Savoring Simple Daily Pleasures
While I admit, there is on the surface little to savor about Perimenopause, if we choose to arm ourselves with knowledge, keep ourselves informed, and talk openly to other women - of all stages of life but most especially those in the same life chapter as we are currently, there is plenty of positivity and comradeship to be found beyond the face value of a daunting topic.
I am incredibly fortunate to have several amazing women in my life whom I am delighted to call close friends. As we are all mostly within a similar age range, we are supportive and understanding, sometimes without words needing to be spoken, and we know we get it. We have each other's backs. We also sound each other out regularly about different studies, new research, and our own personal struggles, as well as wins.
I find that when one's mind is occupied with a particular topic, it seems to pop up everywhere and make its presence felt in the universe with constant nudging. These are the times we should not ignore but embrace and soak up the knowledge and experiences to better ourselves, help friends and family, and potentially enable us to guide others in the future.
Over recent weeks, several podcasts and book publications have come into my sphere, most of which have been incredibly informative and insightful. So below I will link those resources for you and sum up at a surface level some of the key points and facts that have resonated with me too. We are all so very different, and our minds and bodies all cope in different ways- so this is a general overview and my opinion only. Something I find helpful may be of no value to you, and vice versa. But if we can be open and stay abreast of new findings and specialist advice, then boil it down to a basic level with our friends and supportive people, together, we can be more prepared.
"An investment in Knowledge pays the best interest". Benjamin Franklin
The podcasts below are SO incredibly informative and relatable. Not too much jargon or medical terminology and are genuinely put together to help women better understand the stages around perimenopause and how to strategize and cope, and importantly, UNDERSTAND why this is happening to their bodies.
Oprah, Mel Robins, and Steven Bartlett (Aka Diary of a CEO) are easy to listen to, and expertly ask the right questions about the hard topics.
https://podcasts.apple.com/nz/
https://podcasts.apple.com/nz/
Published resources well worth a trip to your local book shop or library, or listening to on Audible while taking a walk are:
Next Level Dr Stacy Sims
Without getting into the specifics, as you can and should do your own research on the topic, below are the main takeaways for me that I have found surprising and enlightening.
* Having fairly strictly followed an intermittent fasting- or to be more precise, time restricted eating- regimen over the last 5+ years, I was surprised and intrigued to learn that for my stage of life, IF (intermittent fasting) is not the best strategy for me. Now, to give it its dues- it did serve me well initially, and definitely helped reset and recondition my gut microbiome and assist in a weightloss and wellbeing journey. The advice now, is to fuel our bodies before a workout and within 30 minutes of waking. This is a huge change for me- especially as I have routinely observed fasted workouts....and my days start very early! I'm not hungry at 5am!
But Dr Stacy Sims suggests a protein coffee, which is more doable at that hour. Prepare it the night before. I use a big ball jam jar- espresso shot, some milk of your choice, and a scoop of protein powder. Only add the protein to cool liquid, or it clumps. Leave in the fridge ready for the morning- I top up with a little filtered water and a handful of ice cubes- it's a decadent iced coffee essentially, but one that will help prepare and fuel your body to get the best out of your workout and all the effort you put in. It also helps to cap the rising cortisol we all have first thing in the morning, where my usual big glass of water followed by a strong black coffee was not doing me any favors.
* Creatine- I have been adding creatine supplements to my smoothies for a couple of years, but the science behind this for perimenopausal women is fascinating. And to get sufficient from our diets would involve a kilo of beef or several chicken breasts to get anywhere near the tiny scoop I use daily.
* SIT training. Or Sprint Interval Training. My darling husband has been trying to convince me of the benefits of this for years, but now I've come across the science to back it up for women, especially in my stage of life. So just recently, I have changed my running regimen to incorporate a slower run initially, then sprint training- running as fast as my legs will go for 30 seconds, then rest and recovery for 90 seconds, and doing this 5 times. It's so much more than just getting your heart rate up and has major health benefits.
* Sleep. We all know it. But I do try to prioritise- I try for 8 hours a night. Mostly, I don't quite get there, but I have a good nighttime routine and at least shoot for 8.
* L-Theanine - taken at night to help muscle recovery and relaxation.
* Vitamin D- assists with bone health and mood regulation (!)
And two things I am working on continually-
* Learn that NO is a complete sentence- if you are over loaded, overwhelmed, or over tired. Say no. Prioritise that quiet evening and early night over a feeling of guilt about an (Over) commitment.
*Communicate. All the amusing Memes in the world will not substitute for you taking the brave step to talk to your family, spouse, or nearest and dearest and let them in tell them what's going on, what you are going through, and how you feel. It's super hard, but you'll feel so much better, and so will they if they can get an understanding of the changes you are going through. Reach out. And if you feel it's right for you, talk to your doctor or healthcare professional. My GP is amazing and I'm so grateful. There's no shame in it. I am now on HRT in conjunction with one or two other medications, and I'm SOOOOOO much happier and better off for it. It's absolutely not right for everyone, but have the conversation.
* And lastly, a la Mel Robins (Love her) LET THEM. And if you haven't read the book. Do. The Let Them Theory - Mel Robbins
I hope you found some helpful points in this week's Blog, and enjoy the resources linked. Let us know your stories on this journey. We are all here for each other.
0 $type={blogger}