7 Diet and Wellness Tips during Perimenopause

Perimenopause is a phase in a woman’s life when her body is starting to transition to menopause. It can bring with it annoying physical and emotional changes that can make it difficult to stay healthy and well. There are many signs and symptoms of perimenopause. This includes hot flashes, mood swings, trouble sleeping, night sweats and trouble with focus. Some women might also experience the onset of vaginal dryness during perimenopause. The symptoms will vary for women and can start as early as your 30’s for some women.

To ensure that this period of your life is as comfortable as possible, here are 7 diet and wellness tips during perimenopause.

Eat a balanced diet:

A balanced diet of fruits, vegetables, whole grains, lean protein, and healthy fats will give you the nutrients, vitamins and minerals you need to feel your best. It is also important to pay attention to portion sizes to make sure you’re not overeating. Cut out all kinds of junk food and ultra-processed food from your life. Cutting out refined sugar and sodas from your diet will not only help you become healthier but also reduce the symptoms of perimenopause transition in your life.

Stay hydrated:

Water is essential for health, and it’s especially important during perimenopause when your body is trying to adjust to changes in hormones. Aim to drink at least eight glasses of water a day to keep your body hydrated and to reduce fatigue. Drinking a glass of water early morning as you wake up helps kick start your system and gives you the energy boost that you need. Dehydration can also make us feel tired, lethargic and low on energy. Drinking enough water helps improve our mood too.

Get enough sleep:

Sleep is essential for overall health, and it’s especially important during perimenopause. Aim for seven to nine hours of quality sleep every night. Lack of sleep can worsen symptoms of perimenopause including hot flashes, mood swings, and fatigue. Make sure to put your phone away at least 2 hours before you go to bed and put it on silent so you can get optimum sleep and rest. You can also drink some calming herbal tea a few hours before you sleep to help relax and improve sleep quality.

Exercise regularly:

Regular exercise can help reduce the physical and emotional symptoms of perimenopause, including fatigue, weight gain, and mood swings. Aim for at least 30 minutes of moderate exercise every day. You can go for walks, take up yoga or even start playing a sport that you find fun and exciting. A fitness regime can massively help in reducing symptoms of perimenopause.

Limiting caffeine

Caffeine can worsen perimenopause symptoms including hot flashes and night sweats. Try to limit your intake of these substances to reduce the intensity of your symptoms. Coffee can sometimes give some women heart palpitations as well. Try not to have more than one cup of coffee daily and avoid it after 4 PM.

Take Supplements:

Supplements such as magnesium, calcium, and B vitamins can help to reduce the severity of perimenopause symptoms. Speak to your doctor to determine which supplements are right for you. Make sure you include supplements in your daily dietary regimen. Ask your doctor to run blood tests on you as well to check for any deficiency like vitamin d, vitamin b, iron, calcium etc.

Make time for relaxation:

Taking time for yourself is important for managing the symptoms of perimenopause. Relaxation techniques such as yoga, acupuncture, massage, and mindfulness can help to reduce stress and improve your overall health and well-being. Listening to lofi music can also help you relax. Light a candle or spray some scents in your room to help you feel more relaxed.

You should take up a hobby or passion that you find calming and soothing. This could be reading, baking, gardening, knitting, painting, listening to music or anything else you find relaxing.

Conclusion: 7 Diet and Wellness Tips during Perimenopause

Perimenopause can be an overwhelming time for women, but these 7 diet and Wellness tips during perimenopause can help you to manage your symptoms and stay healthy and well. Remember to listen to your body and take care of yourself. And if you’re struggling with the physical and emotional changes of perimenopause, reach out to a doctor or healthcare professional who can provide you with extra support. Remember, you are all you have, don’t neglect your needs!

Follow these 7 diet and wellness tips during perimenopause to manage symptoms. Embrace balance, hydration, sleep, and relaxation for better health.