The Perfect Diet to complete your Perimenopause Treatment
Menopause is a demanding time in the lives of women. But before menopause hits completely, women experience what is known as Perimenopause. It usually starts 8-10years before menopause and happens when women are in, or, around their 40s. If you’re someone around a similar age bracket, you might have started experiencing various symptoms. While it is totally a natural biological condition, you may go through numerous symptoms, and hence, it’s advisable to seek perimenopause treatment to protect your long-term health.
Perimenopause is a stage that follows premenopausal symptoms and you finally start experiencing menopausal symptoms like hot flashes, irregular periods, mood swings, a substantial decrease in estrogen levels, etc. The symptoms can be psychological, physical, and hormonal. Some of the problems related to perimenopause are listed below:
- Lack of Concentration
- Weight gain
- Depression and Anxiety
- Low Libido
- Behavioural Issues
These are but a few. You might also be at risk of developing heart conditions as there is a marked increase in cholesterol levels. Therefore, perimenopause treatment becomes absolutely necessary to minimize any correlated problems.
Can Diet Really Help in Perimenopause Treatment?
Diet is a decisive element that might not work as the ultimate solution but goes a long way in attaining balance and managing any condition that you experience. To tackle the bothersome symptoms, you can modify your diet by welcoming the following changes:
1- Say No to Refined Carbs and Sugars
Foods like pizza, burgers, pasta, cookies, cake, etc. can absorb into the bloodstream in no time and affect blood sugar levels; making you prone to diabetes. Due to haywire insulin levels during this time, you might experience food cravings and be prompted to eat unhealthy junk food; however, you should avoid this at all costs. Consuming food items high in sugar can mess up your hormones and make you sluggish, resulting in weight gain and lethargy. If you’re someone who prefers sweeteners, using jaggery, honey, etc. instead of processed sugar would really help.
2- Regulate Alcohol Intake
If you’re someone who consumes alcohol, it would be a wise decision to measure your intake. While alcohol might help you relax and unwind after a long day, it raises the internal body temperature. This can result in an increased frequency of hot flashes, night sweats, or also work as an emotional trigger. Reducing alcohol intake is key to a healthier life.
3- Life is better without Spice
While spicy foods are something the majority of you cherish, they can actually make your hot flashes worse. Highly processed foods, fried food, etc. will end up making you prone to cardio-related issues. You can refrain from regular consumption of spicy and oily food.
4- Fiber is your Friend
Including food items rich in fiber is a boon for your digestive health. They also increase your immunity and help in weight control. To increase fiber in your diet, you can add oatmeals, lentils, whole grains, etc to your diet.
5- Berries are Bae
Berries are rich sources of fiber and antioxidants making them a healthy choice for improving your blood flow. Since they are low on sugars, they can actually be a fulfilling replacement to satiate your sweet tooth.
Including eggs, lean meats, tofu, etc help you feel full and reduce your snack intake. They help build better immunity and provide inner strength reducing lethargy, cramps, and fatigue.
The risk of encountering bone problems like osteoporosis, arthritis, etc escalates in your 30s-50s. As a result, it’s best to keep your bone health in check. Including diet supplements that maintain your calcium levels can help you secure yourself against gripping bone-related problems.
Miscellaneous Solutions for Effective Perimenopausal Treatment
While diet plays its part and prepares your body internally to face perimenopause, making some lifestyle changes can minimize the effects you may encounter.
1- Move your Body
Regular movement betters your mood and makes you active. Women facing weight gain issues, cardio, or bone problems need to start exercising in order to lessen the risks. If you’re someone who is not into exercising, you can start by making basic routines like walking, jogging, light yoga, breathing exercises, etc, and explore your way into it.
2- Say Yes to Sleep
Getting a minimum of 8 hours of sleep should be a goal in your head. Quality sleep will make you feel less stressed and relaxed. It is common for women to feel irritable, anxious, and restless causing a lack of focus. Hence, sound sleep will help you by fighting constant tiredness and exhaustion.
3- Change of Environment
Perimenopause affects the psychological well-being of women. If you’re someone who is triggered by her environment, it’s key to keep exploring and altering your environment in ways that bring you a sense of peace. Recovery and rest are paramount in this phase of life, therefore changing your physical settings could make you feel better.
Try these tips and observe for yourself how baby steps aid your perimenopause treatment journey!