What I Wish I Knew About Chronic Stress and Early Perimenopause

What I Wish I Knew About Chronic Stress and Early Perimenopause

Introduction: My Journey Through Early Perimenopause

If I could go back and tell my younger self something, it would be this: Pay attention to your body, especially when it’s under stress.

I was in my early 30s when I first started noticing changes that didn’t make sense. My menstrual cycle became unpredictable. My hair—once full and manageable—started to change texture, becoming dry and brittle. I even noticed more facial hair where it had never been before. Depression crept in, and soon after, chronic pain followed. I felt like my body was betraying me.

It wasn’t until 10 years later, when I learned about early perimenopause, that everything clicked. I wish someone had told me that chronic stress could push your body into this phase earlier than expected. Here’s what I’ve learned, how I’ve coped, and what I wish I had known from the start.

How Stress Brought on My Early Perimenopause

I’ve always prided myself on being able to “push through” difficult times. But constant stress—the kind that never gives you a break—isn’t something you can outwork. Our bodies are designed to respond to short-term stress, but when stress becomes chronic, everything changes.

For me, stress disrupted my hormones. My body’s hypothalamic-pituitary-ovarian (HPO) axis—which controls reproductive health—started to break down. Instead of regular menstrual cycles, I experienced shorter, irregular cycles. I later learned that high cortisol levels from chronic stress can interfere with estrogen and progesterone production. Before I knew it, I was dealing with the signs of early perimenopause (The Menopause Charity).

Signs I Wish I Had Recognized Sooner

If I could go back, I’d tell myself to look out for these early perimenopause symptoms:

1. Irregular Periods
   My periods became unpredictable. Sometimes, they came early, and sometimes, they didn’t show up at all.
2. Hair Changes
   My hair became dry and brittle. It even changed texture, from straight to curly, becoming more difficult to manage (Time).
3. Facial Hair Growth
   I noticed facial hair on my chin and upper lip—thanks to the imbalance of estrogen and testosterone.
4. Mood Shifts
   Anxiety and irritability became a daily struggle. I was diagnosed with major depression soon after.
5. Chronic Pain and Discomfort
   I’d wake up with sore joints and aches I’d never experienced before. I had multiple prolapsed disc episodes at three different locations.
6. Weight Struggles
   No matter how clean I ate or how much I exercised, my weight, especially around my abdomen, seemed to climb. Cortisol’s "fat storage" mechanism was in full effect.

I brushed most of these signs off as normal life changes. Looking back, I wish I’d known to see a doctor sooner.

How to Manage Perimenopause Holistically

Once I understood what was happening to my body, I decided to take a holistic approach to managing it. Here’s what worked for me:

1. Managing Stress (My #1 Priority)

Stress was the trigger for my symptoms, so it had to be the first thing I addressed. I worked with a coach to handle grief and a therapist to manage depression, eventually weaning off medication. It’s a work in progress, but here’s what’s helped:

• Mindfulness & Meditation: Short, 10-minute daily sessions brought mental clarity.
• Gentle Exercise: Yoga and daily walks replaced high-intensity workouts.
• Deep Breathing: Breathing exercises helped shift from "fight-or-flight" to "rest-and-digest" mode.

2. Eating with Intention

I’ve had to rethink how I nourish my body. Here’s what’s been most helpful:

• Omega-3 Fatty Acids: Incorporating chia seeds, walnuts, and salmon helped reduce inflammation.
• Magnesium: Eating more leafy greens and nuts and adding a magnesium supplement.
• Herbal Support: Ashwagandha has helped me feel more balanced (Healthline).

3. Supporting Hormonal Health

• Seed Cycling: Eating specific seeds during phases of my cycle became a simple, empowering daily ritual.
• Acupuncture: Initially skeptical, I found it powerful for managing pain and energy.
• Sleep Hygiene: Establishing a bedtime routine, reducing blue-light exposure, and using chamomile tea helped improve sleep quality.

4. Finding a Support System

Joining online communities where others share their perimenopause journeys has been incredibly comforting.

When I Knew It Was Time to See a Doctor

Looking back, I wish I’d seen a healthcare provider sooner. Hormone replacement therapy (HRT) wasn’t the right choice for me, but it can be a game-changer for others. If you’re under 40 and experiencing these symptoms, don’t hesitate to talk to a doctor. Early intervention matters.

What I Want You to Know

If you’re dealing with early perimenopause, please know this:

You’re not broken. You’re not “aging too soon.” You’re not alone.

Your body responds to stress, genetics, and factors beyond your control. But you can reclaim your well-being by recognizing the signs early, managing stress, and using a mix of holistic support and medical care.

Let’s break the stigma. Share your story. Find your support system. The more we talk about it, the more we help each other heal.

Helpful Resources

• Check Your Menopause Score
• Time: Signs of Perimenopause
• Perimenopause Symptoms Blog
• BMC Women’s Health Article
• Maturitas Study

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