Finding Myself Again: Navigating Perimenopause with Awareness and Grace

In recognition of World Menopause Day (18 October)

Lately, I haven't quite felt like myself. My thoughts scatter, my patience wears thin, and my once-sharp focus seems to dissolve mid-sentence. My menstrual cycle has become unpredictable — sometimes 15 days, sometimes 41. My physical symptoms are mild, but my mind feels foggy and restless.

If any of this sounds familiar, you might, like me, be experiencing perimenopause — a transitional phase that many women go through but rarely talk about openly.

🌸 Perimenopause vs. Menopause

Menopause is officially defined as the point when a woman has gone 12 consecutive months without menstruation, typically between ages 40 and 58 (the average being 51).

Perimenopause, on the other hand, is the lead-up to menopause — a period that can last 4 to 8 years. During this time, your body gradually produces less oestrogen, causing hormonal fluctuations that affect not only your cycle, but also your mood, energy, and sense of self. Symptoms can be subtle and easily misattributed to stress, exhaustion, or "just getting older."

Common changes include:

Irregular periods: Shorter or longer cycles, lighter or heavier bleeding.
Mood and cognition changes: Irritability, anxiety, "menopause brain" (forgetfulness, poor focus).
Sleep or energy issues: Waking early, fatigue, mental fog.
Low libido or emotional disconnection: From hormonal dips and stress interplay.

Even if Mirena (IUD) prevents heavy bleeding, it doesn't stop systemic hormonal shifts.

💡 Understanding What's Happening

Perimenopause isn't simply a drop in hormones; it's a holistic life transition. Many women juggle increased responsibilities - raising children, supporting ageing parents, leading at work; all while navigating internal changes.

Recognising and validating what you feel is powerful. You're not being "moody" or "crazy" or "bitchy". You're experiencing a real biological shift, and it deserves care and understanding.

🩺 My Personal Checklist Before I See a Gynaecologist

When I decided to consult a gynaecologist, I wanted to go in informed; not just to be told I "might need hormone therapy."

Here's a checklist I created for myself that you might find useful too:

✍️ What to Track Before Your Appointment

Try to track for at least 2 to 3 weeks before your visit:

Cycle changes: Date, duration, and flow (spotting, light, heavy, skipped).
Mood changes: Irritability, anxiety, low motivation, crying spells.
Cognitive shifts: Brain fog, forgetfulness, difficulty focusing, mental fatigue.
Sleep patterns: Trouble falling asleep or having insufficient quality sleep.
Physical symptoms: Hot flushes, night sweats, bloating, joint pain, headaches.
Emotional triggers: Note when symptoms worsen (stress, caffeine, lack of sleep, certain foods).

🔬 Tests to Request

Ask for these baseline tests (if you haven't done them recently):

FSH, LH, Oestradiol (E2)
Progesterone (depending on cycle stage)
Thyroid panel (TSH, Free T3, Free T4)
Vitamin D and B12
Ferritin (iron storage)
Lipid profile & fasting glucose (for overall metabolic health)

Do bring past blood test results if you have any, to help the doctor compare trends. These tests can help rule out thyroid disorders, anaemia, or nutritional causes of fatigue and irritability, which can mimic perimenopause symptoms.

💬 Questions to Ask Your Gynae

Based on my symptoms and blood work, does this look like perimenopause?
Could my Mirena (IUD) be affecting my symptoms?
What are non-hormonal ways to manage mood, sleep, and brain fog?
If hormone therapy (MHT/HRT) is recommended, which type (oral, patch, gel) would be safest for me, and what are the side effects?
Should I also check bone density or cholesterol as part of midlife screening?

🌿 Suggested Self-Care Plan

Eat protein and omega-3s; reduce sugar, caffeine, and alcohol.
Do resistance training 2–3× weekly and gentle movement (yoga, pilates).
Maintain consistent bedtime; try magnesium glycinate before sleep.
Journal or practise mindfulness to manage triggers and mood shifts.
Seek therapy for emotional balance and self-compassion.

💗 Gentle Reminders

This isn't a decline — it's a recalibration.

Perimenopause invites us to slow down, tune in, and treat our bodies with kindness rather than frustration.

Don't just cope.

Thrive.

📅 Mark the Date: World Menopause Day (18 October)

Let this day be more than awareness. Let it be an invitation to talk, to normalise, and to support each other through this season of change.

🩸 Disclaimer:

This post is written for informational purposes only and is not intended for self-diagnosis. Always consult a qualified healthcare professional for personalised medical advice, diagnosis, or treatment.