This article explores natural ways to alleviate perimenopausal symptoms like hot flushes, mood swings, and disrupted sleep. It highlights the importance of strength training for bone health and weight management, as well as suggests dietary changes focusing on slow carbs.
The dreaded ‘change’ can make women feel like their bodies are turning against them. From bedtime yoga to dietary changes, experts outlines things to do to alleviate symptomsIt’s that stage of life no woman looks forward to: the onset of hot flushes, mood swings and disrupted nights.
According to Cook, perimenopausal women should do “strengthening activities that work all the major muscle groups on at least two days a week”. to push-ups, squats or floorwork with resistance bands. Slow carbs are also known as “complex” carbs: they contain longer chains of molecules and are digested more slowly, leaving you feeling fuller for longer.
Alcohol, too, can exacerbate perimenopausal symptoms. A dip in the enzyme in the liver that breaks down alcohol can make your tolerance lower – and lead to more hangovers when you drink.“Keep alcohol intake within safe limits: no more than two to three units per day and a maximum of 14 units per week.
“I see women in my menopause clinic who are spending a fortune on supplements every month, some of them even overdosing on a number of vitamins.in the winter months, and to ensure enough calcium in our diet, but most women on a healthy diet with no medical conditions will not need other supplements.”
Dr Potter recommends practising gentle yin yoga at night, just before bed; not only will this move your body in a gentle way, but it can help promote better sleep – which is crucial for coping with perimenopausal symptoms.The NHS also suggests meditation or tai chi, an ancient martial art, which a 2023 Chinese study found to “significantly improve” symptoms of depression in perimenopausal women.
Perimenopause Menopause Natural Remedies Strength Training Diet
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