4 ways to manage peri-menopause to menopause
Often women pass a drab comment on getting freedom from the monthly shackles of menstrual cycle. It’s not surprising as the hassles of monthly periods are many – freak accidents, cramps, discomfort, bloating and sometimes the fatigue. And who enjoys getting it every month like a clockwork?
However, regular and normal periods is an indicator of good health of a woman. It indicates that the reproductive hormones are working in balance.
The moment the periods stop or starts showing signs of stopping, it wreaks havoc on a women’s body. A stage which we call hormonal imbalance. After a few years through the menopause, we attain a new normal and symptoms start settling down. However, the lack of estrogen makes a woman vulnerable to thinning of bones leading to osteoporosis.
Perimenopause is the transition time when estrogen (female hormone) level begins to dip. It continues till the time a woman stops getting her periods completely at a stretch for 1 year, at which time clinically the woman has entered menopause.
The time during perimenopause is testing for every woman. She finds herself lethargic, suddenly sees herself gaining weight around the abdomen, finds it difficult to fall asleep added to it hot flashes and irritability – it’s not easy. A woman can do few things to better sail through this period:
- The following foods have been known to be sources of phytoestrogens. Phytoestrogens are chemicals found from dietary sources which mimic estrogen function when inside the body:
a. Flaxseed, chia seeds
b. Soybean and soya products like – Tofu, soya chunks, soya milk
c. Fruits – Strawberry, peach, banana, berry
d. Nuts – Pistachio, peanut, walnut
e. Dry fruits – apricot, date, prune
f. Red wine (in moderation)
- Reduce intake of sugar rich food and replace with good quality oil. Sugar has highly inflammatory properties. Instead replace the simple carbohydrates with some good quality oil/fat in your food ex coconut oil, avocado, flax seed and chia seeds.
- Exercise regularly – Include swimming, cycling and strength training 5-6 days a week. Exercises boost your mood by releasing happy hormones endorphins. It also strengthens your muscles to give extra support to your skeletal system when your bones are thinning due to lack of estrogen.
- Beat stress – try massage, breathing technique to practice relaxation. Ashwagandha and Tulsi has known to help reduce stress and relax your body.
It’s inevitable that all of us will go through perimenopause and menopause. However, we can choose to have a smooth journey through it.
If you have any queries regarding this topic or how to enhance your perimenopausal health, do give us a call at 99721 40752 or send us a message.
Stay fit, stay healthy and stay happy!