Natural Menopause Remedies
and Solutions

Perimenopause is the transitional period of time before menstruation completely stops, and generally starts between one and six years before menopause. Menopause actually occurs when a woman permanently stops having menstrual periods, although 12 months is considered the amount of time for this to happen. In other words, after 12 months without a period a woman is "officailly" menopausal!

 

Some experts believe that perimenopause may actually start up to 10 years before menopause, but every woman is different. Women typically experience mood changes, changes in sexual desire, difficulty in concentrating, headaches, night sweats, hot flashes, vaginal dryness, sleep disturbances, joint and muscle aches, extreme sweating, frequent urination and symptoms that are somewhat similar to premenstrual syndrome.

 

How can a woman best deal with all these symptoms?

 

Lifestyle counseling is important for all perimenopausal women, because good health habits can reduce the incidence of chronic health problems later in life. A healthy lifestyle should include good nutrition, exercise, and abstaining from smoking and drinking to excess. A healthy diet, low in fat and high in grains, fruits, and vegetables can benefit women going through pre-menopause and menopause because it reduces their risk of hypertension, osteoporosis and weight gain.

 

Adequate calcium intake is extermely important to maintain bone density as estrogen levels decline. Women should get calcium from dietary sources, such as low-fat or non-fat dairy products, greens, broccoli, canned sardines and salmon, fortified orange juice and cereal. According to most sources at least 1200 mg. of calcium per day are needed, so most women need a supplement in addition to calcium-rich food.

 

Don't forget to exercise as well

 

In addition to eating a healthy, calcium rich diet, women going through perimenopause and menopause should step up their level of physical activity. Regular aerobic exercise helps to decrease hot flashes, depression, insomnia and weight gain. Exercise helps you not only physically but also mentally, easing the stress of menopause and the irritability that can go with it.

 

Aerobic exercises offer additional benefits, such as reducing the risk of coronary artery disease, while weight-bearing exercises like weight lifting and jogging builds bone density. Peri-menopausal women should be encouraged to perform moderate aerobic and weight-bearing exercise at least three times per week.