Low-risk complementary therapies that may help reduce stress and improve psychological well-being include: Diets high in processed foods may also affect bone health, especially if these foods are replacing the nutrients you need from a daily balanced diet. During menopause, dryness is often an issue. This is likely caused by the decrease in estrogen levels. Ease vaginal discomfort. Use over-the-counter, water-based vaginal lubricants (Astroglide, K-Y Liquid, others) or moisturizers (Replens, Vagisil Prohydrate, others). Choose products that don't contain glycerin, which can cause burning or irritation in women who are sensitive to that chemical. Staying sexually active also helps by increasing blood flow to the vagina.

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Though its symptoms can be difficult to deal with, eating the right diet and exercising regularly may help alleviate and prevent them. The perimenopause is a natural process, but it’s not always easy to cope with. If you’re experiencing symptoms, there are some things that you can do that may help. Calcium and vitamin D are linked to good bone health, so it’s important to get enough of these nutrients in your diet.Natural remedies for menopause symptoms include herbal supplements. Some of these contain plant estrogens called phytoestrogens that help balance low hormone levels during menopause. They may alleviate symptoms like hot flashes and night sweats. These reads (and I've devoured them all) all shine in different ways – some are personal experiences, some medical, some nutritional, many are a mixture of all of them. How brilliant is it that the word ‘ perimenopause ’ especially has now made it loud and proud onto the covers of books – who’d even heard of what we now know as 'the change before the change' five years ago? I wish I had when I was going through it. Thankfully, there's now an emphasis now on being prepared, controlling your hormones before they control you, which is also the subtitle of The Perimenopause Solution, below. Experiencing the perimenopause is a signal that your body is changing. After the menopause you’re more likely to develop heart diseaseand osteoporosisthan you were before. The good news is that there are some things you can do to help support your health. Do some moderate exercisefor half an hour, five days a week, including strength exercises on at least two days a week. Vaginal estrogen. Estrogen can be administered directly to the vagina using a vaginal tablet, ring or cream. This treatment releases just a small amount of estrogen, which is absorbed by the vaginal tissue. It can help relieve vaginal dryness, discomfort with intercourse and some urinary symptoms.

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Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. Given that there are 13 million menopausal women in the UK, that's a huge market hungry for information. Over the past five years or so the publishing world has embraced this new movement with a raft of must-read books on perimenopause and menopause, written by specialist GPs such as Dr Louise Newson and Dr Shahzadi Harper as well women in the public eye such as Mariella Frostrup and Liz Earle. These women have been bold enough to use their platform to share their own experiences and make mainstream the confusing world of mid-life hormones. Be active. Regular exercise and physical activity helps prevent weight gain, improves your sleep and elevates your mood. Try to exercise for 30 minutes or more on most days of the week, although not right before bedtime. Regular exercise has been shown to reduce hip fracture risk in older women and to strengthen bone density.In The Perimenopause Solution, Dr Shahzadi Harper, a medical doctor specialising in women's health and Emma Bardwell, a registered nutritionist, provide a blueprint to help women find a new balance in this important phase of their lives, so they can be prepared, not scared. This accessible guide combines practical, no-nonsense information on the physical and mental changes to expect, with powerful advice on managing symptoms and nutrition, as what you eat during the perimenopause can dramatically affect your experience of it. Green, leafy vegetables such as kale, collard greens, and spinach have lots of calcium too. It’s also plentiful in tofu, beans, sardines, and other foods. This information was published by Bupa's Health Content Team and is based on reputable sources of medical evidence. It has been reviewed by appropriate medical or clinical professionals and deemed accurate on the date of review. Photos are only for illustrative purposes and do not reflect every presentation of a condition. Get enough sleep. Try to keep a consistent sleep schedule. Avoid caffeine, which can make it hard to get to sleep, and avoid drinking too much alcohol, which can interrupt sleep. Consider taking a family member or friend along. Sometimes it can be difficult to remember all the information provided during an appointment. Someone who goes with you may remember something that you missed or forgot. What you can do