During perimenopause, it’s important to keep a close eye on your health and see your doctor regularly. This is the time to start paying attention to your body and any changes that might be happening. Here are 10 tips for women in perimenopause:
1. Know the symptoms of Perimenopause.
Perimenopause can cause a variety of symptoms, including hot flashes, night sweats, mood swings, and weight gain. It’s important to be aware of these symptoms so you can manage them effectively.
You can read the ultimate guide to perimenopause at Kale Berri Integrative Health site written by GP Consultant Dr Deborah Brunt. This will help you to understand the symptoms and know more about how to manage them.
2. Keep a close eye on your health.
During perimenopause, it’s important to see your doctor often and get any screenings or tests that are recommended for your age group. This is also a good time to start paying attention to your health and being proactive about maintaining your health.
3. Manage your weight.
Weight gain is common during perimenopause, so it’s important to watch your weight and make sure you are eating a healthy diet. Exercise can also help with weight management during this time.
If you’re struggling to exercise try to find an activity you enjoy and make it part of your routine. You can read a post on how to get motivated to exercise here.
4. Get enough sleep.
Sleep can be disrupted during perimenopause, so it’s important to get enough sleep when you can. Try to stick to a regular sleep schedule and create a relaxing bedtime routine.
Even keeping a clean, decluttered, and safe bedroom environment can make a difference to the quality of your sleep. This means no electronic screens within an hour of sleep and making sure your room is dark, cool, and comfortable.
5. Manage stress.
Stress can worsen symptoms of perimenopause, so it’s important to find ways to manage stress. Exercise, relaxation techniques, and therapy can all help with stress management.
Stress can also impact your sleep, so it’s important to find ways to manage stress before bedtime. This may include avoiding electronic screens, reading a book, or taking a relaxing bath.
6. Eat a healthy diet.
Eating a healthy diet is important for overall health, but it can also help with managing symptoms of perimenopause. Try to eat plenty of fruits, vegetables, and whole grains. Avoid processed foods and excessive amounts of sugar and caffeine.
Processed foods do not help perimenopausal symptoms, in fact, they can make them worse. You need whole foods that have not been stripped of their nutrients to get the most benefit.
7. Stay hydrated.
Drinking plenty of water is important for overall health, but it can also help with hot flashes and night sweats. Try to drink six to eight glasses of water per day.
Water is essential for your body to function properly. It can also help to flush out toxins and keep you hydrated.
8. Avoid alcohol and cigarettes.
Alcohol and cigarettes can worsen symptoms of perimenopause and are also bad for your health. If you drink alcohol, try to limit it to one or two drinks per week. If you smoke, now is a good time to quit.
9. Consider supplements.
There are a variety of supplements that can help with symptoms of perimenopause. Herbal remedies such as black cohosh and red clover can help with hot flashes and night sweats. Omega-3 fatty acids can also help with hot flashes.
10. Be Aware of Osteoporosis.
Osteoporosis is a condition that can occur during perimenopause and postmenopause. It’s important to be aware of the symptoms and risk factors for osteoporosis and to talk to your doctor about ways to prevent it.
If you’re struggling with perimenopause, make an appointment with your doctor. They can help you manage your symptoms and keep you healthy during this time.