Perimenopause marks a natural transition in a woman’s life, often accompanied by a variety of physical and emotional challenges. In addition to the anticipated hot flashes and night sweats, it can also lead to less recognized symptoms such as brain fog, anxiety, and insomnia. The impact of perimenopause on a woman’s overall health, particularly as she ages, is often underestimated. However, with increased awareness and simple lifestyle changes, women in perimenopause can take control of their health and wellness and live their best lives yet. Here are four life-changing tips for staying healthy and fit during perimenopause:
Eat Healthy
Proper nutrition is essential during this phase of life, as women are more susceptible to bone loss and heart issues. Following a low-fat, low-sodium diet focused on whole foods is vital to protecting your heart health. This includes consuming plenty of antioxidant-rich fruits and vegetables to combat inflammation and reduce the risk of heart disease. For bone health, it’s essential to consume calcium-rich foods and to supplement with vitamin D to maintain strong bones and joints. Good sources of calcium include:
- Dairy products like milk, cheese, and yogurt
- Calcium-fortified milks like soymilk or almond milk
- Leafy-green vegetables such as spinach, mustard greens, collard greens, and kale
- Tofu processed with calcium
- Dried beans or peas (soaked, cooked, or canned)
- Calcium-fortified juices and cereals
To ensure adequate vitamin D intake, lather on the sunscreen and get regular sun exposure. Good food sources of vitamin D include vitamin D-fortified milk and fatty fish like salmon or tuna, which contain omega-3 fatty acids, healthy fats that have a positive impact on degenerative diseases such as heart disease, hypertension, rheumatoid arthritis, Alzheimer’s disease, and diabetes.
Get Enough Sleep
It’s not uncommon for women in perimenopause through post-menopause to experience difficulties with sleeping. Symptoms like hot flashes, insomnia, and sleep-disordered breathing can have a substantial impact on their ability to obtain sufficient rest, leading to potential issues with depression and anxiety. According to the National Sleep Foundation, adequate sleep is essential for maintaining optimal health, with most adults recommended to get between seven to nine hours of sleep per night.
While that’s easier said than done, especially during perimenopause when hot flashes and night sweats are renown for interrupting sleep, certain bedtime routines, like following a regular sleep schedule, taking a warm bath, avoiding caffeine, and cutting out screen time before bed, can help to improve sleep. Remember, without enough rest, women can face an elevated risk of high blood pressure, diabetes, heart disease, depression, and obesity.
Manage Your Stress
Sleep problems, combined with the myriad of other symptoms that women experience during perimenopause, can lead to significant stress. Therefore, it’s crucial to prioritize stress management to maintain the health of your mind and body during this transition. Specialists warn that persistent stress can elevate the risk of high blood pressure, increase heart rate, headaches, gastric reflux, heart disease, as well as anxiety and depression. Engaging in relaxation techniques such as massage, yoga, exercise, meditation, and seeking guidance from a healthcare professional can assist in stress management and improve overall sleep quality.
Stay Active
Exercise plays a pivotal role in maintaining a healthy lifestyle, particularly during perimenopause. The benefits are widely acknowledged by experts, who recommend that adults stay active for at least 30 minutes on most days of the week. This commitment to regular activity not only contributes to physical fitness but also positively impacts cognitive function, emotional balance, and overall quality of life. Moreover, consistent exercise has been shown to alleviate common symptoms associated with perimenopause, such as mood swings, depression, and fatigue.
Take Home Message
Perimenopause presents a unique set of challenges, but with a holistic approach that includes a nutritious diet, adequate sleep, stress management, and regular exercise, women can effectively navigate the ups and downs of perimenopause with resilience and vitality. While these simple but significant lifestyle changes offer a valuable starting point, be sure to talk with a healthcare provider or exercise specialist to help you develop a plan that’s just right for you.
Staci Gulbin, MS, MEd, RD, LDN, is a registered dietitian, freelance writer and health editor. Staci Gulbin has been a registered dietitian with the Commission on Dietetic Registration since 2010 and has over a decade of experience in the nutrition and dietetics industry. She has graduate degrees in Biology, Human Nutrition, and Nutrition and Education from New York University, the Columbia University Institute of Human Nutrition, and Teacher’s College, Columbia University.
Disclaimer: The content on this article is for informational purposes only and is not intended to be a substitute for professional medical or psychiatric advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Also, be sure to check with your doctor before beginning a new exercise program if you have health concerns or you haven’t exercised in a long time.