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I kept asking and not giving up to get specialist menopause consultant to assess me and I had to fight but my previous life of trauma helped here ironically as it gave me the power and strength and tenacity not to give up until I’d won the battle . My fight mode was really highly activated but not at first I was in total freeze and fawn mode for 1 year. It took. 4 years to get the right HRT and my 2 official diagnoses of adhd and autistic .KNOWING WHO I AM HAS MADE MY LIFE THE BEST ITS EVER BEEN AGE 57

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Some people have said that having lots of information has helped them.

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my perimenopause diagnosis came only 3 years after my autism diagnosis and my tips for others getting these around the same time are to find a counsellor if you can with autism experience to help you discover more about yourself. Don't be afraid of getting HRT either, its been amazing for me and really helped.

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my perimenopause diagnosis came only 3 years after my autism diagnosis and my tips for others getting these around the same time are to find a counsellor if you can with autism experience to help you discover more about yourself. Don't be afraid of getting HRT either, its been amazing for me and really helped.

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My Autism diagnosis played a hugely significant role as it enabled me to understand why getting healthcare support had always been so difficult. I was then able to ask for adjustments I needed e.g., longer GP appointments, being informed about waiting times, not having to wait in the waiting room.

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I attended an online menopause cafe during one of the lockdowns. It was so helpful. I would love to help organise a menopause cafe for Autistic and neurodivergent people; if you’re interested do let me know. rosematthewsresearch@gmail.com

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I found London Hospital for lntegrated medicine useful because they have womens health clinics and they endorse Healthspan who’ve formulated alternatives to HRT… using Black Cohoosh, Wild Yam and Sage in supplement form. 

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I found London Hospital for lntegrated medicine useful because they have womens health clinics and they endorse Healthspan who’ve formulated alternatives to HRT… using Black Cohoosh, Wild Yam and Sage in supplement form. 

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Exercise helped. Swimming and long walks when l couldn’t sleep. Covering for day time flushes l wore layers l could take off and had spare clothes with me. I a,ways asked to adjust temperatures in meeting rooms wherever l went. I often said l needed a menopause friendly space rather than talking about my Autistic needs ( l was t diagnosed then anyway ! ) Other people were often grateful l spoke up because they were suffering too.

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Found keeping track of my symptoms so I could look for patterns and use the information to talk to healthcare providers about experiences

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I was unprepared for the need to try different types and dosages of HRT. By a fortunate coincidence I got a new GP who was a menopause specialist. She took time to explain things and that made all the difference in persevering and finding a combination of products that worked for me. The concept of post menopause needs to be better explained too as symptoms don’t always end when expected.

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Parson Jack Russell and smaller terrier cuddled up in a dog bed.   

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My two dogs are a vital element in my well-being - their insistence on going walking when my energy levels are low, their ability to smooth social interactions with humans, their snuggliness (the sensory joy they give me), and their love and devotion. My previous dogs helped to get me through a difficult menopause. Spending time outdoors on my own walking with my dogs was calming.

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I was diagnosed autistic during perimenopause. It has been one of the most challenging times of my life. I was unable to work for over a year and my mental health was very poor. I didn't understand what was happening to me or who I had become, I didn't even recognise myself in the mirror. Tracking symptoms, taking time out / reducing demands, HRT, anti-depressant and a huge uplift in self care helped e.g. sleeping ++, yoga and Pilates, walking, time in nature, creative hobbies, time to recharge alone. I was lucky to have people around me who understood and recognised the impact of what I was going through, and I was able to access specialised counselling through a local organisation that supports neurodivergent people, from a counsellor who is also autistic. Unfortunately now that I have returned to work it is almost impossible to make the time to do all the self care that I really need, and I find that I burn out much more regularly, but at least now I understand what is going on.

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Find stickers that are glittery and fun!

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I am perimenopause. I have recently been diagnosed ADHD and Autistic (I am also Dyslexic, mental health challenges and have hEDS, Fibro and migraines)
Ive undervalued the importance of visual information but am utilising it more now, including visual prompts to support my working memory.
I used to get down, then spiral further and could feel suicidal as I couldn't remember happy times or my achievements or things I am planning to do or to look forward to. I think it is the poor short term memory issue s with ADHD/perimenopause. I now keep a yearly wall chart with fun and colourful stickers to remind me of all the fun things (do not add all life tasks to the chart - just fun things!) I have done and all the things I have planned to look forward to. This helps me to remain happier in the moment and to not spiral down further if I am feeling depressed or on an emotional rollercoaster with hormone fluctuations. It's a simple thing, it helps me, try it, it might help you too. x

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Having a label for my experiences has been liberating for me. A label often comes with a new vocabulary as I explore the topic and can explain to others what I am experiencing. Getting diagnosed Autistic a few years back has significantly helped me in understanding who I am, my values, my beliefs, my Autistic identity. I have connected with Autism Hertfordshire which has been a massive support for me with courses, workshops, events, meeting other autistic people and socials outings. I am becoming more aware of co-occuring conditions. SEDSConnective worldwide charity have been a valuable support that has been helping me connect the dots to other conditions like hypermobile Ehlers Danlos Syndrome and other neurodivergences like ADHD and Auditory Processing Disorder. I was able to attend a pilates class online free through the charity which has given me some exercises to help with strengthen my body. Understanding my rights through the Equality Act 2010 and the Autism Act 2009 is helping me to advocate for myself more. Helping me with overall wellbeing including perimenopause symptoms.

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Evening primrose oil - for breast pain relief

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I started to develop extreme breast pain from ovulation to bleed. It was like having sore boobs pre period, but x 10!! My doctor recommended evening primrose oil as a capsule so I tried one each day for 2 months...nothing. So then I tried 2 capsules a day and it has significantly helped. It is still painful here and there but nothing like what it was! I did test it but coming off the primrose capsule in order to double check that it was helping and it wasn't a coincidence. I can safely say it is the evening primrose oil x 2 capsules that is helping! :)

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Youtube: Create A Menopause Recovery. Kitty Anderson is a Board Certified Health and Wellness Coach serving the autistic community.