Bloody PeriMenopause
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Bloody PeriMenopause: A Guide to Energy, Nutrition, and Emotional Well-being
Perimenopause, the transition period before menopause, is often marked by significant hormonal changes that can lead to symptoms like heavy menstrual bleeding, fatigue, and emotional fluctuations. Many women find themselves dealing with unusually heavy periods,
Are you on day 12 or 15 of HEAVY BLEEDING! I am, and feeling horrible in it! I did some research and this is what I found out.
This article aims to provide me with practical guidance for managing energy, nutrition, and emotional well-being during this challenging time. It did, but journaling alongside reading it actually really helped to.
Understanding the Causes of Heavy Bleeding in Perimenopause
During perimenopause, estrogen levels can fluctuate wildly, leading to irregular ovulation and increased production of the uterine lining. When the body doesn't shed the lining efficiently, it can result in prolonged and heavy bleeding.
This condition, known as menorrhagia, is common during the perimenopausal years. While not typically dangerous, heavy bleeding can lead to anemia, fatigue, and a reduced quality of life if not managed properly.
Managing Energy Levels
One of the most common complaints from women experiencing heavy bleeding is extreme fatigue. Losing significant amounts of blood can lead to iron deficiency anemia, which exacerbates tiredness and may make daily tasks feel overwhelming. Here are some strategies to manage energy:
1. Monitor Iron Levels and Supplement as Needed
Heavy periods can significantly deplete your iron stores. Symptoms of low iron include fatigue, dizziness, shortness of breath, and paleness. It’s important to monitor your iron levels through blood tests, especially if you experience heavy bleeding regularly.
Consider adding iron-rich foods to your diet, such as:
Lean meats (beef, lamb, turkey)
Leafy greens (spinach, kale)
Legumes (lentils, chickpeas)
Fortified cereals
Iron supplements may be necessary, but it's crucial to consult with a healthcare provider before starting any supplementation, as too much iron can be harmful.
Yesterday, I was like Bella Swan when she was changed to a vampire… The need for Blood was driving me to the raw meat Section. I bought dark Tuna and Steak as well as spinach and kale. I will be eating through it today!
News Flash - I don’t eat much meat.
I can’t highlight enough how important it is to feed your body during this time. WITH THE RIGHT FOODS.
2. Prioritize Rest and Recovery
During and after heavy bleeding, your body needs time to recover. Avoid pushing through extreme fatigue—this can lead to burnout and worsen your symptoms. Instead, incorporate periods of rest and relaxation into your daily routine. If you can, take short naps during the day and focus on gentle activities such as yoga or meditation to maintain mental clarity without overexerting yourself.
My mouth tastes like metal and my head feels like fog. I am dizzy and fatigued like I cannot even express. I will have to take a siesta today!
3. Stay Hydrated
Heavy bleeding can lead to dehydration, which in turn can amplify feelings of fatigue. Make sure to drink plenty of water, herbal teas, or electrolyte-rich drinks. Staying hydrated also helps to keep energy levels stable and supports better circulation.
I can’t seem to get enough water, no matter how much I drink. I have a jug at my desk and I seem to be going to the kitchen for a refill every hour.
I even drank some Aquarius … half a bottle. I think my body needs sugars as well.
News Flash. I never drink sugar or carbonated drinks!!
Nutrition: What to Eat to Replenish Your Body
Good nutrition is essential to help your body recover from heavy bleeding and to maintain overall well-being during perimenopause.
1. Boost Iron and B12
As mentioned, iron is critical when dealing with heavy bleeding. Additionally, vitamin B12 is essential for red blood cell production, and deficiencies can lead to further fatigue. Include foods rich in B12 such as:
Fish (salmon, tuna)
Eggs
Dairy products
Fortified plant-based milk
2. Consume Anti-Inflammatory Foods
Inflammation can worsen the severity of menstrual symptoms. Including anti-inflammatory foods in your diet can help balance hormones and reduce overall discomfort. Some excellent options include:
Fatty fish (rich in omega-3s)
Berries (rich in antioxidants)
Olive oil
Nuts and seeds (almonds, chia seeds, flaxseeds)
3. Focus on Calcium and Magnesium
Both calcium and magnesium are essential for muscle function, and they play a role in alleviating cramps and mood swings. Magnesium, in particular, helps with energy production and may reduce PMS-like symptoms. Foods rich in calcium and magnesium include:
Dairy products (milk, cheese, yogurt)
Leafy greens
Almonds
Bananas
Magnesium supplements can also be helpful, especially when taken before bed to promote restful sleep.
4. Protein for Energy and Repair
Protein supports the body's repair processes and helps stabilize energy levels. Women should aim to incorporate lean protein into each meal. Good sources of protein include:
Chicken or turkey breast
Beans and lentils
Tofu or tempeh
Eggs
I am off to make sure to go and buy all these today!
Coping with Emotional Moods
Perimenopause is notorious for its emotional roller coasters. Hormonal imbalances can cause mood swings, irritability, anxiety, and even depression. These shifts can be particularly hard to deal with when combined with the physical toll of heavy bleeding.
1. Practice Mindfulness and Stress Management
Managing stress is crucial for emotional stability. Mindfulness practices such as meditation, deep breathing exercises, and yoga can help calm the mind and body. These practices have been shown to reduce anxiety and improve mood, especially during times of hormonal fluctuation.
Consider starting each day with 10–15 minutes of meditation or mindful breathing. This can help center your emotions and provide a calm foundation for the day.
I am practicing what I preach in my programme, around positive inner talk and affirmations. Telling myself I have the capacity and strength to get through this.
I tell you now… it is not easy! Mind over Matter doesn’t even do it justice. But I am practicing mirror talk - even though looking at myself in the mirror today is not pleasant! I look grey…
2. Engage in Gentle Exercise
Exercise is a proven mood booster, but during heavy bleeding, it’s important to adjust the intensity. Opt for gentle forms of exercise like walking, stretching, or swimming. Light movement stimulates endorphin production, which naturally improves mood and alleviates stress.
When I woke this morning I practiced a bit of Yoga in my room. I will do some more later. It was hard to be upside down … HEADRUSH. So other postures replaced the downward dog.
3. Stay Connected with Supportive People
Social support plays a big role in emotional well-being. Reach out to friends, family, or join a support group for women going through perimenopause. Knowing that others are experiencing similar challenges can be comforting and provide valuable insights.
Had a light breakfast with a dear friend this morning. Talking with other strong women really gives me back my power … in so many ways.
Last night I had a light dinner with another amazing friend who not only supported me through supportive affirmations but also through informative suggestions and recommendations that she has found useful in her life.
Get those amazing Women in your life by your side if you are going through this…
4. Consider Herbal Support
Certain herbs have been traditionally used to help balance mood and alleviate menstrual symptoms. Some to consider are:
Chasteberry: Known to balance hormones and ease PMS-like symptoms.
St. John’s Wort: Often used to treat mild depression and anxiety.
Black Cohosh: Traditionally used for menopausal symptoms, including mood swings.
Always consult with a healthcare provider before adding any herbal supplements to your routine.
I might research these more…
News Flash: I am not a pill person!! But if its herbal, I would consider it~!
Other Helpful Strategies
1. Track Your Symptoms
Keeping a journal of your symptoms can help you identify patterns and better understand your body. Track your bleeding, energy levels, emotional state, and other symptoms. This information can also be valuable for healthcare professionals when developing a treatment plan.
Maybe this is the start of mine…
Wanna join me on the journey?
2. Speak to a Doctor About Medical Management
If heavy bleeding is significantly affecting your quality of life, there are medical options available. Hormonal treatments, such as low-dose birth control pills or an IUD, may help regulate your periods. In more severe cases, procedures like endometrial ablation can reduce heavy bleeding.
I have booked a visit to the gynecologist
Conclusion
Managing heavy bleeding during perimenopause requires a combination of self-care strategies, proper nutrition, emotional support, and, in some cases, medical intervention. By focusing on iron-rich foods, staying hydrated, practicing mindfulness, and seeking social support, you can alleviate many of the symptoms associated with perimenopause.
Remember, every woman’s experience is unique, so it’s important to find a routine that works best for you. Don’t hesitate to consult with a healthcare provider if your symptoms feel overwhelming or if you’re struggling to manage them effectively.
References:
Greendale, G. A., et al. (1999). "The Menopause Transition: A Unique Window of Opportunity for Reducing Cardiac Risk." Journal of Women's Health & Gender-Based Medicine, 8(5), 675-688.
Casper, R. F., et al. (2012). "Menstrual Cycle Patterns and Perimenopausal Transition." Endocrinology & Metabolism Clinics of North America, 41(3), 547-560.
MedlinePlus. (2023). "Iron Deficiency Anemia." https://medlineplus.gov/ency/article/000584.htm
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