My name is Juliana Garcia, a seasoned nutrition, fitness coach, and pro bodybuilder. I have not only guided countless individuals on their wellness journeys but also embarked on my own transformative path through perimenopause. Today, I’d like to share my wisdom and insights, shedding light on what perimenopause is and how you can identify its symptoms when our hormones start to decline after the age of 35.

The Uncharted Territory of Perimenopause

As women, we go through numerous milestones in our lives, each marked by unique changes and challenges. One such journey that often remains shrouded in mystery is perimenopause, the transition period that occurs before menopause. This phase typically begins in our late 30s or early 40s, but its effects can be felt even earlier.

Perimenopause, sometimes dubbed "menopause's prelude," is characterized by a gradual decline in hormone production, primarily estrogen and progesterone. This hormonal shift brings about a range of physical and emotional changes that can be confusing and challenging to navigate. But fear not! I am here to help you identify the symptoms and discover ways to optimize your well-being during this transformational time.

Identifying the Symptoms

Right at the start of my 47th birthday, I embarked on an unexpected adventure into the world of perimenopause. It was as if my body decided to throw me a curveball just when everything seemed to be sailing smoothly. Irregular periods had already made their debut a few months prior, and my once peaceful slumber was now disrupted by 3 AM rendezvous with a racing mind. But it was the arrival of fatigue, brain fog, anxiety, and depression that truly caught my attention. These unwelcome companions weighed me down, leaving me bewildered in a life that, on the surface, remained unchanged. My relationship thrived, work kept pouring in, and I was a regular at the gym – until that one fateful morning when my motivation vanished into thin air. Little did I know, there are over 100 symptoms signaling the onset of hormonal changes, and after 35, they can sneak up on us like a mischievous adventure. Let's dive into some of the most common ones women often encounter on this rollercoaster ride of hormones.

1. Irregular Menstrual Cycles:
One of the telltale signs of perimenopause is irregular periods. Your menstrual cycle may

become shorter or longer, and you might experience unpredictable bleeding. Don't be alarmed; this is entirely normal during this phase.

2. Hot Flashes and Night Sweats:
Sudden surges of heat and perspiration, commonly known as hot flashes and night sweats,

are prevalent symptoms. These can disrupt your daily life and your sleep, but strategies like wearing breathable clothing and keeping your bedroom cool can provide relief.

3. Mood Swings and Emotional Changes:
Hormonal fluctuations can lead to mood swings, anxiety, and depression. Prioritizing self-

care practices such as meditation, yoga, and counseling can be immensely helpful in managing these emotional changes.

4. Changes in Libido:

A decrease in estrogen levels may affect your sexual desire and lead to vaginal dryness. Open communication with your partner and exploring intimacy in new ways can help maintain a fulfilling sex life.

5. Weight Gain and Metabolic Changes:
Many women experience changes in their metabolism and a tendency to gain weight during

perimenopause. It's emphasized the importance of staying active and maintaining a balanced diet to combat these effects.

6. Sleep Disturbances:
Sleep patterns can be disrupted due to night sweats or an increase in anxiety. Developing a

relaxing bedtime routine and limiting caffeine and electronic device use before bed can promote better sleep.

7. Bone Health:
With declining estrogen levels, bone density may decrease, increasing the risk of

osteoporosis. It's advised incorporating weight-bearing exercises and consuming calcium- rich foods to support bone health.

Optimizing Well-Being

My own journey through perimenopause has inspired me to find solutions that optimize well- being during this phase:

1. Nutrition:
A balanced diet rich in whole foods, lean proteins, and plenty of fruits and vegetables is

crucial. Incorporate foods high in calcium, vitamin D, and omega-3 fatty acids for bone and heart health.

2. Exercise:
Regular physical activity, including strength training, cardio, and flexibility exercises, can help manage weight, improve mood, and maintain overall health.

3. Stress Management:
Prioritize stress reduction techniques such as mindfulness, meditation, and deep breathing

exercises to help ease emotional challenges.

4. Seek Support:
Don't hesitate to reach out to healthcare professionals, such as gynecologists or therapists,

for guidance and support tailored to your unique needs.

Perimenopause is a natural phase in every woman's life, and grasping its symptoms and the secrets to enhancing your well-being is absolutely vital. As a committed nutrition and fitness coach who embarked on my very own adventure through perimenopause, I've made it my mission to spread the empowering message of resilience.

By recognizing these symptoms, making self-care a priority, and following my guidance on nutrition and exercise, you can confidently chart your course through perimenopause, emerging on the other side even stronger and healthier. Embrace this transformative period as an opportunity for self-discovery and personal growth, and always remember that you have a supportive community alongside you on this journey. In this blog, I'll be sharing invaluable resources and tools to serve as your compass through this transition, helping you navigate with grace and strength.

Juliana Garcia

Instagram: @juliana.nutrition.coach TikTok: @juliana.nutrition.coach