What to Avoid With Premenopause

Premenopause, also known as perimenopause, is a natural part of aging for women and marks the time period leading up to menopause. Women can adjust their lifestyles to sidestep some of the physical discomfort and psychological stress associated with perimenopause.

Stay Cool

• Avoid spicy foods, hot drinks, caffeine, alcohol and chocolate, all of which may trigger hot flashes, a common symptom during perimenopause. Stay out of the heat during the day and avoid tight-fitting clothes; instead, wear loose-fitting clothing in layers that you can remove. To avoid night sweats, wear light nightclothes, use a fan to cool your room and try chilling your pillows before bedtime. Soy-based foods such as tofu and soy milk can also help tame hot flashes.

Stay Strong

• Avoid the bone loss associated with a drop in hormone levels with regular exercise and a diet rich in calcium. Declining estrogen can also mean higher cholesterol levels and an increased threat of heart disease. Weight-bearing exercise such as walking and jogging, paired with a low-fat, calcium-rich, high-fiber diet, can help keep bones and heart healthy.

Stay Calm

• Yoga can help relieve stress and anxiety in perimenopause.

  Avoid the stress, depression, anxiety and weight gain associated with perimenopause through regular exercise. Yoga, meditation and deep breathing can help you manage stress. Avoid isolation. Talk to friends and family openly about this time of change, and find a support group of women facing the same challenges.