8 Common Perimenopause Symptoms and How to Cope with Them
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Loading... - Haoyu Xiao
- 22 Jul 2022
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Perimenopause (also known as menopause transition) is the stage before menopause where your body goes through hormonal changes that can result in certain symptoms. From irregular periods and night sweats to hair loss and weight gain, it’s not the most glamorous time. To help you feel better throughout this period, we’ve rounded up 8 of the most common perimenopause symptoms as well as how to cope with them as best as possible.
8 Common Perimenopause Symptoms and How to Cope
1. Weight Gain
Many women gain weight during perimenopause. Hormonal changes can lead to weight gain around your abdomen in particular, and weight gain is more common in women who are already overweight or obese. When your estrogen levels start to fluctuate, your body looks for an estrogen replacement and finds one in fat, which is a source of estrogen.
Staying active and eating a healthy diet are the best ways to maintain a healthy weight. Avoid starchy foods like French fries, refined grains like cereal and cookies and high calorie, sugary drinks. Increase your intake of whole grains, fruits and vegetables, as well as protein and fibre. You should be doing at least 150 minutes of moderate exercise per week, with 2 days per week of strength training.
2. Hot Flashes
A hot flash is a sudden feeling of intense warmth in the upper body, which is usually most intense over the face, neck and chest. They’re often accompanied by sweat and can last anywhere from 30 seconds to 5 minutes. Your face and neck may turn red, your heart rate may increase and you’ll most likely break out into a sweat.
There are a number of things that can trigger a hot flash including hot weather, heat, smoking, alcohol, spicy foods, caffeine, tight clothing and stress. Figure out what triggers your hot flashes and avoid them as much as possible. Keep cool throughout the day, watch what you eat and drink, try meditation and yoga and dress in layers so you can adjust as needed.
3. Night Sweats
Night sweats are hot flashes that occur during sleep and disturb you from getting a good rest. If you’ve been experiencing night sweats, there are a few things you can do to combat them. Wear loose-fitting, lightweight cotton pyjamas that are short rather than long. Use layered bedding that can be removed as needed during the night. Open your windows or turn on your bedroom fan. Avoid common night sweat triggers such as alcohol, spicy foods, caffeine and cigarettes.
4. Moodiness
Mood swings, irritability and even feelings of depression can develop during perimenopause. The cause of these symptoms could be sleep disruption due to hot flashes, however they could also be caused by factors not related to the hormonal changes of perimenopause.
Make sure to take good care of your mental health during perimenopause. Exercise regularly, eat a healthy diet, get a good night’s sleep and do relaxation practices like yoga and meditation. You can also consider seeking help from a professional therapist if natural remedies aren’t helping. Read More…
