Understanding Perimenopause: Navigating Emotional and Physical Changes with Dr. Brandi Sinkfield - Episode 27
Perimenopause is a significant transition for women, often accompanied by emotional shifts such as anxiety, frustration, and brain fog. These feelings are sometimes linked to underlying health issues like high blood pressure or glucose imbalances.
In this episode, Dr. Brandi Sinkfield, a Board-Certified Anesthesiologist, explores the connections between emotions, genetics, and overall health during perimenopause. She explains how using tools like blood pressure cuffs and glucose monitors can reveal how emotional states influence physical well-being, leading to healthier outcomes.
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This episode covers:
(10:19 - 11:01) Discussion about the emotional dysregulation many women experience during perimenopause and how it can feel like an unraveling of life.
(16:08 - 16:19) Emphasis on the importance of tuning into the body and recognizing that it communicates what is going on internally.
(40:14 - 40:55) Introduction of the continuous glucose monitor as a tool to understand how food affects emotions and energy levels, highlighting the importance of being mindful of what we eat.
(49:14 - 49:55) Reflection on the need to slow down and check in with oneself, including basic self-care practices like hydration and emotional awareness.
The Lifecycle of Perimenopause: More Than Just Hormones
Perimenopause is often misunderstood as a phase solely marked by hormonal changes, but Dr. Sinkfield reframes it as part of a woman’s lifelong health journey. The very term "perimenopause" reflects its transitional nature—“peri” meaning “around,” and “menopause” referring to the end of menstruation. But this transition encompasses much more than hormones. Perimenopause is influenced by biological factors, past experiences, and environmental exposures. This broader perspective helps women understand that emotional shifts during this time are not only a result of hormones but also shaped by how they’ve managed their health and relationships throughout their lives.
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A Shift in Perspective: More Open Conversations about Perimenopause
Historically, discussions about perimenopause were taboo, leaving many women uninformed about this phase of life. However, platforms like podcasts and online resources are now filling the gap, providing knowledge and support. These conversations encourage women to share their experiences and take charge of their health. As healthcare continues to evolve, it’s crucial for women to embrace these resources and advocate for their well-being.
This shift toward digital conversations is essential, especially in a healthcare landscape that has often marginalized women's health issues. Digital platforms offer women access to a wide range of information and support, breaking free from the limitations of traditional healthcare settings. The ability to take charge of their own health—by understanding how past choices affect current well-being—equips women with the tools to manage perimenopause more effectively.
Put Numbers to Emotions
Self advocacy begins with self awarness. The body has an inherent ability to communicate its needs. Our bodies often signal distress or discomfort long before we consciously recognize it. By tuning into these signals—whether through intuition or by monitoring blood pressure—individuals can cultivate a deeper understanding of their health. This awareness is particularly crucial for those with a family history of conditions like hypertension, as early detection and intervention can lead to better health outcomes.
Using a blood pressure cuff can provide a tangible way to "put numbers to emotions." This approach allows individuals to track their blood pressure readings in various situations, offering a clearer picture of how stressors in their lives may be affecting their physiological state. For instance, a sudden spike in blood pressure when faced with a stressful work situation can signal the need to address not just the external stressor but also the emotional response it elicits. By becoming aware of these connections, individuals can take proactive steps to manage their health.
This awareness is also important for generational healing. While many discussions focus on the transmission of negative patterns or "curses," there is also an opportunity to pass down knowledge about health and wellness. By fostering an environment where awareness and proactive health measures are encouraged, individuals can break cycles of illness and promote a culture of healing. This perspective reinforces the idea that healing is not solely about reversing disease; it is also about recognizing and embracing the options available for maintaining well-being.
Holistic Health Requires Mindful Awareness
As women approach perimenopause, the link between physical and mental health becomes increasingly clear. The hormonal fluctuations that occur during this phase can bring on a variety of emotional and physical symptoms, from anxiety and irritability to hot flashes and fatigue. Understanding the connection between the mind and body is crucial for managing these changes. Mindfulness practices, such as meditation, yoga, and deep breathing exercises, offer valuable tools for reducing stress and regulating the body's response to these hormonal shifts.
Research has shown that mindfulness can lower cortisol levels, the hormone associated with stress, which often spikes during perimenopause. By regularly practicing mindfulness, women can help mitigate the effects of stress, which in turn can improve sleep, mood, and overall hormonal balance. These practices encourage a sense of calm and awareness, allowing women to better manage emotional fluctuations and physical discomforts as they arise.
In addition to mindfulness, technology plays an increasingly important role in empowering women during this transitional stage. Health trackers and wearable devices allow women to monitor vital signs like heart rate, sleep patterns, and even hormonal cycles. These tools provide real-time data, giving women insights into how their bodies are responding to stressors and lifestyle choices. With this information, they can make more informed decisions about their health, such as adjusting exercise routines, diet, or sleep habits to better support hormonal balance. Together, mindfulness practices and health tracking technologies offer women a holistic approach to managing perimenopause, helping them feel more in control of their physical and emotional well-being during this pivotal stage of life.
Simple Steps to Support Yourself During Perimenopause
Dr. Sinkfield offers practical advice for women navigating perimenopause:
Stay informed about symptoms and health implications.
Use tools like blood pressure cuffs and glucose monitors to track health.
Seek support from healthcare professionals knowledgeable about perimenopause.
Practice mindfulness to manage stress.
Connect with other women for shared experiences and support.
Final Thoughts
As conversations around women’s health evolve, they pave the way for a future where technology empowers women to make informed decisions. Perimenopause is a significant life transition that requires attention to both emotional and physical well-being. Initiatives like Women's Digital Health highlight how technology can create an equitable, accessible healthcare system, empowering women to take charge of their health and thrive.
To learn more about the connection between digital health and mindfulness, check out my conversation with Dr. Brandi on her podcast Women’s Digital Health: Leveraging Technology and Coaching.
Favorite Resources For Emotional Wellness for Midlife Women
The Mindful Muscle Book Bundle is 365 days of meditations and a journal to help you set a positive tone for your day, cultivate mental calm in a chaotic world, stabilize your thoughts, reduce overwhelm and fear and build consistency in developing your mindful muscle.
The Adult Chair: A Guide to Loving Yourself is a straightforward how-to guide on identifying what “chair” you are in emotionally so you learn to navigate and manage your feelings as an emotionally healthy adult.
iHealth Track Blood Pressure Monitor: The iHealth Track Smart Upper Arm Blood Pressure Monitor is designed for convenience and accuracy. Featuring a wide-range cuff that comfortably fits standard to large adult arms, it provides precise readings for users of varying sizes. Bluetooth compatibility allows seamless connection with iOS and Android devices, enabling you to easily track and monitor your blood pressure over time through the iHealth app. With its user-friendly design and advanced features, this monitor is perfect for managing your heart health at home.
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