Life Journey of the female body: Perimenopause to Menopause.
By Hyon Joo Hong, Non-physician Osteopathic Manual Therapist
If you identify as female, are in your early to mid-30s, and have started noticing physical, psychological, and even emotional changes in yourself, such as increased anxiety, stress, pain, stiffness, weight gain, or brain fog, it might not just be that you are ‘getting old’; these changes could be signs of transitioning through perimenopause.
For some women, these changes may be more apparent than for others, which can feel unsettling. However, with education, care, and recognition, this period has the potential to become one of growth and empowerment rather than confusion or distress.
What is Perimenopause?
“Peri” means “around” or “about,” so perimenopause refers to the years leading up to menopause. This phase can begin as early as your early to mid-30s and may last anywhere from 4 to 12 years.
On average, menopause occurs at age 51, though women can experience it anywhere between ages 40 and 58. This means it’s possible to be in the perimenopausal stage as early as your 30s. The sooner you make lifestyle changes to optimize your perimenopause journey, the smoother your transition is likely to be.
Symptoms of Perimenopause
Women often report various health challenges, including general aches and pains, mood swings, gut issues like bloating or diarrhea, sleep disturbances, and brain fog. These challenges can become more pronounced during perimenopause.
These symptoms are so widespread that they’re often perceived as “normal.” However, just because something is common doesn’t mean it’s normal.
What’s Happening in The Body During Perimenopause?
During perimenopause, estrogen levels can become erratic - sometimes soaring and at other times plummeting - leading to many of the symptoms women experience.
One common symptom we observe in our clinic is stiffness and joint pain, which may occur because estrogen receptors are present in the joints.
Another frequent issue for perimenopausal women is an increased susceptibility to muscle injuries, along with prolonged muscle recovery and repair time. Estrogen is known to have anti-inflammatory effects, so lower estrogen levels may contribute to this phenomenon.
While I’ve primarily focused on the effects of fluctuating estrogen levels, it’s important to note that both progesterone and testosterone also play vital roles in the body’s functioning and can influence symptoms during this transition.
Listening to Your Body During Perimenopause
Dr. Aviva Romm once said, “Listening to our bodies is not considered to be the way to be successful. We override our bodies all the time with caffeine or stimulants while living in a male-dominated, post-industrial work schedule. We don’t take into consideration our natural rhythm.”
Conversely, if we take the time to learn how to listen to our body’s unique makeup and needs, the perimenopausal transition can become an empowering experience - an opportunity to take ownership of your body. It’s never too late to learn how your body communicates with you.
The Importance of Balancing Blood Sugar Levels During Perimenopause
While we emphasize individualized approaches to perimenopause and menopause, one simple yet impactful step that may benefit many women during the perimenopausal transition is balancing blood sugar levels.
Balancing blood sugar isn’t just for those with diabetes - it’s essential for every woman. Stable blood sugar levels can support hormone balance, reduce inflammation, stabilize mood, and unlock vibrant well-being.
While cutting back on sweets is a great start, there are additional ways to manage blood sugar spikes:
Incorporate plenty of quality protein, healthy fats, and fiber into your diet.
Prioritize the first meal of the day - opt for savory over sweet.
Move your body after eating.
Add healthy fats to your carbs to slow absorption.
Always check labels for hidden sugars!
These small, intentional changes can have a big impact on your overall health during this phase.
Marvelous Menopause!
Menopause marks the beginning of a new phase, offering our bodies the chance to rest from reproduction and redirect that energy toward other purposes. While menopause is often framed as a challenging medical condition requiring treatment, it's important to recognize that menopause is neither a medical term nor an estrogen deficiency.
Often referred to as a "second puberty," menopause naturally brings hormonal fluctuations. Just as we allow teenagers the time and space to develop healthy identities while navigating their hormonal shifts, we need to extend the same patience and understanding to women transitioning through menopause as they rebirth their identities.
Dr. Christiane Northrup, in her book The Wisdom of Menopause, describes this time as the lifting of the "hormonal veil," revealing unprocessed emotions and unresolved past issues - such as anger, frustration, anxiety, sadness, and limiting beliefs.
This perspective redefines menopause as an opportunity: a chance to release what no longer serves you, take ownership of your body and life, and step into empowerment.
Personally, I envision navigating my own perimenopause and menopause with grace. I hope to have the support and resources I need to feel refreshed and motivated, living a life full of joy, presence, and love as I age.
Support Along Your Journey
Navigating the journey of perimenopause and menopause can be challenging, but you don’t have to do it alone. Seeking support from health practitioners can be an invaluable step toward embracing this natural phase of life with strength.
At Nourish Osteo & Wellness, our osteopathic manual therapists understand the intricate interactions between your body’s systems and can offer personalized care to alleviate many of the symptoms associated with perimenopause and menopause. Through gentle, hands-on techniques, osteopaths can help improve your body’s alignment and function, enhance blood and lymphatic flow, and reduce pain, stiffness, and discomfort.
Osteopaths can also provide guidance on lifestyle modifications, such as exercise and nutrition, to help manage stress, anxiety, and other physical and emotional changes. We collaborate with other healthcare professionals - including naturopathic and integrative doctors, acupuncturists, movement and exercise specialists, and nutritionists - to provide comprehensive care tailored to your unique needs.
By offering a holistic approach, osteopathic treatment can enhance your overall well-being and empower you to navigate this phase of life with confidence and resilience.