How to Overcome the Struggles of Perimenopause?
Overcoming the struggles of perimenopause involves a multifaceted approach that includes lifestyle adjustments, dietary changes, and, when necessary, medical treatments. Here’s a detailed look at strategies to address common perimenopausal challenges:
1. Hot Flashes and Night Sweats
Lifestyle Adjustments: Wear lightweight, breathable clothing and use cooling pillows or fans at night. Practice stress-reduction techniques such as mindfulness or yoga.
Dietary Changes: Avoid triggers like sugar, caffeine, alcohol, and spicy foods. Incorporate foods rich in phytoestrogens, such as soy products.
Medical Treatments: Hormone Replacement Therapy (HRT) or herbs/supplements may be prescribed by naturopathic doctors.
2. Irregular Periods
Tracking: Use a menstrual calendar or app to monitor cycles and identify patterns.
Consultation: Discuss with a naturopathic doctor to manage irregularities and explore treatment options if needed.
3. Mood Swings and Irritability
Mental Health Support: Engage in counseling or therapy to manage mood swings and emotional changes.
Stress Management: Practice relaxation techniques such as deep breathing exercises, yoga, meditation, or progressive muscle relaxation.
Exercise: Regular physical activity can improve mood and overall mental well-being.
4. Sleep Problems
Sleep Hygiene: Maintain a regular sleep schedule, create a comfortable sleep environment, and avoid screens before bedtime.
Relaxation Techniques: Consider practices like yoga or reading to wind down before sleep.
Medical Advice: Consult a naturopathic doctor if sleep issues persist; they may suggest treatments or adjustments to manage night sweats.
5. Weight Gain and Metabolism Changes
Balanced Diet: Focus on a diet rich in fruits, vegetables, lean proteins, and whole grains. Monitor portion sizes and avoid high-sugar or high-fat foods.
Regular Exercise: Incorporate both cardiovascular and strength-training exercises to boost metabolism and support weight management.
6. Vaginal Dryness and Discomfort
Lubricants: Use water-based or silicone-based lubricants to alleviate dryness during intercourse.
Vaginal Moisturizers: Over-the-counter vaginal moisturizers can provide relief from dryness.
Consultation: A naturopathic doctor can offer hormonal treatments or other options if dryness is severe.
7. Memory Issues and Concentration Problems
Mental Stimulation: Engage in activities that challenge the brain, such as puzzles, reading, or learning new skills.
Healthy Lifestyle: Ensure adequate sleep, a balanced diet, and regular physical activity to support cognitive function.
8. Bone Density Loss
Calcium and Vitamin D: Consume foods high in calcium (like dairy products and leafy greens) and ensure adequate vitamin D intake for bone health.
Weight-Bearing Exercise: Activities such as walking, jogging, or resistance training help maintain bone density.
Medical Evaluation: Regular bone density tests and discussions with a naturopathic doctor about preventive treatments may be necessary.
9. Fatigue
Balanced Diet: Eat nutrient-rich foods to maintain energy levels. Avoid excessive caffeine and sugar.
Regular Exercise: Incorporate moderate physical activity to boost energy levels and improve overall well-being.
Sleep Quality: Address any sleep issues that may be contributing to fatigue.
10. Changes in Hair and Skin
Skincare: Use moisturizers and sunscreens to protect and hydrate skin.
Hair Care: Use natural shampoos and conditioners and consider treatments to support hair health.
Healthy Diet: Ensure adequate intake of vitamins and minerals that support skin and hair health.
Each woman's experience with perimenopause is unique, so it’s important to tailor these strategies to individual needs and consult with a naturopathic doctor for personalized guidance and treatment options.
Jaclyn Rebekah Roberts, NBC-HWC, CIHC
