Topic 2- PERIMENOPAUSE
“Time of Crucial Transition in Women’s Lives“
PERIMENOPAUSE is a phase when a woman’s body is getting ready for Menopause!!
This phase begins with the onset of irregular periods and continues until a period stops or one year after the stopping of the period.
On average this phase lasts for 3-4 years.
You may be going through Perimenopause if you are in your 40’s & Exhibiting any of the following Symptoms!!
Periods Issues
- Irregular periods or Missing periods & or Heavy or Light bleeding than usual
Mood Changes
Irritability ,Depression , Anxiety
Low Libido or
Lack of Sexual Desire
Hot Flashes
A sudden feeling of warmth in the upper body, usually in the face, neck, and chest, that can cause sweating & reddening of the skin
Night Sweats
Vaginal Dryness
Leading to pain & discomfort during sex
Difficulty in Holding Urine
Difficulty in Falling or Staying Asleep, or Unable to get Quality Sleep
If The symptoms are intolerable or interfering with the quality of life
consult a doctor!!!
Easy Ways to Overcome Perimenopause Symptoms
Practice Yoga & Meditation
- Regular yoga not only strengthens and stretches the body but also enhances the functioning of the digestive, endocrine, circulatory, and respiratory systems
- Yoga has been shown to lessen perimenopausal symptoms such as hot flashes and night sweats
- Meditation calms the mind and helps to improve sleep quality
Eat diet high in fruits & vegetables
Eat whole grains – brown rice, whole wheat bread, barley, quinoa, oats
Eat high quality protein – dal, sprouts eggs, meat, fish, legumes
Consume Dairy Products
Increase omega-3 fatty acids – consume fatty fish & seeds (such as flaxseed, chia seeds, walnuts)
Eat food rich in phytoestrogens like soy products, flaxseeds, lentils, chickpeas, and whole grains
Stay Hydrated
Avoid Processed Food
Limit Sugar Intake
Reduce Alcohol and Caffeine Intake
Further Reading
- https://www.acog.org/womens-health/faqs/the-menopause-years
- https://www.who.int/news-room/fact-sheets/detail/menopause
- https://www.healthline.com/nutrition/menopause-diet
1 Comment
Vamika Joshi · November 10, 2024 at 3:51 pm
Nice Content!