Health: Perimenopause Phase
Information about Perimenopause that everyone should know, men and women 😊
Perimenopause Phase is the time before Menopause when a woman's body begins to make a natural transition to no longer menstruating. This is a normal condition of aging.
Perimenopause Phase usually occurs in the mid-40s to early 50s. On average, the Perimenopause Phase begins about 4-6 years before Menopause (the point when menstruation is stopped).
Another fact: Some women can experience the Perimenopause Phase earlier (in their 30s), and others may not experience it until their 50s. This can happen mostly due to genetic factors.
During Perimenopause, menstruation usually becomes irregular:
- Becomes less
- Becomes shorter
- Becomes heavier
- Becomes longer
This phase can last for several years, and changes in the cycle are mostly due to fluctuations in hormone levels (estrogen and progesterone).
Some other common signs of Perimenopause (apart from changes in the period):
- Hot flashes
- Excessive sweating
- Sleep disturbances
- Mood swings
- Irritability and anger
- Fatigue
Here are some tips for dealing with some of the side effects of Perimenopause:
* Hot flashes and sweating can be very uncomfortable. Ways to deal with them:
- Drink water
- Calm the mind
- Meditate
- Control the breathing
- Wear light clothes
- Stay in a cool place, either with a fan or air conditioning
- Sleep under a light blanket
- Avoid hot drinks, spicy foods, and alcohol
- Don't smoke
* Sleep disturbances. How to deal with it:
- Reduce coffee and tea consumption
- Avoid electronic devices (cell phones, computers, and TV) before going to bed
- Take a warm bath before going to bed
- Make sure the bedroom is cool, dark and quiet
- Use eye masks and earplugs when sleeping
- Try to go to bed and wake up at the same time every day
* Mood swings and irritability, anger, anxiety, and sadness. How to deal with it:
- Exercise regularly to release endorphins that can improve mood and reduce stress
- Do meditation, yoga, and breathing exercises that can balance emotions
- Eat more fruits and vegetables that can stabilize the body's condition
- Chat with trusted people
- Do not consume too much sugar and caffeine that can interfere with emotions and feelings
- Do not smoke
* Fatigue and decreased energy. How to deal with it:
- Keep doing activities, exercise,e and walk regularly
- Take a short nap for 20-30 minutes that can restore energy without affecting sleep at night
- Eat regularly
* Disorders of bone health. How to handle it:
- Consume Calcium and Vitamin D, especially through food
- Do weight-bearing exercises and walking
Hopefully, this information is useful for women so that women can take the right steps to care for themselves during this Perimenopause Phase. Hopefully, the Perimenopause Phase can be handled properly.
Be proactive and open to learning about changes in your body.
***
About me:
Find my hashtag called #DiaryOfAstrid which contains many things that I feel in my life:
I write about #Hobby, #Health, #Yoga, #Mental, #Training, #Course, #Catholic, #Jesus, #Christ, #HSE, #Safety, #Security, #Survival, #Emergency, #Oil, #Gas, #Energy, #Drone, #AI, #Digital, #Education, #Technology, #Information, #Research, #Business, #Leadership & more.
No comments:
Post a Comment