As women age and hormones fluctuate and decrease, menopause occurs. If you’ve reached this stage of life, you may know the mental and/or physical discomfort that often accompanies it.
Perimenopause refers to the period of time before menopause takes place, but your body is beginning the transition. During perimenopause, your estrogen hormone dips and rises unevenly, which can cause mood swings, anxiety, and physical signs.
Perimenopause takes place at different times for each person. Some women experience this transition as early as their mid-30s, and some don’t notice any changes until they’re in their 50s.
After you’ve gone 12 consecutive months without having a period, you’ve transitioned from perimenopause to menopause.
To help you through this change of life, we’ve put together these five helpful lifestyle habits to cultivate before reaching menopause.
Connect with your partner
Sex is important for your relationship as you age. But hormonal changes can zap your sex drive, and other changes like weight gain might make you feel less desirable. Make time in your schedule now to physically connect with your partner.
If you’re having trouble with intimacy during this transitional time, try holding hands and soft massages or special date nights.
Eat healthy
Watch your nutritional needs closely. As you age, your risk for heart disease and osteoporosis increases, making dietary choices extra important. The best way to stay healthy is by eating a diet rich in fruits, whole grains, and vegetables. Limit your fat intake and get enough fiber every day.
You might want to consider nutritional supplements if you need more vitamin D.
Exercise to avoid fatigue
With the onset of menopause, you can be extremely tired. Regular physical activity and exercise prevents weight gain, improves your mood, and helps you sleep better at night.
Try to get some physical activity for at least 30 minutes every day, but make enough time to relax before you go to sleep. An exercise routine strengthens your bones and can reduce your risk for hip fractures.
Practice good sleep hygiene
Fatigue leads directly to the opposite problem that menopausal women often report, which is insomnia. Night sweats and stress can keep you awake, and a hormone deficiency, especially progesterone, which also has a calming effect, robs you of sleep.
Try going to bed and waking up at the same time every day of the week, even on vacation. You’ll have much more energy, and you can avoid uncomfortable symptoms of menopause like anxiety and insomnia.
Track your mental health
Most women experience mood swings before and during menopause. You can prevent and reduce them by following the tips above.
