Perimenopause or Premenopause, as it is also known, is the period of a woman’s life that precedes actual menopause and the end of the fertile period of life. At this time, several premenopausal symptoms will manifest themselves, owing the huge hormonal and physical changes that the woman’s body undergoes.
Premenopausal symptoms could be physical and psychological and need to be addressed properly to avoid exacerbation of the symptoms.
Premenopausal symptoms are marked by unpredictability and instability due to the many changes and upheavals going on within the body.
For the most part premenopausal symptoms are not so severe as to need treatment, and in most cases can be managed and the following methods could be used to manage them-
Dietary Changes
Making the shift to healthier eating options that include more fresh produce and fewer refined and processed things can help deliver a number of vital nutrients to the body making it more able to counter these symptoms. Eating soy and soy protein is also thought to help relieve these symptoms.
Also premenopausal women should include plenty of low fat dairy products in their diet – items such as yoghurt, cheese and milk can help. Increasing intake of calcium rich foods is known to not only reduce bone loss, it cal also protect from other premenopausal symptoms such as mood swings and heart disease. Cutting out sodas, and other sugary and beverages and replacing them with either water or fruit, can also help manage symptoms.
Nutritional Supplements
If the premenopausal symptoms include joint aches, hot flashes, and depression or heightened anxiety, certain supplements could be used to counter them. Vitamin E, bioflvonoids, Vitamin C, Vitamin B12 and Folic acid, are seen to alleviate these symptoms.
Glucosamine, borage oil and chondroitin could also be useful. Calcium supplements and calcium fortified food or low fat dairy can help protect women from bone loss that could lead to osteoporosis and brittle bones.
Herbal Supplements
Black Cohosh is one of the most widely used supplements to manage premenopausal symptoms such as hot flashes. Ginseng is also known to help by elevating energy levels and helping manage tiredness and fatigue and help women cope better with stress, both physical and mental.
Studies have demonstrated that soy isoflavones can help to reduce and manage menopause symptoms. Red clover isoflavones are also seen to offer benefits in the management of the symptoms.
In addition, herbal remedies involving Wild Yam, Dong Quai, Licorice, Chaste Tree, Kava Kava, Sage, and Hops are also seen to benefit, when taken in different combinations and proportions, as per individual requirement and symptoms.
Exercise
For a number of reasons exercise is a vitally important component of managing premenopausal symptoms. This helps reduce anxiety and depression, makes joints and bones stronger, and less susceptible to breakage and other problems.
It helps keep weight gain in check, which is another one of the common premenopausal symptoms. Exercise also helps restore the hormonal balance in the body, by helping to reduce stress hormones such as cortisol and increasing levels of the happy hormones or endorphins.
