Going through perimenopause? Eat well, stay active, use natural supplements to balance hormones

Are you in your 30s or 40s and are experiencing some strange shifts in your body? Do you feel you’ve put on weight even though your diet is exactly the same? Or you feel more irritable or have trouble sleeping? You’re probably perimenopausal.

Perimenopause is the phase before menopause where hormonal changes in your body can lead to symptoms like mood swings, hot flashes, and changes in energy levels.

This can be a time when you reinvent yourself, with a healthier diet, exercise, regular sleep schedule, and even lead you to a period where you embrace self-care and personal growth.

Here are some tips to help you thrive through your perimenopause years

• Prioritise nutrition

Perimenopause can be a wake-up call for many to focus on their diet. As Harvard Health notes, “A nutrient-rich diet can help mitigate the physical effects of hormonal shifts.” Focus on nutritious foods that are rich in calcium, magnesium, vitamin D, and omega-3 fatty acids. These will support your bones as they grow weaker, improve your mood, and fight inflammation. Incorporate leafy greens, nuts, seeds, fatty fish, and whole grains into your diet. Limit caffeine and alcohol, as they can trigger hot flashes and disrupt sleep.

Also read | Perimenopause diet tips: Make flaxseeds, turmeric and dark chocolates your best friends

• Stay physically active

If you notice that you have gained weight without changing your diet, are having mood swings, and trouble sleeping, then regular exercise can come to your rescue. Aim for a combination of aerobics, strength training, and flexibility exercises. Strength training helps maintain strong bones, while aerobic exercises like walking or swimming will take care of your heart and mood, according to the Journal of Mid-Life Health. Gentle exercises like yoga or pilates can reduce stress and enhance flexibility.

• Manage stress mindfully

Research from Psychoneuroendocrinology states, “Mindfulness-based interventions have been shown to significantly reduce anxiety and stress during perimenopause.” Practice mindfulness, meditation, or deep breathing exercises daily to keep your stress under check. Other relaxing activities like journaling or spending time in nature can help you stay grounded.

• Get quality sleep

Poor sleep can make you even more tired and cranky in the morning. Establish a calming bedtime routine and stick to a regular sleep schedule, sleeping and waking up at the same time every day.

Avoid screens before bed, as blue light interferes with melatonin production, which is the hormone need for sleeping. The Sleep Health Journal suggests, “Relaxation techniques like reading or stretching can prepare your body and mind for restful sleep.”

Also read | Relationship tips: 7 strategies for couples to address the transitional phase during perimenopause

• Support hormonal balance naturally

Instead of going for medical interventions to balance your hormones, consider balancing them the natural way. Some natural supplements, like evening primrose oil, black cohosh, and flaxseed, have shown promise in reducing symptoms. The National Center for Complementary and Integrative Health notes, “Herbs like ashwagandha and maca root may support hormonal balance naturally.”

• Stay connected and build a support system

This time can feel alienating as you don’t understand the changes your body is going through. Talk to friends, join support groups, or connect with others experiencing similar changes, even if it is online.

Social support positively impacts mental health. Knowing you are not alone in this will give you solace and confidence. Therapy or counselling can also help process emotions and stress.

• Communicate openly about intimacy

If you are going through a period of low sex drive, communicating this with your partner at this time is important. Menopause: The Journal of The North American Menopause Society explains, “Open communication and exploring solutions like lubricants or medical advice can help maintain intimacy and connection.”

• Get regular health screenings

Don’t skip regular health screenings at this age. These can help detect potential health issues early on. Schedule check-ups for breast health, cervical health, and bone density, especially to monitor for osteoporosis.

Also read | What is menopause, signs and symptoms of this natural transition, expert tips to manage

• Embrace self-care and personal growth

Perimenopause can be a completely new time in your life where you’re at that perfect mid spot in your life. Use it as an opportunity for self-reflection. Set aside time for things you love. Rediscover hobbies, start a new course, or celebrate your achievements.