If you thought perimenopause was wild, early perimenopause is even wilder! Let's break down how this mid life transition can come a decade early for some women and what to do about it.

Understanding Early Perimenopause

Perimenopause typically begins in your mid-40s; however; some women start noticing changes in their 30s, which is considered "early".

During this phase, estrogen levels fluctuate significantly, leading to a variety of symptoms such as irregular periods and mood swings. Logging these changes early can help you identify patterns and distinguish normal experiences from those that may require immediate medical attention.

Keep a Symptom Diary

Keeping a symptom diary is crucial for several reasons:

• Clarity: A symptom diary helps you clarify your body's feelings. Gathering specific examples can be invaluable during your doctor's visit by providing tangible data to discuss.

  
  

• Pattern Recognition: Tracking your symptoms can reveal trends. For example, you might notice that your hot flashes worsen after spicy meals or that mood swings are more pronounced when you don’t sleep well.

  
  

• Documentation for Appointments: Having a well-organized diary allows you to address all your concerns during doctor appointments, making discussions more productive by promoting self advocacy.

  
  

What to Track

1. Menstrual Cycle Changes

Begin by documenting changes in your menstrual cycle, including:

• Cycle length: Note any variations, such as a previously regular cycle becoming irregular or extending beyond the typical 28 days.

• Heaviness and duration: Record changes in flow—do your periods become lighter or heavier? How long do they last compared to your previous experiences?

• Skipped periods: If you skip a period or two, make a note of the timing, as this can be the first sign of hormonal changes.

  
  

These observations can provide critical insight into your hormonal fluctuations.

2. Physical Symptoms

Be on the lookout for various physical symptoms, including:

• Hot flashes or night sweats: Track when they occur and how long they last. Note if you experience multiple night sweats each week or if they are more frequent during certain times of the month.

• Sleep disturbances: Record patterns in your sleep, such as waking frequently at night or experiencing sudden insomnia.

• Weight changes: Keep a log of any unexpected changes in weight, whether you gain or lose, keep track.

  
  

3. Emotional and Mental Changes

Emotional wellness is equally crucial during this time. Be sure to track:

• Mood swings or irritability: Note frequency and intensity, such as feeling irritable several times a week or experiencing sudden sadness without reason.

• Anxiety levels: Document moments of heightened anxiety or stress. Many women report increased anxiety during perimenopause.

• Memory lapses or concentration issues: Jot down instances where you struggle to focus or recall information. Forgetting words can also be a common symptom.

  
  

4. Lifestyle Factors

Consider logging lifestyle factors that may relate to your symptoms:

• Diet: Note food intake—especially if you've recently changed your diet or if certain foods negatively affect your symptoms. One of my first symptoms was constipation.

• Exercise: Track your activity levels, as regular exercise can reduce some symptoms, with studies indicating that women who exercise regularly report lower instances of hot flashes.

• Stress levels: Record stressful events or periods.

  
  

These elements provide a comprehensive picture of your health during early perimenopause.

How to Log Symptoms Effectively

Choose Your Method

Select a method that suits your comfort level:

1. Notebook or Journal: Writing by hand can create a personal connection to your symptoms.

   
   

2. Apps: Consider using apps that help track menstrual cycles and symptoms. Some reliable options allow you to log mood changes and physical symptoms.

   
   

3. Spreadsheets: If you prefer a structured approach, spreadsheets can help you view patterns easily. You might create columns to track symptoms, severity, and notes.

   
   

Keep It Simple

Maintain consistency without overwhelming yourself. Choose a simple method that you can easily stick to, whether that's a daily entry in a journal or a quick note in your notes app.

Set Reminders

Life can get busy. Set reminders on your phone to log your symptoms regularly. Even a weekly check-in can provide valuable insights.

Share Your Log with Your Doctor

When you visit your healthcare provider, bring your symptom diary. Here's how to make the most of this conversation:

• Start with Your Goals: Clearly state what you want to understand better. Are you focused on managing symptoms, learning about treatment options, or gaining clarity about your experiences?

• Be Direct: Show your log and describe concerning symptoms or patterns. Mention any lifestyle factors you think could be impacting your symptoms.

  
  

• Ask Questions: Use your log to foster important discussions about treatment options, necessary lifestyle changes, or referrals to specialists if needed.

  
  

• Advocate: If you don't feel heard or understood, it's ok to seek a second opinion! Menopause is still widely misunderstood in the world of medicine.

  
  
  
  

Empower Yourself

Facing early perimenopause can be challenging, but keeping track of your symptoms offers clarity and control. A well-maintained log empowers you to advocate for your needs during appointments and fosters collaboration with your healthcare provider.

Keep it real and take charge, your body will thank you!