Perimenopause is a natural phase in a woman’s life that typically begins in her 40s but can occur earlier or later for some women. Hormonal fluctuations characterize it and can bring about various physical and emotional changes. While each woman’s experience is unique, several natural tips and lifestyle adjustments can help ease the transition into menopause and promote overall well-being during this transformative time. Here, we investigate some effective strategies to support women through perimenopause, empowering them to embrace this natural journey with grace and vitality.
Prioritize Self-Care
During perimenopause, self-care becomes even more crucial. Prioritizing yourself and your well-being can help manage symptoms and reduce the impact of hormonal changes. Engage in activities that bring you joy and relaxation, such as meditation, yoga, or spending time in nature. Adequate sleep is vital; establish a regular bedtime routine and create a restful sleep environment. Additionally, maintain a well-balanced diet by incorporating entire foods, plenty of fruits and vegetables, and healthy fats. Proper hydration is equally important, so drink enough water throughout the day.
Balanced Diet and Healthy Lifestyle
Maintaining a well-balanced diet and a healthy lifestyle is crucial during perimenopause. Opt for nutrient-rich foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential vitamins and minerals supporting hormonal balance and well-being. Including foods rich in phytoestrogens, such as soy products, flaxseeds, and legumes, may also help alleviate symptoms.
Regular exercise is essential for managing perimenopause symptoms. Engage in brisk walking, jogging, yoga, or strength training to improve mood, reduce stress, and maintain a healthy weight. Exercise also promotes bone health and reduces the risk of osteoporosis, which becomes more common during menopause.
Exercise Regularly
Regular exercise is essential during perimenopause for maintaining overall physical and mental well-being. Entertaining activities such as walking, jogging, swimming, or cycling can help manage weight, improve cardiovascular health, boost mood, and reduce the risk of osteoporosis. Aim for a minimum of 2.5 hours of moderate aerobic exercise per week, complemented by strength training exercises to promote bone health. Consult with a healthcare expert to determine the best exercise regimen based on your needs and preferences.
Manage Stress
Stress can exacerbate perimenopausal symptoms, including hot flashes, mood swings, and sleep disturbances. Therefore, it is crucial to adopt effective stress management techniques. Engage in exercises that help you relax, such as deep breathing exercises, mindfulness meditation, or gentle stretching. Prioritize activities that bring you joy and reduce stress, whether spending time with loved ones, pursuing hobbies, or practicing creative outlets such as painting or writing.
Herbal Remedies and Supplements
Certain herbs and supplements can offer support during perimenopause. Black cohosh, for example, is known to alleviate hot flashes and promote hormonal balance. Red clover, Dong Quai & evening primrose oil are popular herbal remedies for managing menopausal symptoms. However, it’s necessary to consult with a healthcare expert before starting any herbal supplement, specifically if you have existing medical needs or are taking other medications.
Vitamin and mineral supplements can also support overall health during perimenopause. Calcium and vitamin D are important for maintaining bone health. In contrast, B vitamins, magnesium, and omega-3 fatty acids help manage mood swings and support cardiovascular health. Always choose high-quality supplements from reputable brands and follow the recommended dosage.
Stay Connected
Perimenopause can sometimes make women feel isolated or disconnected. Maintaining strong connections with loved ones and seeking support from friends, family, or support groups is crucial. Talking openly about your experiences can help alleviate emotional burdens and provide a sense of solidarity. Sharing stories and advice with other women going through similar transitions can be empowering and comforting.
Perimenopause is a natural phase in a woman’s life, and adopting natural tips and lifestyle adjustments can be embraced as a transformative journey rather than a burden. Prioritizing self-care, engaging in regular exercise, managing stress, considering herbal support, and staying connected with others are all strategies that can help navigate the challenges of perimenopause with grace and vitality. Remember, each woman’s experience is unique, so find what works best for you and embrace this new chapter of life with confidence and resilience.
Tips for Perimenopause Women
NourishDoc: Simple tips that women can do during the peri-menopause phase
Nutritionist Jenn: The most important thing to understand is just how long that period of perimenopause can be for women. So it can be anywhere from eight to 10 years long for most women, starting in there, typically towards their late 30s into their early 40s. Women start to experience the symptoms of irregular cycles, spotting, you know, body composition and weight changing, sleep changes, vaginal dryness, mood, those types of things, usually around the age of 40 to 43, in the upwards of about 55 is where a lot of that typically happens.
The most important thing is to listen to your body, then when we think about, like, what are the foundational elements so that you can move through perimenopause? So if you are suffering from a lot of bloating and gas, constipation, diarrhea, like everything for you shows up in your gut, that would be a great place to start to support because your gut health is impacting your Hormonal Health. If your blood sugar is unstable and you constantly crave sweets, you always reach for something stimulating. Making sure that you are getting a great source of protein.
Another thing is how well you are taking care of your liver health because our liver is where we metabolize so many of those hormones. And this is simple things like ditching the plastic and using glass for your water, filtering your water, getting in bitters, using digestive bitters, changing up your sources of your, you know, organic non, genetically modified greens and veggies, increasing your antioxidants, dry brushing, stimulating your lymph system, those things are all going to support you know healthy good quality liver health. Then the other thing too is how do you move your body. Moving through asana practices incorporating physical and breath work is massive for women. It’s a huge stress-reduction tool; it can help with your sleep and just tapping in and tuning in.
Tips for Healthy Hair and Skin
NourishDoc: Simple tips for keeping hair & skin healthy
Nutritionist Jenn: So keeping your cell health and your gut health, you know, strong is important. And the other thing is healthy fats, getting those omega threes in and your minerals, right? I think it’s like we talked so much about carb fat protein, but your mineral, magnesium, zinc, and B vitamins are really important. And then using natural products and nourishing your hair and skin, getting enough hydration.
And then what you’re doing from the inside out, like getting enough water, bone broth into your body, looking at those nutrients that will give you a high yield. So I use oils to cleanse my skin, I use oils to moisturize my skin, I try and use as little as possible, I use things like frankincense, you know, and lavender and Geranium and those types of things on my skin, and I’ve just really done less is more over the years.
And I would say one of the biggest things is I don’t drink alcohol, I, you know, get outside in the fresh air and make sure that I’m getting exposed to natural sources of vitamin D, I prioritize my sleep like it is my job. And drinking filtered water. And I’ll say to like limp for the skin, I guasha. As I massage, I don’t just like to slap things on my face; I massage my face when I am cleansing it. I do inversions and yoga, you know, flipping yourself upside down. The benefits for your lymph system are really important.
