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Have you just turned 40?

Chances are that you have been experiencing some of the symptoms of perimenopause. Like this article on Harvard Medical School reveals, around 20% of women start to sense some of the milder signs of menopause around age 40 to 45. However, it is not uncommon for the symptoms to start to appear at age 35 also. These signs may last up until the time you have your last menstrual cycle.

So, What is Perimenopause All About?

Perimenopause is a result of waning levels of hormones like estrogen and progesterone. While perimenopause and menopause are normal occurrences in the lives of all women, their symptoms can affect your quality of life. Given that most women are starting to see their careers take off around this time, the fatigue, night flashes, and other signs can interfere with their day-to-day performance on the job and at home.

Produced in the adrenal glands and ovaries, estrogen and progesterone govern your fertility and monthly cycles along with other aspects of your health. You can now opt for natural remedies that give you relief from the hormone imbalances. Visit this page for information about some of the options available to you.

Typical Symptoms of Perimenopause You May Have:

Here are some of the main symptoms as described by WebMD. You might notice some of them when the levels of your hormones start to drop.

• Pain and tenderness in the breasts
• Low libido
• Urinary leakage when laughing hard, sneezing, or coughing
• Mood swings
• Hot flashes and sweating that wake you in the night
• Fatigue and lack of stamina to perform your regular tasks
• Insomnia and disturbed sleep
• Irregular menstrual periods that may occur with gaps of 60 days or are more prolonged than usual
• An urgency in urination with the urge to urinate more frequently
• Painful intercourse with dryness and chafing
• Foggy memory and difficulty in concentration
• Depression and anxiety
• Weakening bones and the onset of osteoporosis
• Loss of muscle mass in men
• Difficulty in controlling weight, both men and women may note that the pounds seem to creep on despite following a healthy diet plan and exercise regimen
• Migraines

Dealing with the Symptoms of Perimenopause:

If you have been noticing many of the symptoms listed above, know that it is possible to manage most of them by making some lifestyle changes and eating a more nutritious diet. Here are the steps you can take:

Consider Getting Bioidentical Hormone Replacement Therapy:

While some gynecologists may recommend that you begin taking hormone replacement supplements, it would be advisable to try the natural versions of the therapy, also called bioidentical hormone replacement therapy (BHRT). These medicines are extracted from plants and have a rare chance of causing side effects. Each BHRT program is customized to suit individual patients. Doctors will likely test your blood to identify the exact levels of hormone imbalances and devise the perfect plan for you.

Avoid the Triggers of Hot Flashes:

Various foods and lifestyle choices can aggravate the triggers that cause hot flashes, one of the critical symptoms of perimenopause that 75% of women deal with. Check this feature on EverydayHealth that advises you to avoid:

• Hot beverages that can raise your body temperature
• Spicy foods like hot chicken wings or Mexican food
• Caffeinated drinks including coffee and soft drinks
• Alcohol
• Hot baths, saunas, and hot tubs
• Heated rooms and spending time outdoors in warm weather
• Active and passive smoking

Get Adequate Exercise:

Getting enough exercise can help you with various symptoms of perimenopause. Here’s how:

• The added activity can boost blood circulation and the release of feel-good hormones like serotonin. These hormones keep away depression and anxiety.
• The serotonin hormone helps your mind calm down, so you sleep better and avoid insomnia. Of course, maintaining a regular sleeping and waking schedule also helps.
• The improved blood flow keeps your bones and muscles stronger and healthier, so you prevent the risk of osteoporosis and stiffness in the joints.
• Exercise can raise the levels of oxygen and supply of nutrients to your body cells, so you avoid fatigue, tiredness, and aches and pains.
• Since your brain receives a fresh oxygen supply, you keep away fogginess and boost levels of concentration.
• Any kind of moderate activity can help you keep your weight in control, andreverse the possibility of weight gain because of a slower metabolism.
• Incorporating Kegel exercises into your schedule can strengthen your pelvic floor, so you avoid the symptoms of perimenopause like incontinence.

While exercise can help you remain healthier and happier, take up the workouts that you’re comfortable with. Pace yourself without pushing too much and if needed, break up the activity into smaller sections of 15 minutes each to match your stamina. As HealthLine recommends, set goals that you can attain easily, and get friends and family members to support and encourage you.

Check with Your OB-GYN for Lubricants:

If perimenopause is interfering with your intimate moments in the bedroom, check with your OB-GYN for prescriptions of lubricants that can help. The doctor may also direct you to sign up for couples’ counseling or therapy to understand and manage this phase of your life with the support of your partner.

Eat a Diet Rich in the Right Nutrition:

Eating the right kind of food with a perfect blend of nutrients is essential at every stage of your life. But, this factor becomes all the more crucial when you reach 40 years. Manage the symptoms of perimenopause by fuelling your body with a diet of fruits, vegetables, healthy cooking oils, and adequate lean protein. You need lots of vitamins, minerals, calcium, iron, and other nourishment to keep your bones and muscles healthy. If needed, your doctor may recommend that you get started on supplements of calcium and vitamins.

Perimenopause and the symptoms that come with it can be a challenging time. But, with the right lifestyle changes, it is possible to carry on with your regular activities. Make sure to take good care of your body, and this phase will pass smoothly. Go ahead and reach new heights in your career without health issues holding you back.