Perimenopause: What Women Over 35 Need to Know
As women age, their bodies undergo many changes
One of the most significant changes is the transition to menopause, which typically occurs between the ages of 45 and 55
However, before menopause, women may experience a period of hormonal fluctuation known as perimenopause
Perimenopause can begin in a woman's mid-30s and last up to a decade before menopause finally occurs
Perimenopause is a natural part of the ageing process, but it can also cause a range of symptoms that can be challenging to manage
In this blog post, we'll discuss the top 5 symptoms of perimenopause, as well as some dietary and lifestyle strategies to help manage them
Symptom #1: Hot Flashes Hot flashes are perhaps the most well-known symptom of perimenopause
They are sudden feelings of warmth that can cause sweating and flushing
Hot flashes can be triggered by certain foods, alcohol, and caffeine, as well as stress and anxiety
To manage hot flashes, try to identify your triggers and avoid them as much as possible
Staying cool, such as by wearing lightweight clothing and using a fan, can also help
Symptom #2: Night Sweats Night sweats are similar to hot flashes, but they occur during sleep and can disrupt sleep quality
Again, identifying and avoiding triggers is key, as is keeping the bedroom cool and comfortable
Your bed time routine should be very similar each night as this is part of relaxing and getting ready to sleep and recover
We always recommend no TV or phone before bed as this makes the brain 'active' and instead a book or something to relax you
Symptom #3: Mood Swings Hormonal fluctuations can cause mood swings, including irritability, anxiety, and depression
To manage mood swings, try to reduce stress through relaxation techniques such as meditation, yoga, or deep breathing
Adequate sleep and regular exercise can also help regulate mood
Symptom #4: Irregular Periods During perimenopause, periods may become irregular, heavier, or lighter than usual
Tracking your menstrual cycle can help you anticipate and manage changes
It's also important to talk to your doctor about any changes in your periods, as they may indicate other health issues
Here are a few tips:
Stay Hydrated: Drinking plenty of water can help regulate body temperature and reduce hot flashes
Eat a Balanced Diet: Focus on whole foods, including plenty of fruits and vegetables, lean protein, and healthy fats. Foods high in B vitamins, such as leafy greens, whole grains, and beans, can help boost energy levels and reduce stress
Get Regular Exercise: Weight-bearing exercises like weightlifting and resistance training can help maintain bone health, while aerobic exercise can improve cardiovascular health and reduce stress
Practice Stress Management: In addition to relaxation techniques, other stress-management strategies include spending time outdoors, socialising with friends and family, and engaging in hobbies or creative pursuits
By incorporating these strategies into your daily routine, you can manage perimenopause symptoms and feel your best during this transitional phase.
This is why it is so important that the fitness and/or weight loss program you follow builds in daily habits that can help you if you are going through the perimenopause
This comprehensive guide to the perimenopause has shown you the foundations of daily actions you can take to help
REMEMBER:, perimenopause is a natural part of the aging process for women, but it can be challenging to manage the symptoms it brings
By staying informed, identifying your triggers, and making dietary and lifestyle changes, you can minimise the impact of perimenopause on your life
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