The end of a woman’s reproductive years begins with the start of perimenopause. During this time, menstrual cycle changes occur, and women may experience hot flashes, anxiety, and more. Once the menstrual cycle ceases for 12 consecutive months, the individual has reached menopause. During both stages, people may feel tired, experience pain, and undergo depression. You don’t have to accept these feelings. Many ways exist to reduce symptoms and stay healthy and happier:
1. Eat a balanced diet
A healthy diet can reduce the symptoms experienced during perimenopause and ensure the individual meets their dietary needs. Focus on getting an adequate amount of iron, calcium, and fiber. Avoid diets high in fatty foods and sugar. Certain things, like spicy foods, can cause or worsen hot flashes. A healthy diet can help people feel better physically and may improve mental well-being.
2. Take a calcium supplement
Menopause increases the risk of osteoporosis. A calcium supplement can make this health concern less likely. In addition, calcium can aid in the prevention of certain cancers, reduce obesity risk, and help control blood pressure. Some women may also experience fewer or less severe menopausal symptoms, especially when they begin supplementation at the start of perimenopause.
3. Begin an exercise regimen
Regular exercise prevents weight gain, improves muscle tone, and can help people have better balance and stability. Physical activity also enables the body to produce endorphins that reduce stress and encourage people to feel happier. The effort may not directly affect the severity of insomnia, night sweats, or other issues, but they may lessen as the body becomes healthier due to consistent workouts.
4. Use stress management techniques
The symptoms of perimenopause can cause excessive stress. External stress can also worsen the symptoms women experience during this time of life. Stress management techniques like yoga, meditation, and massage, among others, offer many benefits. As stress levels decline, people often feel less pain and anxiety, sleep better, and have more energy.
5. Limit caffeine and alcohol
Anyone experiencing hot flashes should limit their intake of caffeine and alcohol. Multiple studies have shown a connection between these beverages and the frequency and intensity of hot flashes and night sweats. Caffeine and alcohol can also affect mood. Alcohol acts as a depressant in the body and can worsen depression and anxiety in anyone already experiencing these issues.
6. Get enough restorative sleep
women need to get 7-9 hours of uninterrupted sleep daily. Perimenopause, with its anxiety and hot flashes, can make it difficult to get enough sleep. Sleep deprivation can worsen the symptoms. Simple steps like developing a bedtime routine, avoiding screen time in the evening, and eating larger meals at lunch rather than in the evening can reduce insomnia.
Perimenopause does not need to overtake your life. Anyone can regain control of their health and live more comfortably. The steps that reduce menopausal symptoms also boost overall health for a better chance at a longer and healthier life.
