Nouriched: Eat, Move and Rest Your way to Wellness

I worked really hard in my early 30s to reverse my PCOS symptoms. I wish I knew then, what I know now! The immense pain I experienced in my turbulent 20s, has been replaced with the sweetness of better hormones and a repreive from symptoms in my 30s. But then, last year happened.

In what Lemony Snicket’s would call, “A Series of Unfortunate Events”, I spent much of last year in a type of grief that was bad for my hormonal health. I had less motivation to cook, my sleep sometimes evaded me and exercise felt like punishment. The result? My periods were unpredicable, my weight crept up and some of my gut issues made a grand reappearance. TA-DA!! All this is bad ju-ju if you’re entering into perimenopause.

Perimenopause, is second puberty. It is the transitional stage before we hit menopause, lasting anywhere from a few years to over a decade. During this time, your ovaries start to wind down egg production, and hormone levels—particularly estrogen and progesterone—begin to fluctuate. This can lead to changes in your menstrual cycle (hello, irregular periods!) and a host of symptoms like hot flashes, night sweats, mood swings, and changes in sleep patterns.

The troubled “Year 38”, I described earlier, is like having a 12-year old girl experience tragic loss, right before entering into puberty. Without some serious interventions, the trauma coupled with the hormonal shifts of puberty can set the tone for disease in adulthood. Perimenopause is like puberty’s rebellious older cousin. It is the critical pivot point where, once again, our hormones change and our entire body restructures in preparation for the last phase of our life.

Serious Interventions

I know I need to make some changes. I don’t want to be in my 50’s, fighting to reverse chronic diseases like diabetes, or hypertension, saying “I wish I did this in my 40’s”. No, I’ve learned enough through Nouriched, and coaching women in their 40’s and 50’s. You see, during perimenopause, many women start to notice shifts in their metabolism, bone density, heart health, and even mental clarity. It’s also a time when symptoms of hormonal imbalance—like heavier periods, classic PCOS symptoms, or worsened PMS—can become more pronounced.

Perimenopause is your body’s way of saying, “Hey, let’s reassess how we’re doing.” It’s a chance to make serious interventions that can set you up for a healthier, stronger version of yourself as you head into menopause and beyond. In other words, it’s not a time to ignore what’s happening—it’s a time to lean in and listen.

Here are a few interventions to set yourself up for success:

1. Nourish Your Body: Focus on nutrient-dense foods that support hormone health, like leafy greens, lean proteins, healthy fats, and fiber-rich vegetables. Calcium and vitamin D are especially important for maintaining bone health. Address gut health issues like IBS, chronic bloating etc, to make sure you’re absorbing all this nutrient dense food.
2. Move Regularly: Incorporate both strength training and cardio into your routine to support muscle mass, bone density, and cardiovascular health. Even gentle activities like stretching or walking can make a big difference.
3. Prioritize Rest: Quality sleep becomes even more crucial as your hormones shift. Establish a calming bedtime routine, and don’t be afraid to seek help if insomnia becomes a recurring issue.
4. Manage Stress: Chronic stress can exacerbate hormonal imbalances. Practices like mindfulness, meditation, or even just deep breathing can help you stay grounded. A therapist is a good investment and a loving community heals.
5. Talk to Your Doctor: Regular check-ups and open conversations about your symptoms can help you explore options like supplements, lifestyle changes, or even hormone replacement therapy (HRT) if needed.

These are all the steps I’ll be taking this year, for what I hope will be a joyful transition into perimenopause. I’ll write about the journey (and maybe I’ll create a mini series out of it). Welcome to my march towards perimenopause. Wish me luck!!