Perimenopause is a transitional phase in a woman’s life, and it is undoubtedly an overwhelming period. The hormonal fluctuations often cause mood swings, weight gain, fatigue, hot flashes, and sleep disturbances [1]. These changes are natural and can start showing as early as your mid-thirties to mid-fifties [2]. Here, consulting a first-rate health coach for women can prove miraculous to steer through the phase effectively.
Meet Cody – Certified Health Coach for Women
Cody is a certified health coach who offers customized programs for women. Her story begins when she first gave birth and regained control of her health and mindset. Whether you seek expert guidance on perimenopause, a flexible schedule, tips to reduce stress, or reclaiming your health, Health by Cody can help you thrive mentally, physically, and emotionally!
Perimenopause & Common Symptoms
Perimenopause commonly begins eight or ten years before menopause (in mid-forties), but it can happen early as well [1]. And since it is different from Premenopasue, it is critical to understand the difference between the two.
Premenopause is the period from your first menstrual cycle to until the start of perimenopause.Perimenopausee is the transition phase before the actual time when your ovaries decide to bail (menopause). [3]
Common symptoms of perimenopause include:
- Irregular periods
- Hot flashes and night sweats
- Sleep disturbances
- Mood swings and irritability
- Weight gain, especially around the abdomen
- Decreased libido
- Fatigue and low energy levels
- Urinary urgency
The Transformative Role of a Health Coach
A health coach for women plays a foundational role in managing perimenopause symptoms. While medical professionals address the physiological changes, a health coach offers a more inclusive solution. They help women align their lifestyle, diet, and mindset with their body’s needs during perimenopause [4]. Here’s what they do exactly:
1. Personalized Wellness Plans
Every woman’s experience with perimenopause is different. A health coach is like a complete support system who understands that you are the expert of your body and they align their recommendations to your consents and opinions.
During menopausal changes, they suggest lifestyle changes along with science-based solutions that can help cope with the physical and emotional struggles of the condition [5]. Similarly, they can make nutritional recommendations. For instance, they may suggest calcium, sufficient fiber, omega-3 fatty acids, and vitamin D to ease certain symptoms [6,7].
2. Empowering Education and Awareness
Awareness is one of the key benefits of consulting a health coach. Many women approach perimenopause without fully understanding the changes happening in their bodies. A health coach provides clear and accessible information, which ensures that you can make informed decisions about how you want to handle the situation.
For example, a health coach can explain how hormonal changes influence energy levels, what factors can lead to weight gain or loss, and how to cope with them. Similarly, they can clear up uncertainties about cognitive changes and which factors are leading to hair loss. [8]
3. Emotional and Mental Support
The emotional toll of perimenopause can often be as challenging as the physical symptoms. You’ll frequently experience mood swings, irritability, and feelings of anxiety or depression. And without someone to help during this time, things can be challenging.
A good health coach for women serves as a trusted partner, offering not just practical advice but also emotional support. They may suggest things like journaling and positive affirmations to help with emotional fluctuations.
4. Helps Cope With Decreasing Motivation
During this phase, women experience a significant decrease in motivation. Due to their reduced energy levels, they no longer find pleasure in activities they previously enjoyed. Moreover, changes in weight, hair, and skin can greatly impact their confidence.
These difficulties are very prominent in working women. A study hints that in the UK, where female workers contribute to almost half of the workforce, one in ten women have quit their jobs due to menopause [9]. A health coach’s goal is to help women establish long-term habits that support health, wellness, and confidence in perimenopause and beyond.
Specific Techniques Health Coaches Suggest for Perimenopause Management
A health coach for women employs several evidence-based techniques to help manage perimenopause symptoms. These strategies are tailored to your unique situation but often include the following:
1. Nutritional Diet
Diet has a critical role in managing your hormone levels. And one major diet category that has helped in managing primenopause symptoms is the Mediterranean Diet. It includes phytoestrogens and foods with estrogen. Two servings of soy and flax have proved helpful for some people [10].
Moreover, it is essential to avoid alcohol and caffeine as they can heighten the perimenopause symptoms like hot flashes. [1,10]
2. Using Mindful Practices
The perimenopause phase is accompanied by several other emotionally draining situations like challenges at home, children leaving for college, aging parents, etc. Therefore, it is vital to integrate certain practices that can help you manage all the abstract struggles.
By paying attention to your thoughts and feelings and using techniques like meditation, deep breathing exercises, etc., you can mitigate mood swings and anxiety. You can also visit your health coach for women for emotional support.
3. Exercise Plans Tailored for Hormonal Health
Exercise is often underrated for women dealing with perimenopause. However, contrary to common beliefs, it is one of the most essential things that can ease the transition’s struggles. Hormonal fluctuations associated with perimenopause and aging lead to reduced bone density and muscle mass, and strength training can help fight that.
Moreover, it also promotes a good mood and mental resilience which is paramount in this transformative phase. You can consult your fitness coach about the intensity of the workout, but weightlifting two times a week has shown considerable positive changes in most cases [10].
4. Good Sleep
Sleep is another thing that gets compromised during perimenopause. Hence, to promote good sleep, a health coach for women suggests avoiding heavy meals before bed and minimizing exposure to light or screens before bed.
Developing a proper sleep routine also helps. Moreover, it is better to keep the electronics out of your bedroom, refrain from napping in later parts of the day, and eat sleep-promoting foods like turkey, bananas, oats, milk, and yogurt. [11]
How Health By Cody Helps?
Dealing with perimenopause is challenging for most women. But with the support of a dedicated health coach, things become manageable. These professionals provide personalized strategies for diet, exercise, and emotional well-being, helping women over 40 maintain balance and improve their quality of life during this transition.
Cody is another reputable health coach for women. She offers personalized health coaching for women navigating perimenopause and provides global support through her virtual platform. Moreover, she addresses nutrition, exercise, and mental well-being, helping women manage their symptoms effectively.
FAQs
- How do you know if you have entered the perimenopause?
You’ll know you’re in perimenopause when you start noticing changes like irregular periods, hot flashes, mood swings, or trouble sleeping. Other signs can include lower energy, night sweats, or a shift in libido. It’s a natural phase, but if you’re unsure, your doctor can help confirm it. [12]
- Why is it important to consult a health coach for women to deal with bodily changes during perimenopause?
Consulting a health coach during perimenopause is important because they offer personalized guidance to deal with symptoms like sleep issues, mood swings, and weight gain. They also provide support, tips, and lifestyle adjustments to help you feel positive.
- Does exercise really help in coping with perimenopause?
Moving your body is beneficial in perimenopause as it promotes good mood and sleep. Health coaches recommend starting with daily low-impact activities like walking and then progressing to strength training [8].
- Which things should one not do during perimenopause?
To effectively deal with the struggles of the transitional phase, incorporate enough nutrients, avoid a sedentary lifestyle, and say no to trash eating and high-sugar drinks. [13]
References
[1]https://my.clevelandclinic.org/health/diseases/21608-perimenopause
[2]https://www.mayoclinic.org/diseases-conditions/perimenopause/symptoms-causes/syc-20354666
[3]https://www.webmd.com/menopause/guide-perimenopause
[8]https://hormoneuniversity.com/expert-interviews/understanding-perimenopause-and-menopause/
[10]https://drjennarayachoti.com/blog/naturopathic-approach-to-perimenopause
[11]https://www.barebiology.com/blogs/news/perimenopause-and-sleep
