Perimenopause And Tips To Help You Cope
Perimenopause is the phase of a woman’s life leading up to menopause. During this phase, the ovaries release eggs less regularly and begin to produce less estrogen and other hormones. Consequently, women may begin to have irregular menstrual cycles and experience symptoms that usually mark the onset of “the change.” In this article, we’ll discuss perimenopause and how to cope with the changes that are happening in your life.
Menopause actually occurs when a woman permanently stops having menstrual periods. Perimenopause is the transitional period of time before menstruation completely stops, and generally starts between one and six years before menopause. Some experts believe that it can actually start up to 10 years before menopause. Women typically experience mood changes, changes in sexual desire, difficulty in concentrating, headaches, night sweats, hot flashes, vaginal dryness, sleep disturbances, joint and muscle aches, extreme sweating, frequent urination and symptoms that are similar to premenstrual syndrome.
Lifestyle counseling is important for all perimenopausal women, because good health habits can reduce the incidence of chronic health problems later in life. A healthy lifestyle should include good nutrition, exercise, and abstaining from smoking and drinking to excess. A healthy diet, low in fat and high in grains, fruits, and vegetables can benefit women going through pre-menopause and menopause because it reduces their risk of hypertension, osteoporosis and weight gain. Adequate calcium intake is especially important to maintain bone density as estrogen levels decline. Women should get calcium from dietary sources, such as low-fat or non-fat dairy products, greens, broccoli, canned sardines and salmon, fortified orange juice and cereal.
Exercise has a variety of benefits for peri menopausal women. However, exercise may the last thing on your mind when your hormones are raging and you feel exhausted. Instead of giving up before you even start, keep in mind that no one is expecting you to run a marathon. Start with a brisk walk and work your way up from there. To get the benefits of aerobic exercise, you have to get your heart rate up for twenty minutes. If you really dread exercising, then try working out with a friend, play a team sport instead of opting for the monotony of a treadmill, and try a variety of exercises and activities to keep your routine fresh. Women who exercise regularly report a marked decrease in sleep disturbances and muscle pain and an improvement in their mood and sex drive.
Depression and anxiety are very common symptoms associated with perimenopause and hormone fluctuations. Experts believe that the decreased amount of estrogen being produced by the body can leave a woman feeling drained and listless. Again, diet and exercise can be the right treatment for you. What you don’t do can be as important as what you do, do. Women going through pre-menopause and menopause should stay away from symptom triggers like caffeine, spicy food, smoking and alcohol. If a lifestyle change doesn’t help, then talk to your doctor. He can recommend a course of treatment suited to your individual symptoms.
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