Latinas Are Never Warned About Perimenopause - Here’s How I’m Navigating It.

Perimenopause entered my life without warning two years ago. In 2022, I was 46 and spending the summer in Puerto Rico, hosting my first spiritual retreat. The retreat was transformative for me as well as for the women who attended. While we enjoyed various spiritual practices to transcend beyond perceived limitations and heal trauma, my physical body was going through a transformation as well. My menstrual cycle (or as I prefer to call it, my moon cycle) began during the retreat. It seemed normal at first, but then it continued. And continued until nearly three weeks later, when it finally stopped.

I was shocked. Never before had I experienced a menstrual cycle that lasted so long and was consistently heavy throughout. I knew my body was sending me a signal that a change was taking place, and this change would mean I had to become familiar with this new version of myself — the version of me that would eventually stop bleeding monthly.

It surprised me that I felt sadness about this. These waves of emotion would become tidal waves over the next two years as I began communicating with myself more to understand what my body, mind, and spirit truly needed during this transition.

Of course, I wanted to speak to other women who had already gone through the journey, but those conversations only instilled fear that I was about to enter the worst time of my physical life ever. These women didn't offer me words of comfort but instead continuously reminded me of what an awful time they had during perimenopause and menopause and that it could last for over a decade. Their stories frightened me and sent me spiraling until I regained my composure and reminded myself of all the spiritual tools I have to help me get my mind right around this situation, which would, in turn, help to support my physical body.

My doctor confirmed I was perimenopausal, which means my ovaries' production will diminish over time until I reach menopause, but I didn't get much information beyond that. I started following women online who were sharing information that we were not getting from our doctors. One woman asked several female doctors about how much time they spend on perimenopause and menopause as medical students, and the majority said very little or that they couldn't recall ever learning about it at all.

Within the Latine community specifically, there are very few discussions about perimenopause or menopause. In turn, many Latinas are faced with figuring things out themselves. For example, research has shown that Latinas may begin experiencing perimenopause and menopause symptoms earlier than other women. Additionally, research has found that Latinas are in perimenopause for one to two years longer than their white counterparts. Although mine began at 46, like my mother, it isn't unusual for a Latina to begin having symptoms in their late 30s to early 40s. As I've been on my journey, I've realized that talking openly about our symptoms is important to help us understand our bodies and feel less alone. So here's a bit of my own journey to help you understand yours.

Longer, Heavier, and Inconsistent Periods During Perimenopause

Inconsistent periods are a symptom of perimenopause to menopause. They can be longer and heavier than before or the complete opposite. Some women even experience menstrual cramps without having their period. I experienced that for the first time recently. So, I keep track of my period on my calendar every month. It is undeniable that my periods are much heavier than ever before. I've also had my period twice in one month, and my cycle has changed a few times from the beginning in the earlier part of the month to now, closer to the end.

PMS is Definitely Something I Experience More and More

About a week before my menstrual cycle begins, I either become extremely irritated or sad. There have been times when I'm walking outside and suddenly feel a strong urge to cry. Or I am extremely short with my children as my patience wears thinner than usual during this time. These are hard things to admit as a mother, but it is true. We are human and need to remind ourselves of the major changes taking place without us as we raise our little humans. That isn't always easy to navigate, so don't beat yourself up if you have an off day and maybe even need to apologize to your children for raising your voice. I have.

In that same vein, I try to be very kind to myself during my moon cycles. I rest when my body tells me it needs it, and I consume lots of tea and warm soups to ease my mind, body, and spirit through the cycle. I take long showers and allow the water to clean and spiritually cleanse my body.

Night Sweats During Perimenopause

While I don't experience night sweats often, they do happen from time to time. Out of nowhere, I'll wake up in the middle of the night with my sweat-soaked pajamas. It is unpleasant, to say the least. However, night sweats during perimenopause are common and primarily due to fluctuating and declining levels of estrogen and progesterone. When the female reproductive hormones are impacted in this way, it disrupts the body's temperature regulation, which can cause sudden feelings of heat and sweating.

When this occurs, I quickly try to turn my mind to gratitude so I don't fixate on how annoying it is to get up in the middle of the night and have to change my sheets and pajamas. Instead, I'll begin praying and thanking source that I have clean sheets and PJs to put on and a shower easily accessible to rinse my body before returning to sleep in a comfortable bed in my safe home.

Brain Fog During Perimenopause

There have been more times than I care to admit when I've walked into a room only to forget what I needed to go in there for. Brain fog is a symptom of perimenopause, and hormonal changes are just one reason why. Remember those night sweats? Well, that can easily disrupt sleep, which can cause increased stress during the day, leaving some feeling frazzled and distracted.

So, remember to slow down and manage your stress with mindfulness practices. I love doing Kundalini yoga, which uses breath, movement, and chanting to help keep my mind sharp. Meditation is also key; I meditate for five to 10 minutes daily in the morning and sometimes in the evenings as well. These moments of stillness are extremely helpful in keeping me present throughout the day and very aware of myself. I also enjoy brain games like Elevate, an app you must pay for, but it is worth the investment. Puzzles, reading books, regular exercise, and even sound baths can help keep the mind sharp.

Sex Drive Changes During Perimenopause

Because perimenopause is such a transformative time for a woman's body, it also impacts sex drive. For some women, it may mean increased vaginal dryness and a low libido. However, it may increase sex drive in some women because the hormonal changes women endure during perimenopause can produce testosterone and send the libido into overdrive. There are many natural products that can help increase libido and vaginal dryness, like Brazilian Ginseng and Libido Female Gummies. Remember that feelings of being loved and supported by your partner can naturally increase your desire for sex.

Community Is Needed During Perimenopause

As your body transforms, finding a community that resonates with you is important to get the support you need. You can find Facebook groups and Instagram pages like I am Jackie Meléndez, who offers tons of information and supportive words to women in perimenopause and menopause. There are also informative websites like Red Hot Mamas, The Menopause Charity, and Let's Talk Menopause. These communities help us remember that we're not alone and don't have to face this alone.

Zayda Rivera is a PS contributor. She has been a professional writer for more than 20 years. Z is a certified Reiki Master-Teacher, yoga and Zumba instructor, mindfulness and meditation guide, tarot reader, and spiritual mentor.