Perimenopause Period: Treatment, Diet and Home Remedies

Food and Nutrition

Foods to be taken
  • Carbohydrate-containing foods, such as milk, cereal or a slice of toast
  • Vitamin B12 rich foods: meat, poultry, fish, eggs and dairy products
  • Consume fresh fruits, vegetables and whole grains, to strengthen your immune system like carrots, apples, beans, soy, yams, potatoes, seaweed etc.
  • Calcium-rich foods such as low-fat dairy products (like milk, Low fat yogurt, Cheese, Soy milk), spinach, almonds and fish can help women maintain proper bone strength.
  • Whole grain breads, pastas and pastries are more nutritious than their refined white counterparts.
  • Drink eight glasses of water every day to stay hydrated.
  • Include Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals.
Foods to be avoided
  • Avoid or minimize consumption of whole fat dairy products like butter and whole milk.
  • Junk Food
  • Use sugar and salt in moderation
  • Alcohol and caffeine

Yoga and Exercise

Maintaining an active lifestyle during this time is important to physical and mental health. Try these 5 exercises to combat perimenopause:
  • Wall Arch
  • Wall Slide
  • Pelvic Tilt
  • Leg Lifts
  • Standing Back Bend
Practicing yoga is an ideal fitness routine for women experiencing the transition to menopause.

Music and Meditation

Try mindfulness based stress reduction meditation- this widely available relaxation technique significantly reduced sleep disturbances among women in late perimenopause and early postmenopause.

Home Remedies

  • Try cold packs on your achy breasts, this can provide relief.
  • Try relaxation techniques to reduce stress.
  • Get enough vitamin D – The sunshine vitamin is increasingly linked to improved mood.

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