Going through hot flashes? You’re not alone.
If you’re a woman in your 40s, you may have started experiencing the normal symptoms of perimenopause, which is a natural transition that occurs during the years leading up to menopause. During perimenopause, which can last anywhere from a few months to nearly a decade for some women, and during menopause, hot flashes are extremely common. According to the U.S. Office of Women’s Health, 75% of U.S. women will experience hot flashes.
Other symptoms experienced during perimenopause and menopause include muscle aches, mood swings, night sweats and difficulty sleeping, a feeling of brain fogginess, vaginal dryness, weight gain and more. So, what can you do to help cope with these symptoms?
The first steps are simply to commit to improving your overall health and well-being. Here are some good strategies to start.
Boost your diet with whole, fresh foods.
Decreasing the amount of processed foods and sugar you consume, while increasing fresh ingredients like fruits and vegetables in your daily diet, will greatly benefit your health, which will also help to reduce some of the common symptoms of perimenopause.
You don’t have to run a marathon, but increasing your physical activity each day can really make you feel better during this time of life.
Physical activity may be as simple as taking a daily walk or bike ride. Adding hand weights or exercise such as yoga to your routine can help improve your muscle tone, strength and flexibility. All of these activities will reduce stress and help lessen some of your worst perimenopause symptoms.
Try a naturally derived supplement.
“My patients often ask, ‘Will I ever feel like myself again?’” says board-certified gynecologist and author of Menopause Confidential, Dr. Tara Allmen. “The answer is absolutely ‘Yes!’ The exciting news is that there is now a new non-hormonal, non-prescription alternative for women that relieves both the frequency of hot flashes and muscle aches associated with menopause.”
EQUELLE is a naturally derived product from a plant compound in soy. In clinical trials, women saw results in as few as four weeks, with optimal results in eight to twelve weeks. Its active ingredient, S-equol, is affirmed safe in both food and drug supplements. Learn more at EQUELLE.com.
Give yourself the gift of sleep.
Some menopausal symptoms can interfere with your sleep, so plan for a better rest by establishing a regular bedtime that’s early enough to allow you a good solid eight hours of sleep.
Make sure your bedroom is comfortable, dark and distraction-free. Resist the urge to stay tuned in to technology late at night. Do something relaxing before bed like meditation, listening to music or reading. See your health care professional for additional options if your sleep is seriously impaired by symptoms of perimenopause.
Relieve your stress.
Find your own most effective ways to relieve stress, whether that means exercise, meditation, spending time outdoors, relaxing baths or massages. Anything that helps you put aside the cares of the day and truly relax will also help reduce bothersome symptoms throughout perimenopause and menopause.
If your symptoms do not improve and they adversely affect your quality of life, talk to your health care professional about them and any other health concerns you may have at this time. Track the symptoms you experience so that you can discuss strategies for helping you “feel like yourself” again. There are many options out there to help you not just get through perimenopause and menopause, but to thrive — and feel your best.