You can benefit from some natural methods to relax during the menopause process, which is caused by various hormonal changes.
The premenopausal period is a period in which some symptoms occur due to decreases in estrogen and progesterone levels, which are known as female hormones. The menstrual cycle begins to become irregular, and the shape and amount of bleeding change. Depending on these, breast tenderness, hot flashes, insomnia, abdominal fat, decrease in libido and vaginal dryness may be seen. If your menstrual cycle continues irregularly, but you notice that it is beginning to show pre-menopausal symptoms, you should pay attention to these to make this process easier:
Get plenty of calcium and vitamin D
Hormonal changes in menopause may cause weakening of bones and ligaments. For this reason, you should be sure to take enough calcium and vitamin D to support skeletal health in the premenopausal process. Dairy products and vegetables such as kale sprouts, spinach, beans are rich in calcium and should be consumed in abundance. Vitamin D can be synthesized by taking a lot of sunlight, so you should make sure that you are exposed to some sunlight every day. Oily fish and eggs are also nutrients that support vitamin D.
Pay attention to your weight gain
Many women tend to gain weight during the menopause process. fat around the waist may increase during menopause. To make the process healthier, take care of your diet, if necessary, get support from a dietician. It is also important to exercise regularly to avoid overweight.
Avoid foods that trigger symptoms
Caffeine, alcohol and some spicy foods can trigger symptoms in the menopause process. Observe yourself and find out which foods are affected. You should stop or significantly reduce caffeine, alcohol and smoking.
It is important to exercise regularly in the premenopausal period not only to maintain your weight control but also to relieve other physical and psychological symptoms. A study has shown that pre-menopausal physical and mental health of women exercising three hours a week for a year is significantly balanced.
Consume phytoestrogen foods
Phytoestrogens are nutrients that act by mimicking the effects of estrogen hormone in the body. Many symptoms in the premenopausal period are due to the decrease in estrogen hormone. Consuming lots of these foods will help to compensate for estrogen deficiency. Chestnuts, pistachios, flax seeds, walnuts and soy products contain plenty of phytoestrogens.
For enough water
Again, it is normal to have dry body in the pre-menopausal period due to the decrease in estrogen levels. Dryness of the skin, hair and vagina can cause various problems. Consuming at least 2 liters of water per day will help you to avoid dryness and help your digestive system to work better to control your weight.