Menopause is a natural stage in every woman’s life, but few are prepared for the changes it brings. Knowing the symptoms, identifying the early signs, and adopting healthy habits can make all the difference.
Before menopause arrives, perimenopause occurs, a period of hormonal transition that can last several years. During this time, it’s common to experience hot flashes, sleep disturbances, anxiety, fatigue, and irregular periods. Dr. Marimer Pérez, a women’s health specialist, shares 10 essential tips for navigating this stage more consciously and healthily.
Follow an anti-inflammatory diet
Chronic inflammation is linked to several common symptoms of perimenopause, such as insomnia, bloating, and mood swings. Reducing your intake of refined sugars, ultra-processed foods, and alcohol can improve overall well-being. Prioritize fresh foods rich in antioxidants and omega-3 fatty acids.
Incorporate intermittent fasting
Fasting can help balance insulin levels, which tend to be altered during this stage. According to Dr. Pérez, controlled fasting improves metabolism and reduces physiological insulin resistance. It’s important to do this under professional supervision.
Stop counting calories
Instead of focusing on quantity, focus on the quality of your food. Eating more protein, healthy fats, and fiber may be more beneficial than restricting yourself. Constantly counting calories can cause anxiety and doesn’t always translate to better hormonal outcomes.
Do strength exercises regularly
Weight training or bodyweight training helps maintain and gain muscle mass, which is key during perimenopause. It also improves bone density and has positive effects on mood. It’s recommended to do it at least twice a week.
Ensures a good dose of magnesium
This mineral promotes muscle relaxation, improves sleep, and can reduce anxiety. Many women are unknowingly deficient, which worsens symptoms. You can find it in nuts, legumes, green vegetables, or specific supplements.
Don’t neglect vitamin D
Essential for bone health, the immune system, and hormonal function. Moderate sun exposure and certain foods like fatty fish and eggs help provide it, although supplementation is often required. A clinical analysis can confirm your levels.
Prioritize restful sleep
Getting at least seven hours of sleep each night helps regulate hormones, improve mood, and control weight. Avoid screens an hour before bedtime and establish a consistent sleep routine. Insomnia is one of the most common symptoms during this stage.
Learn to set limits
It’s time to identify which relationships drain you and which ones nourish you. Moving away from toxic people and strengthening your positive relationships improves your emotional health. Surround yourself with those who inspire you and offer genuine support.
Practice conscious self-care
Scheduling pleasurable activities, such as a massage, a walk, or a meditation session, isn’t a luxury; it’s a necessity. Giving yourself personal time and space promotes emotional balance. You can’t take care of others if you don’t take care of yourself first.
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