Like most American women in their 40s, you may need perimenopausal help to cope with uncomfortable symptoms during the menopausal transition.
The simplest and most obvious solution seems to be hormone replacement therapy; you may have seen ads about why you should start taking hormones a few years before menopause. What these advertisements do not tell you is that synthetic estrogen will lead to estrogen dominance, which increases your risk of heart disease, osteoporosis and breast cancer.
Rather than risk taking on the side effects of hormone replacement therapy, why not try natural methods to relieve symptoms? You can restore your hormonal balance through the following five simple and inexpensive methods.
1. Exercise: relieve perimenopausal period
Although exercise cannot cure hot flashes, it does help menopausal women cope with the anxiety, stress, and depression that accompany symptoms.
This was discovered by researchers at Temple University in Pennsylvania. The authors of the study examined 380 women who had an average age of 42 and walked 1,590 minutes a week.
At the beginning of the study, all women were in perimenopausal period. At the end of the study period, half had experienced hot flashes. However, the researchers found that their levels of stress, depression, or anxiety were reduced, especially those who walked for at least 30 minutes a day.
This observation is very important because a drop in estrogen levels can lead to increased anxiety, stress, and depression. You do not need to purchase a gym membership to enjoy the psychological benefits of exercise.
Instead of driving to work, try taking a bus and walking the extra blocks. Or why not skip the elevator and take the stairs?
There are many ways to integrate exercise into your daily life, and you can easily find a method that suits your rhythm and needs. Just be careful not to overdo it.
2. Diet: improve perimenopausal symptoms
Reduce processed foods and fatty foods and switch to a high-protein diet containing complex carbohydrates.
Protein contains amino acids, which are part of hormones and enzymes. Bring enough amino acids into your body and you will be able to restore some of the hormonal imbalances that occurred during menopause.
However, be very selective about where to get your protein; red meat and fatty meat will only increase your risk of heart disease and worsen your estrogen dominance.
Studies have shown that a 25% fat diet can cause endometrial cancer and breast cancer because they delay the formation of benign metabolites.
Instead of eating more meat, choose healthier foods such as tofu and beans. On the other hand, complex carbohydrates take longer to convert into glucose, which means you have plenty of energy for the rest of the day, and it can last a long time.
3. Black cohosh: a popular premenopausal helper
If these hot flashes are too troublesome to be comfortable, use natural remedies such as black cohosh.
Black cohosh is a tall perennial plant in the Ranunculaceae family. It contains a substance called glycosides that can regulate body temperature and reduce hot flashes.
There are many studies on the effectiveness of black cohosh, and many women report fewer hot flashes. The average dose is 40 mg per day, and symptoms will be relieved within 4 weeks.
4. Sleep: a necessity for perimenopause
Like diet and exercise, sleep is an important human need. According to data from the National Sleep Foundation, women aged 3060 only sleep 6 hours a day on average, which is two hours less than the recommended 8 hours.
A good sleep not only makes you feel energetic, but also prevents adrenal fatigue, which is a common disease of menopausal women. Overworked adrenal glands keep you in a state of exhaustion.
5. Meditation: the secret to graceful aging
Meditation is another way to prevent adrenal fatigue and relieve perimenopausal symptoms.
The type of meditation you wish to use is your choice, as long as it can reduce the psychological effects of perimenopausal and restore your health.
Ultimately, meditation can help you see this moment in your life as a positive moment, full of change and exciting opportunities.
Although perimenopausal symptoms may seem uncomfortable at first, they herald a new era in which most women report feeling more comfortable and at ease.
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