Have you ever walked into a room and completely forgotten why you went in there? Or when you head out on the trails, you notice you’ve lost the spring in your step … it feels like you’re pulling an elephant up the trails? Maybe you’re exhausted even after a full night’s sleep or even worse, not sleeping at all.
If you’re experiencing brain fog, low energy, slow recovery or like you’re on an emotional rollercoaster, you’re not imagining things. Perimenopause can feel like a whirlwind of unexpected changes.
But the good news: you’re not broken, and you’re definitely not alone!
The Hormone Rollercoaster
Perimenopause is like your body’s version of “redecorating” your hormonal system. Estrogen and progesterone levels rise and fall unpredictably, like the waves of the ocean.
Here’s what’s going on:
- Estrogen is your brain’s BFF. It boosts serotonin and dopamine, the “feel-good” chemicals. When estrogen dips, you might feel moody, anxious, or forgetful.
- Progesterone is your calming hormone. As it drops, restful sleep gets harder to come by, and anxiety or irritability can creep in. To top it off, poor sleep = poor recovery.
- Testosterone is your drive-and-energy hormone. Its slow decline can leave you feeling unmotivated, drained and like you’ve lost the “get up and go” that you used to have.
This is why so many of us feel unsettled and out of control in perimenopause!
Brain Fog: The Mental Haze Is Real
The “What was I saying again?” moment isn’t all in your head — it’s in your hormones. Estrogen helps neurons communicate smoothly, so when levels swing, your memory and focus can feel scrambled. Add in a few nights of poor sleep, and suddenly you’re misplacing your keys and your thoughts.
Fatigue: More Than Just Being Tired
This isn’t your typical tiredness. Night sweats, early-morning wake-ups, and racing thoughts all sabotage deep sleep. Plus, fluctuating hormone levels affect how your body manages energy. Even a rest day after a workout might not recharge you and help you to feel recovered.
Anxiety and Depression: The Emotional Weight
Perimenopause often coincides with some of life’s busiest, most demanding years like parenting teens, a full training schedule, caring for aging parents, and advancing careers. Add hormone changes in serotonin and GABA, and emotional struggles can feel amplified.
How to Feel Like Yourself Again
The good news? You don’t have to just “tough it out.” Small, intentional changes can make a big impact:
- Prioritize sleep: a cooler room, calming bedtime routine, and limiting screens and stimulation an hour or so before bed make a big difference.
- Eat to stabilize blood sugar: protein, healthy fats, and fewer refined carbs help keep mood swings in check.
- Move your body: time on the trails and strength training and aren’t just for physical health they are great for mental health too! Make sure to include rest and recovery days into your training plan so you get the full benefits of the hard work you put in.
- Get support: therapy, mindfulness, or connecting with other women in this stage of life can help you feel more heard and less crazy!
- Talk to your doctor: Hormone therapy and other natural treatments can be life-changing if symptoms interfere with daily life.
Perimenopause is a natural transition in our lives, much like puberty! Understanding what’s happening in your body is empowering. With the right tools and support, you can navigate this transition with clarity, strength, and even a little grace.
