Coaches Corner with Jade: Navigating the journey of perimenopause

Navigating the journey of perimenopause can be a challenging experience for many women and look different for each woman but understanding and embracing these possible changes can make this transition smoother and more empowering. As the body prepares for menopause, hormonal fluctuations can lead to irregular menstrual cycles, mood swings, and other symptoms that might feel overwhelming. However, there are effective strategies to manage these changes and maintain your well-being.

First and foremost, maintaining a balanced diet rich in calcium and vitamin D is crucial during

this time. These nutrients support bone health, which is particularly important as hormonal

changes can affect bone density. Incorporating regular physical activity into your routine not

only helps in managing weight but also boosts mood by releasing endorphins. Prioritizing sleep and stress management techniques like meditation and yoga can also be beneficial.

Understanding your body's new rhythm is also essential. Tracking your menstrual cycle can help you anticipate changes and prepare accordingly. This awareness allows you to plan around symptoms like fatigue or heavy periods that might disrupt daily activities.

Furthermore, staying informed about potential pregnancy risks during perimenopause is vital

since fertility doesn't cease immediately with hormonal shifts. Consulting with a healthcare

provider about birth control options ensures you have the necessary protection until menopause is confirmed.

Don't underestimate the power of community support. Connecting with other women going through similar experiences can provide comfort and valuable insights into managing perimenopause effectively.

By taking proactive steps towards self-care and seeking guidance when needed, you can navigate perimenopause confidently while maintaining a healthy lifestyle that supports both physical and emotional well-being. Below we’ve listed some lifestyle changes that are helpful in managing this season of life.

Lifestyle Changes for Managing Perimenopause:

• Diet:

Prioritize a diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats.

• Exercise:

Engage in regular physical activity, including weight-bearing exercises like walking, hiking,

or strength training.

• Sleep:

Aim for 7-8hours of quality sleep each night. Practice good sleep hygiene by avoiding

screens before bed, creating a relaxing bedtime routine, and ensuring a dark, quiet, and cool bedroom environment.

• Stress Management:

Practice relaxation techniques such as meditation, yoga, or deep breathing exercises.

• Social Connection:

Maintain strong social connections with friends and family.

• Reduce Triggers:

Identify and avoid or minimize triggers for symptoms like hot flashes, such as alcohol,

caffeine, spicy foods, and smoking.

• Stay Cool:

Dress in layers, use a fan, and keep your environment cool to help manage hot flashes and

night sweats.

• Track Your Symptoms:

Keep a journal of your symptoms, including menstrual cycle changes, to better understand

and communicate with your doctor.