Perimenopause- Which lifestyle changes should you adopt ?

Perimenopause

It is the period of a woman’s life shortly before the occurrence of the menopause. 

The transition period of a woman towards menopause , called perimenopause  usually occurs in a woman’s life in her 40s .  In rare cases , it can  occur in late 30s also .  It’s the time when the ovaries gradually begin to make less estrogen. After an average 4-5 years of the transition period of perimenopause , a woman finally reaches the stage of menopause when the ovaries stop releasing eggs .

Women in perimenopause stage are known to show symptoms like hot flashes , fatigue , irregular periods ,  thinning of hair , skin dryness , mood swings , trouble sleeping and weight gain too . I have been in contact with few women who are around the age of 45 , they haven’t made any changes in their diet or not living a sedentary lifestyle but still they are gaining weight .

I am 42 and  I am having regular periods till now . But sometimes I do notice swings in my mood  and since this lockdown has started I feel some change in my sleeping pattern also . I mean I don’t get to have a sound sleep as earlier . I don’t know if it’s because of lockdown stress or it’s the onset of perimenopause .

Whatever is the case , I thought why not to research about it and be ready  for the perimenopause stage in advance ?

Here I am sharing whatever I learnt :

Symptoms of Perimenopause

Perimenopause brings many unpleasant symptoms .

Weight gain and fatigue

These are the most common perimenopause symptoms. It is  all the time feeling like just lying with no energy levels . Actually perimenopause brings drop in estrogen . Estrogen regulates energy at cellular level . So you feel less energetic . The hormonal imbalance may make weight loss difficult .

Thinning of hair

Again loss of estrogen is responsible . Hair follicles need estrogen to sustain growth . Low iron may also be the reason.

Joints Pain

Women experience varying degrees of joint pains during perimenopause . The estrogen hormone is involved in absorption of calcium in the body . A drop in the hormone results a reduced bone density and hence joint pains .

Stomach problems  

Many women experience changes in gastrointestinal function –like acidity or excessive gas production . The hormonal imbalance during perimenopause causes longer time for food to be digested and hence bacteria gets more opportunity to ferment the food and create gas.

Memory problems

Misplaced things at home , opening fridge but forgetting what did you open it for , such memory problems also creep up during perimenopause . Stress and less sleep contribute to it .

Lifestyle changes that can ease Perimenopause  

Research says that though menopause is natural and every woman has to go through this phase , some lifestyle changes can make it easier to handle .

• Include more water in your diet

Include more water . When you have hot flashes, you sweat . Water can help  regulate your  temperature . You should avoid spicy foods as those may trigger you to flash. Water can solve the problem of skin dryness too .

• Find a self-calming skill to practice, such as yoga or meditation

Meditation or Pranayama can calm down your mood swings or sudden anger . You must practice meditation for five minutes before bed .

• Take care of your Diet

  Remove refined sugar from your diet . Reduce gluten too as it would help to improve joint pains and also take care of your weight gain. Also avoid alchohal or excess caffeine . Midlife women should focus on nutrient-dense food that is lower in energy (calories).

• Engage in a creative activity.

There is a probability of having  less concentration during perimenopause . So it’s advised to keep your mind sharp by tasks like reading , solving some puzzles and watching less of TV

• Focus on self-worth

You may notice weight gain or skin dryness during perimenopause . And 40s already might have got you some wrinkles and grey hair . So the chances are that you start feeling low self-worth . To improve it , focus on  what you like about yourself and your skills .

• Make sure to add enough of calcium in your diet.

Around the perimenopause or menopause stage , bone health becomes a focus for women . You must take milk ,curd ,dark green vegetables , soy products or take calcium supplements too.

•  Vitamin D is necessary

Vitamin D is necessary for absorption of calcium  , so don’t forget to bask in the sun. Fortified milk and eggs are a good source of vitamin D . Studies show association between vitamin D and prevention of some types of cancer too including breast cancer .

• Exercise

 You must spare 150 minutes per week for moderate exercises , 75 minutes per week of vigorous exercise, or an equivalent combination of both . Activity can be performed throughout the day in episodes of at least 10 minutes. Your exercise regime should include resistance training, training each major muscle group 2 to 3 days per week .

These are some  basic lifestyle changes that can prepare  you for Perimenopause in advance . Remember that it’s not something you have to worry about .

Think Less , make yourself busy more . Eat less , move more . Worry less , enjoy more .

Diet care

Fitness care

For more information you may head towards  these links  :

1. Perimenopause – The Savvy Sister’s guide : a book by Dr Anna Garrett
2. Promoting healthy lifestyle during menopausal stage