HOW TO MANAGE PERIMENOPAUSAL SYMPTOMS It’s never too soon to start taking care of yourself in order to prepare and supportbody through this natural process of life.
Perimenopause is an inevitable part of ageing, and unfortunately, nothing can be done to prevent this stage of life. However, there are several ways that you can manage this transitional phase of your life and reduce its impact. Below are the few important steps you can take when you are close to perimenopause or start experiencing some of the perimenopausal symptoms:
EXERCISE: Regular, moderate exercise is an excellent way to maintain bone mass and reduce your risk of osteoporosis. But, don't over exercise, because excessive exercising causes stress in the body which raises cortisol levels which imbalances sex hormones, progesterone first of all. RIGHT DIET AND EATING HABITS: Eating nutritious meals doesn’t mean that you should cut out your favourite treats. Simple few tips can support the hormones and control weight gain: 1. Have protein based food with each meal. Best sources of protein is chicken, turkey, liver, beans, eggs, lentils. Protein in your diet helps to keep insulin balanced and support muscle mass. 2. Get enough fibre to aid detoxification of hormones, keep gut microbiome diversity and balance hunger hormones. The best source of fibre: green leafy salats, broccoli or broccoli sprouts, cabbage, Brussels sprouts, flaxseed, pomegranate etc 3. Eat healthy fats like avocado, fatty fish, nuts and seeds. Fat is one of the most crucial element for hormone balance. Omega 3 is essential for hormone production and maintaining proper hormone function. 4. Use healing herbs and spices like rosemary and sage. 5. Eat Phytoestrogen foods - organic tempeh and soya, soybeans, chickpeas, flaxseeds, almonds. 5. Include foods and supplements (if needed) supporting Progesterone and Oestrogen production and clearance.
AVOID TRIGGER FOODS: Certain food can trigger or exacerbate hot flashes, night sweats and mood swings. Avoid spicy foods, anything too sugary or sweet, and large amounts of caffeine.
LIMIT ALCOHOL: Alcohol increases cortisol levels (stress hormone), impacts insulin sensitivity and affects thyroid function and have significant impact on hormones, oestrogen and progesterone balance.
STAY HYDRATED: A decrease in oestrogen levels can lead to dryness, not just vaginally but in the mouth and skin, too. By staying hydrated you can combat this.
STRESS MANAGEMENT: Stress can trigger hot flushes and mood swings, so wherever possible, try to avoid stressful situations.