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Lifestyle and home remedies
By Mayo Clinic staffMaking healthy lifestyle choices may help ease some of the symptoms of perimenopause as well as promote good health as you age. These choices include:
- Good nutrition. Because your risk of osteoporosis and heart disease increases at this time, a healthy diet is more important than ever. Adopt a low-fat, high-fiber diet that's rich in fruits, vegetables and whole grains. Add calcium-rich foods or take a calcium supplement that also supplies vitamin D, which helps your body absorb calcium and helps protect against bone loss. Avoid alcohol and caffeine, which can trigger hot flashes.
- Regular exercise. Regular physical activity helps prevent weight gain, improves your sleep, strengthens your bones and elevates your mood. Try to exercise for 30 minutes or more on most days of the week. Combining walking with strength training, for example, has been shown to help prevent bone loss and fractures in women who have gone through menopause.
- Stress reduction. Practiced regularly, stress-reduction techniques, such as meditation or yoga, can promote relaxation and good health throughout your lifetime, but they may be particularly helpful during the menopausal transition.
References
- Perimenopause. National Women's Health Information Center. http://www.womenshealth.gov/faq/perimenopause.cfm. Accessed Aug 3, 2010.
- Lund KJ. Menopause and the menopausal transition. Medical Clinics of North America. 2008;92:1253.
- Casper RF. Clinical manifestations and diagnosis of menopause. http://www.uptodate.com. Accessed Aug 3, 2010.
- Practice Committee of the American Society for Reproductive Medicine. The menopausal transition. Fertility and Sterility. 2008;90:S61.
- Bradshaw KD. Menopausal transition. In: Schorge JO, et al. Williams Gynecology. New York, N.Y.: McGraw-Hill Medical; 2008. http://www.accessmedicine.com/content.aspx?aid=3158526. Accessed Aug 3, 2010.
- Menopause basics. In: Menopause Guidebook, 6th ed. Cleveland, Ohio: The North American Menopause Society, 2006. http://www.menopause.org/edumaterials/guidebook.aspx. Accessed Aug 3, 2010.
- The changing body. In: Menopause Guidebook, 6th ed. Cleveland, Ohio: The North American Menopause Society, 2006. http://www.menopause.org/edumaterials/guidebook.aspx. Accessed Aug 3, 2010.
- Chen EC, et al. Menstrual disturbances in perimenopausal women: What's best? Journal of Family Practice. 2009;58:331c.
- Borrelli F, et al. Alternative and complementary therapies for the menopause. Maturitas. 2010;66:333.
- Menopausal symptoms and CAM. National Center for Complementary and Alternative Medicine. http://www.nccam.nih.gov/health/menopause/menopausesymptoms.htm. Accessed Aug 5, 2010.
- Bauer BA (expert opinion). Mayo Clinic. Rochester, Minn. Aug 16, 2010.
- Alfhaily F, et al. Acupuncture in managing menopausal symptoms: Hope or mirage? Climacteric. 2007;10:371.
- Cho SH, et al. Acupuncture for vasomotor menopausal symptoms: A systematic review. Menopause. 2009;16:1065.
- Daley AJ, et al. Exercise to reduce vasomotor and other menopausal symptoms: A review. Maturitas. 2009;63:176.
- Tremblay A, et al. Psychoeducational interventions to alleviate hot flashes: A systematic review. Menopause. 2008;15:193.
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