Perimenopause is a natural stage in a woman’s life, marking the transition from her reproductive years into later life. For many women, this transition is accompanied by symptoms that can be uncomfortable at best. Hot flashes, night sweats, changes in the regular menstrual cycle, sleep difficulties, irritability, and mood swings all can affect a woman’s quality of life during and after perimenopause.
That’s why we created Estrolene for Perimenopause Support. Our all-natural herbal and nutrient formula addresses the most common complaints of perimenopause. But oftentimes health is not just about taking a pill – even if it’s a nutritional supplement! Leading a healthy lifestyle during perimenopause not only helps you establish good habits for the rest of your life, but it can also enhance the therapeutic effects of supplements like Estrolene.
With that in mind, we’ve prepared a list of healthy lifestyle tips to manage perimenopause. From healthy eating tips to ways to manage stress, we’ve got you covered. So, read on for more on how to establish a healthy lifestyle during perimenopause.
Maintain a Healthy Weight
Maintaining a healthy weight is important at any age, but it can be especially helpful during perimenopause. The hormonal changes that accompany perimenopause can cause women to gain or retain weight. Genetics, poor eating habits, a sedentary lifestyle, or just plain aging can contribute to this as well. But studies show that weight gain – especially around the middle (often a sign of visceral fat accumulation) – is the most dangerous kind, as it increases the risks of cardiovascular disease, type 2 diabetes, stroke, and various forms of cancer.
Achieving or maintaining a healthy weight may help you manage perimenopausal symptoms, too. Research shows that women experiencing hot flashes and night sweats experienced a significant reduction in their symptoms after adopting a healthier diet and losing weight.
As we age, we tend to lose muscle mass which makes us burn calories less efficiently and reduces our overall caloric needs. But we still need proper nutrition, so making sure you’re eating healthful foods and not loading up on sugary or carbohydrate-heavy foods is important. Getting enough movement and activity during the day is important, too!
Eat A Healthy and Nutritious Diet
One of the most important ways you can maintain a healthy weight during perimenopause is by eating a balanced diet that is high in nutrition and low in sugar, simple carbohydrates, and inflammatory foods.
Make sure you are eating plenty of fresh fruits and vegetables; this is a good way to fill up on healthy foods with a high nutritional value. Research shows that eating a diet rich in fruits and vegetables can actually delay the onset of menopause because the antioxidants in fruits and veggies help counteract the free radical cellular damage that can affect ovarian follicles.
Eating foods that are high in calcium and vitamin D is also a good way to protect your body from the effects of aging and the loss of bone density that often accompanies perimenopause. And while supplements like Estrolene can be a good way to make sure you are getting enough of these important vitamins and minerals, researchers say that the best way to get them is through diet. Foods high in calcium and vitamin D include dairy products like milk, yogurt and cheese, nuts and seeds, fish like sardines and salmon, and vegetables like broccoli and leafy greens.
Foods that contain phytoestrogens can be a great addition to your diet during perimenopause as well. Phytoestrogens are compounds naturally found in plants that, when consumed, mimic the way estrogen acts in the body. Studies show that phytoestrogens can actually reduce perimenopausal symptoms like hot flashes and night sweats. (That’s why we’ve included them in Estrolene!) You can find phytoestrogens in soy and soybean products, tempeh, flax and sesame seeds, oats, barley, and many other foods.
Last, but not least, reducing sugar and other inflammatory foods in your diet will improve your health and ease your transition through perimenopause. Some research shows that stabilizing blood sugar can help manage symptoms of hot flashes during perimenopause. We know that consuming foods that are high in processed sugar or simple carbohydrates can wreak havoc on stable blood sugar levels. Other types of inflammatory foods can include alcohol, saturated and trans fats, and many processed foods.
Get Regular Exercise
We all need regular exercise to stay healthy, but it can be especially important during perimenopause. As we age, our bodies have a tendency to lose muscle and retain fat, and staying active can help avoid unhealthy weight gain and loss of muscle. Studies show that regular exercise during perimenopause can improve sleep, mood, and overall quality of life.
Exercise can be as simple as getting up early to walk the dog before work or taking a stroll with your family or partner before dinner. Walking not only helps women maintain a healthy weight distribution during perimenopause, but can also help prevent loss of bone density.
You might also try group fitness classes like Pilates, which has been shown to improve vasomotor, mood and other physical symptoms associated with perimenopause. Light weightlifting and cardiovascular activity can be great ways to keep moving and maintaining strength as well!
Managing stress is one of our most important healthy lifestyle tips to manage perimenopause! We know from research that many diseases and conditions can be attributed to or worsened by chronic stress. Perimenopause, too, is affected by stress with studies showing higher perceived stress levels leading to more intense symptoms.
So what can you do to manage stress? Physical activity is one way to help lower your stress levels. We recommend beginning or renewing a daily yoga practice to experience both the physical, mental, and emotional benefits of this ancient mind-body exercise! Research shows that yoga helps improve quality of life for women in their perimenopausal years.
Meditation is also a great way to lower and manage stress. Mindfulness-based stress reduction (MBSR) is a specific meditation technique that has shown positive results in helping to reduce perimenopausal symptoms.
Take Natural Supplements
Natural supplements can be a wonderful addition to your healthy lifestyle. In fact, research shows that those who use dietary supplements like vitamins, minerals, and herbs tend to have lower levels of inflammation and greater overall health with less risk of chronic diseases like diabetes and heart disease.
Natural supplements can help you manage perimenopause as well. Of course, our favorite is Estrolene, our own all-natural blend for perimenopausal support. We chose the most important vitamins and minerals to help protect bone density and immunity and combined them with a proprietary herbal blend targeted to address the most common complaints of perimenopause – hot flashes, night sweats, fatigue, mood swings, sleep problems and reduced libido. Our formula is a safe and effective way to ease symptoms of perimenopause and feel like yourself again!
Healthy Lifestyle Tips to Manage Perimenopause
Perimenopause can be a challenging time in a woman’s life, especially if you experience uncomfortable symptoms like hot flashes, night sweats, moodiness, fatigue, sleep issues and loss of libido. But living a healthy lifestyle can help manage these symptoms, improve your overall health and quality of life!
Maintaining a healthy weight is important in reducing symptoms of perimenopause and protect against cardiovascular disease, stroke, and type 2 diabetes. Make sure that you’re eating a healthy diet, as this is one way you can maintain a healthy weight, and get plenty of antioxidants that slow aging and delay the onset of menopause.
Add in leafy greens, nuts and seeds, low-fat dairy products, and soy-based foods to up your intake of calcium, vitamin D and phytoestrogens – all important for perimenopausal women. Calcium and vitamin D protect against bone loss and the risk of osteoporosis while phytoestrogens can reduce vasomotor and other perimenopausal symptoms.
Getting plenty of regular exercise will help protect against bone loss, too. And studies have shown that fitness programs like Pilates can help reduce both physical and psychological symptoms associated with perimenopause. Exercise and meditation, especially mind-body practices like yoga, can also help you reduce and manage stress levels. The benefits you experience will be numerous!
Finally, adding natural supplements like Estrolene into your daily health regime can ease your transition into perimenopause as well as benefit your overall state of health.
We hope that these suggestions for healthy lifestyle tips to manage perimenopause will help to ease your transition and help you achieve optimum health!