Like most American women in their 40's, you probably need perimenopause help when dealing with the uncomfortable symptoms that occur during the transition to menopause. The easiest and most obvious solution seems to be hormone replacement therapy; you've probably seen advertisements on why you should start taking hormones years before menopause. What these ads don't tell you is that synthetic estrogens can cause estrogen dominance, which increases the risk for heart disease, osteoporosis, and breast cancer. Instead of taking the plunge and risking the side effects of hormone replacement therapy, why not try to reduce the symptoms naturally? Here are five simple, inexpensive things you can do to restore your hormonal balance.
1. Exercise: For Perimenopause Relief
While exercise is no cure for hot flashes, it does help perimenopausal women cope with the anxiety, stress, and depression that occurs along with the symptoms. This was discovered by researchers at Temple University, Pennsylvania. The study's author looked at 380 women with an average age of 42 who spent 15-90 minutes walking five times a week. At the start of the study period, all of the women were perimenopausal. By the end of the study period, half experienced hot flashes. However, the researchers noted that they had lowered levels of stress, depression, or anxiety, especially those who spent at least 30 minutes a day walking. This observation is very important because the drop in your estrogen levels does lead to increased anxiety, stress, and depression.
You don't have to get a gym membership to obtain the psychological benefits of exercise. Instead of driving to work, try taking the bus and walking the extra blocks. Or why not skip the elevator and take the stairs? There are many ways to sneak exercise into your daily routine, and you won't have trouble finding one that suits your pace and needs. Just make sure you don't overdo it.
2. Diet: To Improve Perimenopausal Symptoms
Cut down on the processed foods and fatty foods and switch to a high-protein diet with complex carbohydrates. Proteins contain amino acids, which are the building blocks of hormones and enzymes. Get enough amino acids in your body, and you'll be able to restore some of the hormonal imbalance that occurs during menopause. However, be very selective about where you obtain your protein; red meat and fatty meats will only increase your risk of heart disease and aggravate estrogen dominance. Studies show that a diet of 25% fat lead to endometrial cancer and breast cancer because they shift the formation of benign metabolites. Instead of eating more meat, go for healthier sources like tofu and legumes. Complex carbohydrates, on the other hand, take longer to get converted into glucose, which means you'll have lots of long-lasting energy for the rest of the day.
3. Black Cohosh: A Favorite Pre Menopause Helper
If those hot flashes are being too bothersome for comfort, go for a natural remedy like black cohosh. Black cohosh, a tall perennial plant from the buttercup family, contains a substance called glycosides which regulates body temperature and reduces hot flashes. There are a number of studies on the efficacy of black cohosh, with many women reporting fewer hot flash incidents. The average dose is 40mg a day and relief from the symptoms occur in four weeks.
4. Sleep: An Essential for Perimenopausal Support
Like diet and exercise, sleep is an important human need. According to the National Sleep Foundation, the average woman aged 30-60 only gets six hours of sleep a day - two hours short of the recommended eight hours. Not only will a good night's sleep make you feel invigorated and re-energized, it will also prevent adrenal fatigue, a common condition among perimenopausal women where overworked adrenal glands place you in a constant state of exhaustion.
5. Meditate: A Secret to Aging Gracefully
Meditation is another approach to preventing adrenal fatigue and reducing the symptoms of perimenopause. The type of meditation you'd like to use is your choice, as long as it reduces the psychological effects of perimenopause and restores your sense of well-being. Ultimately, meditation will help you view this moment of your life as a positive one, filled with change and exciting possibilities. Although the symptoms of perimenopause might be uncomfortable at first, they are the harbinger of a new era where most women report feeling more comfortable and at ease with themselves.
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