The perimenopause period can be accompanied by unexpected bodily changes, such as feelings of intense heat comparable to a fever, followed by chills. Additionally, some women report having to change clothes very frequently.
To minimize these unpleasant occurrences, it is recommended to take care of the body during hormonal changes. Regular physical activity helps improve sleep, mood, and maintain muscle mass and bone density; strength training is especially important with age. It is also important to maintain a balanced diet that includes enough protein, fruits, vegetables, whole grains, and calcium-rich foods.
Certain drinks and foods can worsen hot flashes in women, including alcohol, caffeine, and spicy food. The author notes that this seems unfair, as one would want to allow oneself a glass of wine during heavy night sweating.
There are also practical ways to combat symptoms: one should wear layered clothing so that an outer layer can be removed before a sudden hot flash in a store. It is also helpful to keep the bedroom cool by using lighter bedding, having a fan handy, and drinking plenty of water. Since sleep can also become difficult during perimenopause, maintaining a relatively regular sleep schedule and relaxing bedtime rituals can help.
Stress can also intensify symptoms, so try practices such as walking, yoga, breathing exercises, or meditation to give the brain a five-minute break.
The author also suggests considering various supplements and natural remedies advertised for women going through perimenopause. However, it is emphasized that natural does not guarantee safety or effectiveness. Some women try black cohosh or plant products with phytoestrogens, while others rely on magnesium to improve sleep. The author warns that the effectiveness of these remedies varies, and supplements may interact with medications or be unsuitable for certain health conditions. Therefore, it is recommended to consult a doctor or pharmacist before purchasing such remedies.
Another option is hormone replacement therapy (HRT), which can be very effective against symptoms such as hot flashes and night sweats. Since HRT is not suitable for everyone and there are many types and methods of administration, this must definitely be discussed with a medical specialist familiar with the medical history. Furthermore, there are prescription non-hormonal treatments that can help with certain symptoms if HRT is not suitable or desired.
Overall, there are several courses of action for women. Perimenopause can bring many surprises: hot flashes, night sweats, irregular menstruation, sleep problems, mood swings, 'brain fog,' and suddenly changing body rhythms. Symptoms vary greatly from one woman to another. If symptoms are severe, unusual, or interfere with daily life, a doctor should be consulted rather than simply accepting them.
The author plans to adopt sensible approaches, continue asking questions, and finding out what works for her personally, while always keeping a fan nearby.