Perimenopause is real, and ladies who have crossed their 50s might start experiencing them soon. But worry no more because we have found five stress-free lifestyle changes to help you manage your perimenopause in a better way.
- Train your mind to not stress over small things
Perimenopause will always be a challenge to whoever goes through that phase. But being extra worried about the symptoms that come with it, and worrying about how your life is changing, is not going to help you have a better experience.
Know that eventually, every woman will enter perimenopause and eventually land on menopauseland. It happens to everybody and it’s a natural progression of life.
With that said, even before you enter perimenopause, it would be a good idea to train your mind to not stress about little things.
A way out of this situation is to engage in activities that blunt the severity of menopause adverse effects.
Calming your mind is thus, vital to this effect. Undertaking a cognitive behavior therapy helps ward off bad mood, negative thoughts and as such, lowers anxiety, per an article published on the National Hospital Services website.
Meditation and other mindfulness practices, like yoga, for example, can totally assist you to be more at peace with the reality of going through perimenopause.
Reaching menopause is not a loss, it’s a progression of life and you should be proud you’ve made it this far. You can applaud yourself for your growth!
- Eat more consciously
Alongside learning to be more at peace with life’s progressions, when you have reached an age where perimenopause gives you a lot of trouble, it is important to also learn to be more conscious of what you put into your mouth.
It is unfortunate that a lot of young people think they can eat whatever, however much it destroys their health; but when old age comes into reality, suddenly only now people are waking up to the folly of their bad dietary choices in the past.
We hope that when you reach your perimenopause you are not already in bad health, but whatever the case may be, it is very important to begin taking care of the kinds of foods that you allow into your body.
Be more conscious of junk foods—greasy and spicy stuff—that can worsen symptoms of bloating and lethargy. It’s better to eat fresh fruits and veg as much as possible.
- Eat more proteins and fresh veggies
In terms of being practical about your diet, this isn’t to say you must completely abandon some comfort foods that can improve your mood. But it goes without saying that you need to up your intake of food items that are more nutritious.
In terms of dealing with perimenopause, soy products are a great ally. Soy products have the ability to increase your oestrogen levels, so during this time when your natural production of oestrogen is declining, soy products can really help ease symptoms of hormonal imbalances.
Eating meals comprising certain variants of soy also helps with regulating hot flushes and night sweats. Recommended soy products include tofu, soy milk and soy-meals.
Per an article on the WebMD website, vegetables containing vitamin E support vaginal lubrication and reduce hot flush severity. Again, black cohosh from butternut helps with mild forms of hot flushes.
If you can, try to go for non-GMO soy products. Soy products are also rich in protein so they can help you stay healthy whilst controlling hunger. When you are on a protein-rich diet, it is a good idea to eat a lot of fresh green veg and beans.
This will have you live a balanced diet that’s really healthy.
- Drink cold water whenever you’re feeling hot
Due to hormonal imbalances, your body’s ability to regulate temperatures is going to get a little haywire at this time. Your body may easily feel cold or hot at extremes ever so suddenly.
But of course, when you are out and about and doing activities, hot flashes are a real menace. When hot flashes occur, you tend to suddenly feel like you are burning in hell even though the temperature is just normal and comfortable for other people.
When this happens, you need to quickly cool your body down by drinking cold water. If you can grab something cold from a nearby store, that’s great.
If you can’t typically do so easily, it is a good idea to bring your own high-quality water bottle that can keep cool water for many hours.
It also helps to wash your hands with cold water and splash a little on your face and chest when you’re outside.
- Lose unnecessary weight
This is the one thing that’s often advised for women who are already reaching perimenopause. Lose weight. No, we’re not fat-shaming anyone. But being excessively heavy does come with a plethora of health issues in real life.
In both females and males, health experts have seen that people who are overweight tend to score lower on their sex hormone levels. Why does this matter then?
Because when you are in perimenopause your sex hormones like oestrogen and progesterone, even including your testosterone, are declining and fluctuating like crazy.
Menopause per se doesn’t contribute to weight gain. But studies indicate that excess weight accelerates the severity of vasomotor signs.
Obese women who survive breast cancer report increased incidences of hot flushes than those who are in normal weight range.
Per a study report published on the Australian Menopause Society, a 10% weight reduction significantly reduces hot flush frequencies.
When you lose weight, you can help your body maintain a bit more of those sex hormones that are needed to maintain your mood, strength, as well as sex drive. And so, don’t be demotivated by the idea of needing to lose weight.
If you’re conscious of your eating habits, it’s really not that difficult to maintain a weight that’s healthy for you.
As the ultimate takeaway, it can be stated that lifestyle changes can do wonders. We hope that with this information regarding lifestyle changes, you can improve or manage your perimenopause symptoms effectively and adopt a healthy lifestyle.
How Can I Slow Down My Perimenopause Naturally?
Perimenopause is a natural transition phase in a woman’s life, marking the end of her reproductive years. During this time, the body goes through hormonal changes that can cause a variety of symptoms, including hot flashes, mood swings, irregular periods, and sleep disturbances. While these changes are a normal part of the aging process, they can significantly impact a woman’s quality of life. Many women turn to hormone replacement therapy (HRT) to alleviate their symptoms, but there are also natural ways to slow down perimenopause and manage its effects. In this paper, we will discuss how women can slow down their perimenopause naturally.
1. Eat a Balanced Diet
As women approach menopause, their estrogen levels start to decline, which can lead to weight gain and other health issues. Eating a balanced diet can help maintain a healthy weight and reduce the risk of chronic diseases. A diet rich in fruits, vegetables, whole grains, and lean proteins can provide the necessary nutrients to support hormonal balance and overall health. Additionally, incorporating foods high in phytoestrogens, such as soy products, can help mimic estrogen’s effects in the body and alleviate symptoms like hot flashes and vaginal dryness.
2. Exercise Regularly
Regular physical activity can slow down perimenopause naturally by reducing stress levels and promoting the production of endorphins, the body’s natural feel-good hormones. Exercise also helps maintain muscle mass, which can decline during perimenopause due to hormonal changes. Engaging in activities like walking, swimming, or yoga can also improve sleep quality, which is often disrupted during this phase.
3. Manage Stress
Stress can worsen the symptoms of perimenopause and lead to other health issues. Women going through this phase should prioritize stress management techniques such as meditation, deep breathing, or yoga. These activities can promote relaxation and help alleviate symptoms like hot flashes, mood swings, and sleep disturbances. Additionally, seeking support from friends, family, or a therapist can also be beneficial in managing stress during perimenopause.
4. Get Enough Sleep
Many women experience sleep disturbances during perimenopause, affecting their energy levels and overall well-being. Getting enough quality sleep can help regulate hormones and reduce the severity of symptoms like hot flashes and mood swings. To improve sleep, women should establish a bedtime routine, limit caffeine and alcohol consumption, and create a comfortable sleep environment.
5. Use Herbal Remedies
There are various herbal remedies that can help slow down perimenopause and alleviate its symptoms. Black cohosh, for example, is a popular herb used to relieve hot flashes and night sweats. Other herbs like red clover, dong quai, and evening primrose oil may also have a beneficial effect on perimenopause symptoms. However, it is essential to consult with a healthcare provider before using any herbal remedies, as they may interact with other medications.
6. Consider Supplements
Supplements can also help slow down perimenopause and manage its symptoms. Vitamin D, for example, is essential for maintaining bone health, which can decline during perimenopause due to decreased estrogen levels. Calcium and magnesium supplements can also help prevent bone loss and alleviate muscle cramps and mood swings. It is vital to consult with a healthcare provider before taking any supplements, as they may interact with other medications or have side effects.
7. Quit Smoking and Limit Alcohol Consumption
Smoking and excessive alcohol consumption can worsen the symptoms of perimenopause and increase the risk of health issues like osteoporosis and heart disease. Quitting smoking and limiting alcohol intake can have a positive impact on overall health and slow down perimenopause’s effects.
In conclusion, perimenopause is a natural phase that all women go through, but it does not have to be a time of discomfort and distress. By making lifestyle changes such as eating a balanced diet, exercising regularly, managing stress, and getting enough sleep, women can slow down perimenopause and manage its symptoms naturally. It is also essential to consult with a healthcare provider for personalized recommendations and guidance on managing perimenopause. With these strategies in place, women can navigate through this phase with ease and embrace the next chapter of their lives.
