Navigating perimenopause and menopause with Spira Care’s Heather Bridgens
By the time most women reach menopause, they’ve heard every cliché in the book about that life phase. The truth is there’s more to perimenopause and menopause than mood changes and hot flashes. Two local experts share what women need to know about this transition.
What are perimenopause and menopause?
Perimenopause, or the menopausal transition, happens in a person’s late 30s to 40s. It’s a signal your body is ready to be done menstruating.1 You may experience irregular periods as estrogen levels rise and fall.
Menopause is when your periods are definitively over. Your healthcare provider may say you’ve reached menopause when you’ve gone 12 months without a period or spotting.2 This happens because your body’s estrogen and progesterone levels naturally decline around age 50.
How do you know when perimenopause and menopause have started?
Knowing when you’ve reached these life stages – especially perimenopause – can be confusing.
“Perimenopause and menopause frankly sneak up on us,” says Spira Care’s Heather Bridgens, physician assistant at the Crossroads Care Center. “So many women can feel a little bit caught off guard by the symptoms. It can be incredibly challenging, both mentally and physically.”
Heather says this transition is crucial to your long-term health, and it’s important to develop a good relationship with your provider during this time.
“It’s not just the end of the reproductive years, but it’s a shift in things that affect your cardiovascular health, your bone density, your metabolism. It’s just a good time to really work with your [provider] and be proactive about prevention of certain things,” Heather says.
Some signs you may be entering perimenopause (aside from irregular cycles) include3:
- Feeling more anxious or irritable
- Low mood
- Poor concentration
- Sleep disruption
- Hot flashes
- Night sweats
It may be time to talk with your doctor if you’re experiencing these.
How do you manage perimenopause and menopause symptoms?
Heather encourages anyone experiencing symptoms of perimenopause or menopause to make a plan with their provider.
“Treatment for both perimenopause and menopause isn’t a one-size-fits-all approach,” Heather says. “That’s why it’s super important to develop a relationship with your provider so they can listen and develop a treatment plan that is not only effective, but also safe for you.”
Some common treatments include4:
- Hormone replacement therapy
- Birth control pills
- Antidepressants
- Medicines to help manage hot flashes
On top of these, Heather says lifestyle changes like eating a well-balanced diet, regular exercise, and practicing good sleep hygiene are all essential to support your body during this time,
Do perimenopause and menopause affect your mental health?
Your mind needs support during perimenopause and menopause, too.
Rebekah Adams manages behavioral health programs at Blue KC. She says not to underestimate the effect this transition can have on your mental health.
“It’s tied to biological mechanisms that are happening in the body. The risk of depression and anxiety can tend to increase during perimenopause and menopause for women and so we want to make sure we treat it holistically,” Rebekah says.
Traditional treatments for mental health help, but lifestyle factors and social connections become even more important for people experiencing menopause.
“We tend to underestimate social connections – the benefits they can have for our physical health. Just spending time with people that we enjoy spending time with reduces stress, which supports your nervous system and helps reduce inflammation. Social connections provide such a buffer for stress. Building those support systems prevents you from navigating challenges alone,” Rebekah says.
And if that feels like too much change at once, Rebakah’s advice: Start with one thing.
If you need help
If you’re experiencing mental health symptoms, there is help.
Blue KC members can contact a Mindful Advocate 24/7 at 833-302-MIND (6463) or use the “Find Care” tool in their member account to find an in-network behavioral health provider.
MORE | Need to talk? A Mindful Advocate is here for you
Blue KC members with access to Spira Care can talk with their Spira Care provider about getting help from a Behavioral Health Consultant at the Care Center.
If you are experiencing a crisis, call or text the Suicide & Crisis Lifeline at 988, or chat with someone online.
Remember: Have grace with yourself and tune out the noise
The same way you give grace to others going through life changes, give grace to yourself during this time of your life.
Rebekah likened it to being a teenager going through puberty again – it’s not a phase anyone would choose to revisit, but it is a transformational time widely understood by society.
“We are pretty forgiving of teenagers, knowing that they’re going through puberty and understanding that hormones and body changes are having an impact on their mood, how they’re interacting, and their needs,” Rebekah says. “It would be helpful to have a similar perspective for women, just to have a bit more compassion for ourselves, knowing our bodies are doing a lot of work right now.”
It’s also a good time to be mindful of what you see on social media, Heather says, especially if someone recommends a treatment or product to help people experiencing perimenopause or menopause.
“Remember that a lot of their advice isn’t supported by quality evidence. So, some of their messaging can be very deceiving and a lot of it is driven for profit rather than for patient well-being,” Heather says.
Talk with your doctor before starting any new supplements or other lifestyle changes, she advises.
Rebekah says to check in with yourself after spending time on social media. Do you feel better? Or do you feel more anxious, like you’re not doing enough or need to be doing more?
“If it just takes up more brain space, it probably means it’s not as helpful as you think it might be,” Rebekah says.
Heather Bridgens, Physician Assistant, Spira Care Crossroads
Heather Bridgens, PA-C, is a Physician Assistant at Spira Care Crossroads. Her passion for healthcare was ignited while volunteering in the hematology and oncology unit at a children’s hospital. After completing PA school, she joined a family medicine practice where she cared for people of all ages, and managed chronic conditions, acute illness, behavioral health and preventive care. Heather appreciates that primary care allows her to build relationships with patients on a personal level.
Rebekah Reyes Adams, PhD, LMFT, Blue KC
Rebekah Reyes Adams, PhD, LMFT, is the Integrated Health Advancement Program Manager at Blue KC. She is passionate about reducing the divide between treatment of physical health and behavioral health, which are deeply connected. Her work is shaped by years spent serving individuals, families, and teaching and mentoring graduate students. She enjoys being able to bring this experience to her role at Blue KC to support behavioral health programming.
1https://www.mayoclinic.org/diseases-conditions/perimenopause/symptoms-causes/syc-20354666
2https://www.mayoclinic.org/diseases-conditions/menopause/symptoms-causes/syc-20353397
3https://my.clevelandclinic.org/health/diseases/21608-perimenopause
4https://my.clevelandclinic.org/health/diseases/21608-perimenopause
