Little did I know in my early 40s, when suddenly I was struggling with chronic dry eye issues, intolerance to cold in the form of Raynaud's and Chilblains, strange ringing in my ears, and unwarranted bloating and indigestion, that these were unspoken signs and symptoms of perimenopause.
While hot flashes, night sweats, midsection weight gain, and hair loss are the more famous of the perimenopause and menopause symptoms, there are dozens more that are rarely discussed. Why? Because often women, like me, don't realize that these annoying (at best), life-disrupting (at worst) symptoms are related to their fluctuating hormones. But does that mean we are doomed to just "sucking it up?" Heck NO!
First of all, we have to understand that when our once regular ebbs and flows of estrogen, progesterone and testosterone start to become erratic, this affects almost all body systems. This happens because estrogen binds to receptors throughout our bodies to help regulate multiple physiological processes:
Reproductive System- health of breasts, ovaries, & uterus
Endocrine System- hormone signalling needed for every organ
Nervous System- function of the brain, spinal cord & nerves
Cardiovascular System- heart & blood vessel function
Musculoskeletal System- bones, muscles, joints, tendons & ligaments
Immune System- systemic protection against infection & disease
Gastrointestinal System- digestion, assimilation, & elimination
Detoxification System(s)- liver, kidneys, lungs, skin, & digestion
When estrogen receptors no longer receive the rhythmic signals they once did, all kinds of functions go haywire! Every physiological process our bodies perform relies on correct hormone signalling to function optimally.
It would be like trying to bake a cake, but the heat in the oven only gets to the right temperature sporadically. That cake is going to be a mess!
Now you can see why there might be some seemingly unconnected symptoms that are so quickly brushed off as idiosyncrasies. I had no idea my dry eyes were related to the general dryness we feel as our estrogen wanes. How would I have known that the weird ringing in my ears was because I needed healthy estrogen levels to maintain blood flow to the inner ear?! And although I had dealt with Raynaud's for most of my life, it was greatly exacerbated and led to Chilblains (nasty ulcerations on finger and toes) due to the erratic fluctuations of estrogen that disrupt vasoconstriction/relaxation. Oh, and that bloating and indigestion? You guessed it- declining estrogen and progesterone impact food transit time, digestive capacity, and water retention.
Perimenopause symptoms don’t always follow the rulebook—some are surprising, and many go unrecognized. If any of these sound familiar, you’re not imagining things:
Irregular cycles | Insomnia | Brain fog |
Breast growth | Excessive fatigue | Erratic mood swings |
Anxiety | Vaginal dryness | Breast tenderness |
Migraines | Frozen shoulder | Unexplained joint pain |
Abdominal weight gain | Water retention | Lipid dysregulation |
Hair thinning/loss | Irritability | Night sweats |
Dry skin | Tingling in extremities | Dizziness |
New/worse allergies | Hot flashes | Heart palpitations |
Body odor changes | Burning mouth | Unpredictable ovulation |
Bleeding/sensitive gums | Osteoporosis | Painful intercourse |
Incontinence | Frequent UTIs | Decreased libido |
So, what can we do to feel better when suddenly it feels like the wheels are coming off the bus? First of all, we need to stop sabotaging ourselves. Sometimes, we think we are doing all the right things, but in reality, we are thwarting our own efforts.
Here are 5 lifestyle habits that might be wrecking your hormones, and what you can be doing instead.
😫 Letting Stress Take Over– Ruminating, worrying, and spinning out are not helping. Stress spikes throughout the day increase sex hormone binding globulin (SHBG) which essentially robs your system of critical hormones like estrogen, testosterone and cortisol. Unchecked cortisol also raises blood sugar, insulin, and inflammation, leading to weight gain, weight loss resistance, and even diabetes.
Instead– Plan how you will handle stressful things throughout the day. We can't control all the stressors in our life, but we can control how we handle them. Start incorporating some outdoor time, meditation, journaling, or other habit to help you manage the severe stressors. Also, start looking for when you're making a 2 a 10. Not every mix up needs to be a day wrecker.
🍽️ Not Eating Enough– I know that when you watch the scale climbing, it makes sense to think you're overeating. BUT- too few calories can be just as big an issue as too many when it comes to weight management. Putting your metabolism into starvation mode will not signal to your nervous system that you're safe and it's okay to burn fat for energy. Malnutrition will only be an additional stress on your body; remember what you just learned about stress and blood sugar...
Instead– Ensure you're eating meals (not snacks) regularly. Those meals should be substantial enough to keep you full for at least 4 hours. That means they should have plenty of protein, some fibrous produce, and fat. If you're hungry for snacks, your meals aren't big enough, and this will leave you riding the blood sugar roller coaster.
😴 Sacrificing Sleep– As busy women running households, businesses, and seemingly everything else, staying up too late and waking up a little extra early to handle everything is tempting. However, lack of quality sleep contributes to blood sugar dysregulation, leads to bad food choices, and causes inflammation. Even if some of that sleep is riddled with night sweats, you still need 7-8 hours.
Instead– Prioritize your sleep and sleep schedule. It's impossible to get 7 hours if you're only in bed with lights out for 6. Start winding things down the last 2 hours before bed, ensuring your room is dark, cold, and quiet. Look at the morning schedule and figure out what time you need to be in bed to give yourself the chance of sleep success.
🏃♀️ Over or Under Exercising– Again, when those jeans seem tight, I know the knee jerk reaction is to go jump on the Peloton or go for another run. But stop! Overdoing exercise and not prioritizing recovery days, will tank your cortisol, and might even contribute to weight loss resistance. Remember that starvation mode we just talked about? On the other side of the coin is not doing enough. Lack of exercise deprives you of good circulation for healthy brain function, joint movement, heart health, and much-needed endorphins to keep our mood elevated. Lack of movement will also lead to insulin resistance when we aren't maintaining healthy muscle mass.
Instead– Aim to get 2-4 resistance training workouts per week, and do cardio bouts on alternate days. Ensure at least one full day for recovery with zero intense efforts. This way you'll get a well-rounded routine without compromising your health goals.
🍷 Not Limiting Alcohol– I know, I know. But we lie to ourselves when we say we "need" a glass of wine. While an occasional glass doesn't hurt, regular alcohol consumption impairs your liver, disrupting your detoxification. Overdoing the booze also greatly exacerbates symptoms like hot flashes, night sweats, headaches, and dry eye.
Instead– If you want to imbibe, try to limit it to social events. When you do drink, ensure you have a glass of water between drinks, and match it ounce for ounce: a 6 ounce glass of wine followed by 6 ounces of water. This will sure slow you down, and help prevent the dreaded dehydration headache the next day.
You don’t have to keep struggling with symptoms or feeling dismissed. There are real solutions, and you deserve to feel your best.
If this resonates with you, imagine having a space where you can talk through these changes, get real answers, and learn practical solutions in a supportive community. That’s precisely what we’re doing inside the Vital Shift Collective.
Midlife is a whole new chapter; you don’t have to figure it out alone. Inside the Vital Shift Collective, we’re coming together to share our experiences, ask the real questions, and support each other through all the ups and downs. I’ll lead the conversation, break down what works, and give you practical tips to help you feel your best—without the overwhelm.
Join us—we start soon! Email me dd@dfitlife.com to get your invite!
Yours in health,
Daniella
Disclaimer: The information in this blog is for educational and informational purposes only and is not intended as medical advice. While I strive to share evidence-based insights, this content should not replace professional medical guidance. Always consult with a qualified healthcare provider before making changes to your diet, exercise routine, or healthcare plan, especially when addressing hormone health and midlife transitions.
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