence. The reason lies in the fact that female sex hormone receptors are everywhere in the body, affecting not just the reproductive system but also your brain, bones, muscles, heart, and skin.
Understanding how these hormones influence your body—and why movement, nature, and community can be powerful allies during this time—can empower you to embrace this stage with confidence and clarity.
Why Do Perimenopause Symptoms Affect the Whole Body?
Estrogen, progesterone, and testosterone aren’t just for reproductive health. These hormones are intricately involved in regulating multiple systems in the body. For instance:
Estrogen helps regulate mood by influencing serotonin, the "feel-good" neurotransmitter. It also supports bone density, muscle strength, and cardiovascular health.
Progesterone is known as a calming hormone, promoting restful sleep and reducing anxiety.
Testosterone plays a critical role in muscle maintenance, energy, and libido.
When these hormones start fluctuating during perimenopause, their effects ripple across the body. This is why you might experience symptoms like brain fog, fatigue, joint pain, or even dry eyes—all seemingly unrelated but deeply connected.
150 Symptoms: A Whole-Body Shift
The sheer range of perimenopause symptoms reflects the omnipresence of hormone receptors. Some common categories include:
Physical Symptoms:
Hot flashes, night sweats, weight gain, and muscle loss.
Heart palpitations and increased resting heart rate.
Mental and Emotional Symptoms:
Anxiety, depression, mood swings, and irritability.
Difficulty concentrating and memory lapses.
Neurological Symptoms:
Migraines, electric shock sensations, and burning tongue.
Musculoskeletal Symptoms:
Joint pain, stiffness, and decreased bone density.
When you understand these symptoms as your body’s way of communicating, they become less overwhelming. Each one is a signal, inviting you to listen, adapt, and support your body’s changing needs.
Why Movement Is Essential During Perimenopause
Movement has a profound impact on the very systems disrupted by hormonal shifts. Here’s how it supports your body:
1. Strength Training for Hormonal Health
Resistance training becomes non-negotiable during perimenopause. With declining estrogen levels, bone density and muscle mass decrease, increasing the risk of osteoporosis and injury. Strength training helps rebuild and maintain these essential systems.
2. Yoga for Balance and Stress Relief
Hormonal changes can wreak havoc on your nervous system, leading to heightened stress and anxiety. Practices like yin yoga and somatic movement calm the sympathetic nervous system, helping you feel grounded.
3. Hiking in Nature
Hiking combines physical activity with the healing power of nature. It reduces cortisol levels, improves joint health through weight-bearing movement, and serves as a form of moving meditation. Being surrounded by the natural world fosters a sense of calm and connection, helping you reset and recharge.
The Power of Connection
Perimenopause can feel isolating, especially when its symptoms make you question your body and mind. But you’re not alone.
When women come together—whether through conversation, movement, or shared experiences—it creates a space of shared understanding and mutual empowerment. Community becomes:
A place to share stories and wisdom.
A circle of support where you feel understood.
A source of inspiration to help you move forward with clarity.
Embrace Perimenopause with Confidence
Navigating the 150 symptoms of perimenopause isn’t about "fixing" your body—it’s about understanding it. Hormonal fluctuations are a natural part of life, but they don’t have to overwhelm you. Through movement, connection, and time in nature, you can thrive during this transition and beyond.
By listening to your body’s signals, honouring its needs, and approaching this phase with curiosity and self-compassion, you can turn the challenges of perimenopause into opportunities for growth and transformation.
With love,
Shaini
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