Perimenopause is a time of transition that can last anywhere from two to 10 years. It begins when your ovaries produce less estrogen and progesterone, and you’ll experience various symptoms as a result.
A woman’s body goes through a lot of changes during perimenopause. The changes can be uncomfortable and even painful at times. But there are things you can do to ease the symptoms and manage your health during this time of your life.
While some women may not experience symptoms during perimenopause, others will have severe symptoms. Symptoms can include:
-
- Hot flashes and night sweats
-
- Sleep problems
-
- Irritability and mood swings
-
- Depression or anxiety
-
- Vaginal dryness or thinning of vaginal walls (atrophic vaginitis)
-
- Mood swings and depression
-
- Breast tenderness
-
- Headache
-
- Bloating
-
- Weight gain or loss
-
- Joint pain.
The transition to perimenopause can be a challenging time for any woman. While perimenopause may not be a medical diagnosis, it is a natural process affecting women differently.
Several things can help ease the transition into menopause, so below are the health tips for perimenopause every woman at this stage should observe to allow for a smooth transition.
10 Health Tips For Perimenopause
Here are ten helpful things to do while undergoing perimenopause:
1. Exercise regularly
Exercise can help relieve hot flashes and other physical symptoms of perimenopause by increasing blood flow throughout your body.
It also may improve mood and sleep quality. Also, exercise helps to control your weight which is useful for regulating the hormone.
2. Eat healthy foods
Eating a balanced diet is essential at any age. Still, it’s imperative when you’re in perimenopause because certain nutrients can play a critical role in regulating hormones and maintaining fertility.
Foods rich in iron, such as lean red meat or tofu; leafy green vegetables such as spinach and kale; beans; nuts; seeds; fruits such as apples and oranges; whole grains such as brown rice or barley; and low-fat dairy products provide essential nutrients that help regulate the menstrual cycle.
3. Get enough calcium and vitamin D
Your bones need calcium to keep them strong — especially after menopause when hormone levels drop — so ensure you get enough calcium in your diet (foods like Greek yogurt).
Vitamin D is also important because it helps ensure the body properly absorbs calcium from food sources.
4. Get enough sleep
Aim for seven to nine hours of sleep each night — more if you can get it! Getting enough sleep will help lessen hot flashes, night sweats, and other symptoms of menopause.
5. Manage stress
Stress triggers hot flashes and night sweats. Try taking deep breaths when you feel upset or anxious; this will slow down your heart rate and helps reduce your stress levels which helps you to control some of the symptoms of menopause.
6. Avoid alcohol, caffeine, and tobacco products
Consuming alcohol, caffeine, or tobacco products during the transition may reduce fertility and increase the risk of miscarriage or congenital disabilities. This is because, at this transition stage, your hormones can easily be altered.
7. Avoid smoking
Smoking intensifies the symptoms of menopause, such as difficulty sleeping and hot flashes. If you smoke, talk to your doctor about quitting before trying to conceive (and if you’re already pregnant). Typically, smoking is an unhealthy habit; its effects worsen during the transition stage.
8. Cool shower or bath
Take time to cool off when you feel hot, such as by taking a cool shower or bath or spritzing yourself with water from a spray bottle.
It is advised to take a cold bath before bedtime as it stabilizes and cools your system, which helps to control night sweats.
9. Talk to your doctor often
Talk to your doctor about medications. Birth control pills may help with symptoms like hot flashes and night sweats.
Some women also take estrogen therapy, which can reduce symptoms such as vaginal dryness, low libido, and depression.
10. Prioritize your mental health
Hormonal changes during perimenopause can affect your mental health.
Some women usually develop feelings of depression and anxiety that are severe and don’t go away during perimenopause.
Therefore, it is imperative that your prioritize your mental health during perimenopause.
You can do this by doing the things that make you happy, maintaining a great social life, learning new hobbies, making time for self-care, and talking about your feelings.