Real Women, Real Conversations, Real Support
This October at SkinHD, we wanted to do more than just acknowledge Menopause Awareness Month, we wanted to give space to real experiences, real emotions, and practical guidance that women can actually use.
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Perimenopause isn’t just about hot flushes. It can touch every part of life: how we think, feel, move, sleep, show up at work, and even how we see ourselves. This is why we brought together three brilliant women to talk honestly about the physical, emotional, and hormonal shifts that happen during this stage, and how we can navigate them with knowledge, compassion, and strength.
Staying Strong Through Perimenopause
with Sarah Spearing, Fitness & Wellness Specialist
Our first chat was with Sarah Spearing (@sarahspearingfitness)who is not only guiding her clients through menopause but is experiencing perimenopause herself. Her message was refreshingly simple: focus on supporting your body, not punishing it.
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Key takeaways
Nourish, don’t deprive
Focus on plenty of plant-based foods and protein to support hormones, muscle health, and energy. Carbohydrates are absolutely allowed — but Sarah recommends prioritising them around active days and avoiding large portions later in the evening if possible.
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Strength matters more than ever
As we age, maintaining muscle and bone density becomes essential — especially as oestrogen declines. Strength training (and even simple ways to load the body, like wearing a weighted vest for dog walks!) helps reduce osteoporosis risk and supports metabolism, stability, and confidence.
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Movement lifts mood
When hormones fluctuate, exercise isn’t just about fitness, it’s one of the most powerful tools for emotional stability. Regular activity doesn’t just strengthen the body — it helps regulate mood and calm the nervous system. Even gentle mobility work and daily walking can make a huge difference.
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Sleep hygiene is essential
Sleep can become more fragile during perimenopause, and simple habits — like keeping your phone out of the bedroom and avoiding late-night scrolling — help support deeper rest and mental clarity.
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Supplements some women find helpful
- Magnesium in the evening to calm the nervous system and sleep support
- Vitamin D (with K2 for remineralisation balance)
- Collagen while evidence is still developing, many women report improvements in skin and joint comfort, especially with marine or bovine collagen
Sarah’s message was empowering: you don’t need to overhaul your life overnight. Start where you are, build gentle habits, and support your body with movement, nourishment, and rest.
Understanding Hormones & Being Heard
For many women, mood changes and anxiety are the earliest signs – not memory lapses or hot flushes, It can feel frightening if you don’t know why it’s happening, which is why understanding the biology matters.
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Early peri vs late peri vs post-menopause
Next, we spoke with Dr Rachael Chrystal (@drrachaelchrystal) , who shed light on how hormone changes affect both body and mind, and how women can advocate for themselves in the healthcare system.
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What we learned
Menopause isn’t just hot flushes
Hormonal receptors exist throughout the body, which is why symptoms can be so varied and unexpected:
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- Anxiety & mood shifts
- Brain fog & memory changes
- Poor sleep & low motivation
- Skin changes – dryness, itching, rosacea, pigmentation
- Restless legs, tingling, dizziness, tinnitus
- Heart palpitations
- drops first → anxiety spikes, sleep changes, sudden worries about things that never bothered you before
- Later: fluctuating oestrogen causing more variable symptoms → good weeks and tough weeks
- After menopause: symptoms may ease, but skin & sleep changes can continue
Blood tests aren’t always the answer
Hormones fluctuate, and one blood test rarely gives the full picture. Often they’re used to rule out other conditions, not diagnose menopause alone.
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How to speak to your GP
- Take a symptom diary
- Bring NICE menopause guidance
- Know what you want from the appointment (advice, HRT, reassurance)
- Ask to be referred to a hormone specialist if needed
And importantly – antidepressants should not be the first response to menopausal mood symptoms. They can be useful alongside hormonal support, but your symptoms deserve proper assessment first.
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Private support is an option
For women who want a more direct, personalised approach, Rachael offers consultations, blood testing and tailored hormone treatment – with the option to share care with your GP.
Mind, Mood & Identity
with Toni Tyldesley, Counsellor & Wellbeing Therapist
Finally, we sat down with Toni Tyldesley, who works with women struggling with the emotional and identity shifts that can accompany perimenopause.
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What Toni shared
Brain fog is real – and it’s unsettling
Misplacing words, forgetting what you’re saying mid-sentence, or struggling to articulate thoughts can impact self-esteem 0 especially in public-facing or leadership roles.
Women often minimise their experience (“don’t mind me, I’m losing it!”), but Toni encouraged us to recognise this self-talk and avoid undermining ourselves.
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Identity can shift
Feeling more anxious, less capable, or suddenly unsure of yourself isn’t weakness – it’s a biological transition. But it can change how women see themselves.
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Connection is protective
Talking with a supportive friend, partner, or professional helps women feel seen and grounded. Silence and isolation, on the other hand, can amplify fear and shame.
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Kindness is a strategy, not a luxury
Rest, boundaries, self-care, and emotional honesty are not luxuries – they’re survival tools during hormonal change.
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The reality: mental health challenges are common
- 38% of women in late perimenopause experience depressive symptoms
- Women are 2-4x more likely to experience depression during menopause transition
- 9% have contemplated suicide
- 80% do not discuss symptoms with their partner
- 1 in 6 have taken sick days due to symptoms
These numbers show just how important support, compassion, and open conversations are.
Why We Talk About Menopause So Openly at SkinHD
Menopause isn’t a taboo. It’s not a “women’s problem.”
It’s a major biological transition – and it deserves understanding, dignity, support, and science-backed care.
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We speak about it so openly because:
- You deserve to feel informed, not overwhelmed
- You shouldn’t have to “put up and shut up”
- Your experience is valid, even if others don’t see it
- When women understand their bodies, they feel calmer, stronger & more in control
- Partners, friends, families & workplaces benefit from understanding too
Navigating perimenopause can feel unpredictable, and it’s normal to experience a range of physical and emotional changes. From disrupted sleep and fluctuating moods to skin changes and low energy, each symptom is part of a larger hormonal picture, not a reflection of who you are.
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Through our chats with Sarah, Rachel, and Toni, it’s clear that understanding your body, seeking the right support, and making small, practical changes can make a huge difference. Whether it’s through targeted exercise, nutrition, supplements, mental health support, or simply having someone to talk to who understands, there are ways to regain a sense of control.
At SkinHD, we see our treatments as more than just aesthetics, they’re tools to help you feel confident and empowered during a time that can feel out of your control. Whether it’s maintaining healthy skin, addressing changes in texture and hydration, or supporting overall wellbeing, taking care of yourself is a way to reclaim confidence and feel more like you again.
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Perimenopause is a chapter, not a sentence. With knowledge, support, and a focus on self-care, you can navigate it with confidence, clarity, and strength. You’re not “losing it” – you’re simply evolving, and that’s something to embrace.
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