Perimenopause is the transitional time before menopause marked by symptoms such as period changes, hot flashes, night sweats and mood swings. It’s a natural process that happens when your ovaries gradually stop working, and can have you feeling like a different version of yourself. The pre-menopause stage can be a struggle, but following tips from other women, such as a following a healthy diet plan, doing regular exercise, and using stress management tools, can make a huge difference. Here’s a round up of the best perimenopause advice from women in perimenopause.
Best Perimenopause Advice From Women in Perimenopause
1. Eat Well
Your body goes through a lot of changes during perimenopause, so it’s important to increase your intake of certain nutrients, while limiting other foods. Protein (fish, poultry, beans) is super important as it helps maintain muscle mass, which starts to decrease during perimenopause. Fibre (fruits, vegetables, whole grains) helps keep you full for longer, which can curb cravings and help with weight management. Calcium and vitamin D are super important for bone health, and omega 3 healthy fats (avocados, flaxseeds, fish) are linked to a decrease in inflammation, and may decrease depression symptoms.
2. Cut Out Bad for You Foods
A healthy diet also means cutting out certain foods. Steer clear of refined carbs like white bread, pasta, and baked goods as they spike your blood sugar and increase cravings. You’ll also want to avoid saturated fats from meat and dairy products, which can increase your risk of heart disease. Limit processed foods, sugar, and excessive caffeine and alcohol as much as possible, as they can exacerbate perimenopause symptoms.
3. Find a Good Therapist
Hormone fluctuations during perimenopause can lead to a variety of mood changes, including low mood, anxiety, depression, and changes in how you feel about yourself. It’s also common to feel low levels of motivation and a lack of interest in things you usually enjoy. If you’re regularly struggling with low mood, a therapist can help you manage and work through your feelings, and start feeling like yourself again.
4. Prioritize Sleep
Getting a quality sleep each night is incredibly important, but for women in perimenopause, this is easier said than done, especially if you experience night sweats and other sleep disturbances. A lack of sleep (less than 7-8 hours) can have a negative impact on how your brain functions, including concentration difficulties, reduced memory, and brain fog. It can also impact your mood, immunity, and increase your risk of chronic diseases. Keep your bedroom cool to help with hot flashes and night sweats. Going to bed and wake up at the same time everyday, limiting caffeine and alcohol in the hours before bed, and avoiding screens can all help you get a better night’s sleep.
5. Dress in Layers
If you experience hot flashes, dressing in layers can be a game changer. This allows you to adjust to temperature changes and manage hot flashes. Start with a tank top or t-shirt and add on from there. You should also think about the fabrics you wear. Stick to breathable fabrics like cotton, linen, and rayon, which are lightweight and can help keep you cool.
6. Get Regular Exercise
A consistent exercise routine will not only make you physically stronger, but it will improve your mental health as well, which is especially important if you’re experiencing low moods, stress, and anxiety. A combination of cardio and strength training is ideal for anyone in perimenopause. Strength training aids in weight management and helps with bone density as you age, and cardio keeps your heart healthy. Walking, yoga, and dance classes are other great ways to stay active. Aim for 150 minutes of moderate activity each week.
7. Make Time for Relaxation and Activities You Enjoy
It’s important to spend time doing things you love, whether it’s a certain hobby, going for dinner with friends, or walking your dog. Making time for things you enjoy can have a positive impact on your symptoms and improve your mood. It’s important to take time for yourself without any demands or expectations from others. Schedule me-time to relax and read a book, take a long bath, or do any other self care you enjoy.
8. Download a Meditation App
Meditation isn’t for everyone, but if you’re into it (or can get into it), it’s a great way to lower your cortisol, the body’s main stress hormone. This can help with low mood and other mood symptoms. By lowering cortisol, your body is able to produce more of the happy hormones, such as dopamine and serotonin. All you need is 10-15 minutes a day to slow down, check in with yourself, and practice some mindfulness. There are some great meditation apps to check out, including Calm, Activations and Headspace.
9. Stay Social
It’s really important to stay connected with your friends and family, especially if you’re feeling down. Moments of social connection can improve your mental health and reduce stress. Connecting with other people, whether it’s in person, over the phone, or via virtual hangout, helps you release mood boosting hormones that improve your overall well being.
10. Consider Supplements
While you should talk to your doctor before adding any new supplements to your regimen, there are a few you should consider if you’re going through perimenopause. Vitamin D is crucial for bone health, and also helps regulate mood and supports immune function. Magnesium has been found to help reduce hot flashes and improve sleep. Omega-3s are key to maintaining heart health, which is super important seeing that the risk of cardiovascular issues increases with age.
If you’re going through perimenopause, we hope you appreciate this advice and use it to feel better through this stage of life!
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