PERIMENOPAUSE
The period of time before menopause is called perimenopause.
- The main difference between perimenopause & menopause is the presence of menstruation.
- During perimenopause, a woman will typically menstruate, though periods are often erratic. You have not had a period for 12 months, you are considered to have entered menopaus
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WORSE PMS
- As hormone levels change during perimenopause, your typical PMS may get worse
- Emotional symptoms like mood swings, anxiety, depressed mood, crying spells, sleep troubles
& foggy memory may feel worse - Physical symptoms of PMS like joint & muscle pain, headaches, fatigue, bloating, constipation,
diarrhea & breast tenderness can also be more intense.
TIPS
- Change your diet
1. Eat smaller but more frequent meals & avoid foods that make you feel bloated
2. Limit salt & add more complex carbs like whole grains, fruits, veggies & calcium rich foods
like yogurt, kefir & sesame seeds
3. Avoid alcohol & caffeine - Work out daily
1. Do at least 30 minutes of walking or swimming
2. Do aerobic exercises. - Reduce stress by practicing relaxation techniques like deep breathing, meditation or yoga.
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BREAST TENDERNESS
- Breast tenderness may be felt during PMS, but also throughout the entire month
- The breasts many not be just swollen but also tender & painful
- These symptoms of perimenopause are related to changes in estrogen levels.
TIPS
- Wear comfortable bras that offer plenty of support.
- Gently massage the breasts from the center of the chest out to the armpits to improve circulation in the area.
- An ice pack may help but be sure to wrap it in a towel & keep it on your breasts for no more than 10 minutes
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IRREGULAR PERIODS
- Irregular periods occur because of changes in your body’s levels of progesterone
- Progesterone is the hormone that regulates the growth of the endometrium
- Your periods may be heavier, lighter or just on an irregular schedule
- They may start without the typical warning signs of PMS
- If you suffer from fibroids or endometriosis you also may experience changes in the
symptoms related to these conditions
TIPS
- Expect the unexpected & have a few tampons or pads with you at all times
- Follow the same guidelines for diet & exercise as recommended for PMS aggravation
- These changes are temporary & you will not have these problems once you enter menopause.
- Seek medial advise from your doctor to rule out other causes of vaginal bleeding
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DISINTEREST IN MARITAL RELATIONS
- There are 2 main reasons why you may have a disinterest in having marital relations
- How could you be in the mood while you're experiencing menopause symptoms like night sweats, moodiness, breast tenderness, sleeping troubles & fatigue?
- Declining hormone levels cause changes in your body & many women experience vaginal dryness, atrophy (shrinkage), sensitivity, pain & difficultly becoming aroused
TIPS
- Making marital relations a priority at the appropriate times will help your vagina to stay in
shape & improve symptoms. - Seek treatment for vaginal dryness such as lubricants or coconut oil
- At the appropriate times, cuddling & kissing your husband can boost your interest.
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FATIGUE & SLEEPING PROBLEMS
- These two problems go hand in hand
- You can’t sleep at night & so you feel tired in the morning
- You’ll try to have a nap during the day, which will cause more problems with sleeping the
next night - Both fatigue & sleeping problems can be explained by hormonal changes, as well as
increased levels of stress during perimenopause.
TIPS
- Try to better manage the other symptoms like hot flashes & mood swings
- Having marital relations can promote a deep restful sleep & increases energy levels
- Adopt a healthy diet & regular exercise
- Have a sleep routine & keep your bedroom completely dark.
- If you need a nap during the day, keep it short (30 minutes)
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URINARY INCONTINENCE
- Incontinence is experienced as a sudden urge to urinate & inability to hold it
- This can lead to urine leakage if you can’t quickly reach a bathroom
- Just like the vagina, the bladder & urethra also need estrogen to stay strong & in shape
TIPS
- Do Kegel exercises
- Avoid drinking water in the hours before bedtime but keep well hydrated during the day
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Visit: How To Deal With Menopause | Return To: Health Directory
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