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Ask your GP or pharmacist for advice if you're thinking about using a complementary therapy. Compounded bioidentical hormones However, there is evidence to support other benefits of regular exercise, such as Pilates-based exercise programs. These benefits include improved energy and metabolism, healthier joints and bones, decreased stress, and better sleep ( 10, 11). You'll probably start by discussing your symptoms with your primary care provider. If you aren't already seeing a doctor who specializes in the female reproductive system (gynecologist), your primary care provider may refer you to one. Delamater, Lara, and Nanette Santoro. "Management of the Perimenopause." Clinical obstetrics and gynecology 61.3 (2018): 419. doi: 10.1097/GRF.0000000000000389 A diet high in refined carbs and sugar can cause sharp rises and dips in blood sugar, making you feel tired and irritable. This may worsen the physical and mental symptoms of menopause.
Perimenopause - Diagnosis and treatment - Mayo Clinic Perimenopause - Diagnosis and treatment - Mayo Clinic
Phytoestrogens. These estrogens occur naturally in certain foods. Two main type of phytoestrogens are isoflavones and lignans. Isoflavones are found in soybeans and other legumes and red clover. Lignans occur in flaxseed, whole grains, and some fruits and vegetables. There are also plant-derived compounds that have estrogen-like properties. For example, hot flushes and night sweats may improve, and then you may develop low mood and anxiety. You can also speak to a pharmacist for advice about treatments and things you can do. How long symptoms last
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Eat a heart healthy diet, with at least five portions of fruit and vegetables a day. Also eat plenty of fibre, and healthy fats from fish, nuts, and seeds. Rich dietary sources include oily fish, eggs, cod liver oil, and foods fortified with vitamin D. Summary You can take HRT for as long as you need it. You can discuss this with your doctor or nurse at your yearly review. Complementary and alternative therapies Gaining excess body fat, especially around the waist, increases the risk of developing diseases such as heart disease and diabetes. Have two to three portions of calcium-rich foods in your daily diet, such as cheese and yoghurt. Calcium helps support your bones.
the perimenopause? - Bupa UK What is the perimenopause? - Bupa UK
Other supplements. More research is needed on the effectiveness of other commonly used supplements such as probiotics, prebiotics, cranberry extract, kava, DHEA-S, dong quai, and evening primrose oil to help alleviate menopause symptoms such as hot flashes and night sweats ( 30, 31). Additionally, calcium-fortified foods are also good sources, including certain cereals, fruit juice, or milk alternatives. Fruits and veggies are low in calories and can help you feel full, so they’re great for weight loss and weight maintenance. It's not currently licenced for use in women, although it can be prescribed after the menopause by a specialist doctor if they think it might help restore your sex drive. FSRH Guideline: Contraception for Women Aged Over 40 Years. Faculty of Sexual and Reproductive Healthcare. fsrh.org, last updated July 2023For example, a study in Korea that looked at the effects of a 12-week walking exercise program found that the exercise improved physical and mental health and overall quality of life in a group of 40 menopausal women ( 12). Hot flashes bothering you? A hot flash is a feeling of intense heat, not caused by external sources. Hot flashes can appear suddenly, or you may feel… READ MORE
Symptoms of Menopause - Healthline 11 Natural Ways to Reduce Symptoms of Menopause - Healthline
The perimenopause is a natural stage of life. In most people it will happen naturally between the ages of 45 and 55 and last for a few months to several years. It can even last a decade or more. Keep a symptom diary. If you feel that particular foods trigger your menopause symptoms, try to reduce your consumption or avoid them completely. Summary Making these healthy lifestyle choices may help ease some symptoms of perimenopause and promote good health as you age: Relaxation techniques. Yoga and meditation, for example, can help reduce stress, which may in turn help improve menopausal symptoms. Adequate vitamin D intake during postmenopause is also associated with a lower risk of hip fractures from weak bones ( 4).Menopausal people have a notable increase in heart disease risk; several studies show that regular exercise may help reduce this risk ( 14, 15). Summary At Bupa we produce a wealth of free health information for you and your family. This is because we believe that trustworthy information is essential in helping you make better decisions about your health and wellbeing. There's a lot I liked about this book & I feel like it is much needed as there is not a lot currently available on this topic. The nuanced and inclusive overall approach was helpful & I learnt a lot.
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