Recently I have become concerned about my health. All sorts of things started to go wrong from severe mood swings during certain times of the month to feeling utterly exhausted no matter how many hours sleep I got. It was when reading up on how to improve my health that I came across Perimenopause. It was the first time I had heard about it. Since then I have been devouring all the information I can about it, I believe that knowledge is power so understanding it helps with dealing with it.
What is Perimenopause?
It is also known as the menopause transition. Perimenopause takes place several years before the menopause and can last from four years to eight years. It can happen to women in their late 30’s to early 40’s. With the average age of menopause being 50 you can see why it’s important for us women to understand Perimenopause and educate ourselves on how to deal with the symptoms.
Perimenopause does not happen to all women but for those who do, it is a normal process. According to Eileen Durward author of the A. Vogel The Menopause Guide Perimenopause is “the first phase during which your hormonal balance begins to change. Many women will begin to experience menopausal symptoms at some point during the peri-menopausal phase.”
I would highly recommend you visit the A.Vogel website to equip you with the information on Perimenopause.
Symptoms of Perimenopause
There are several symptoms related to perimenopause and you may experience some of them or none if you are lucky!
- Hot flushes
- Night sweats
- Insomnia
- Changing periods (duration, flow)
- Tiredness
- Mood swings
- Loss of confidence
- Breast tenderness
- Bloating
- Aches and pains in your muscles
8 Tips to Get You Through Perimenopause
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Exercise
Taking regular exercise will help with your mood swings as well as staying healthy in your body and mind. You should aim for 5 times per week. You don’t need to go to a gym, a brisk walk is fine or doing an exercise programme at home as I have started to do is also great.
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Food
The lovely Suzi over at Alternative Ageing highlights the importance of nutrition before, during and after the menopause. Read her article Eating Your Way Out of the Menopause to learn more about the importance of diet and good nutrition during this transition period.
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Good Sleeping Habits
If you are anything like me, the symptoms I have been experiencing have made it extremely tired. It’s important therefore to get enough sleep. That means keeping mobiles turned off when you go to bed! Make sure your bedroom is a sanctuary when you can relax and unwind.
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Avoid caffeine
Try to avoid caffeine as much as possible but avoid it close to bedtime. Switch to a more relaxing hot cup of chamomile tea which will help you unwind.
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Time out for yourself
During these changes to your body it is even more important to take time out for yourself. Which can be extremely tough if you have a job and children! It is important though that we take time to recharge our batteries. Why not have a nice long soak in the bath or start meditation. Taking time out for 30 minutes a day has proven to reduce the symptoms of perimenopause!
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Drink more water
Increasing your water intake can also help reduce symptoms. I can vouch for this! After reading this tip I immediately started to drink more water and my symptoms have improved. Of course, it is difficult drinking more water especially in the winter. But with a few changes I now drink a glass first thing in the morning and have a water bottle beside me as I type this and continually sip during the day. Drinking little and often is the key.
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Take control
There are many therapies and treatments that will help get you through any symptoms you are dealing with. A.Vogel have a Menopause Support supplement for all stages of the Menopause and their Arnica Gel will help with any joint issues you are having. There are also beauty products out there that all also help you take back control. For example, if you are prone to increased hair growth the Jolen Crème Bleach facial hair lightening formula is gentle and safe to use.
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Seek support
It can be lonely going through the Perimenopause, but you don’t have to do it on your own. A. Vogel have a free 7-day plan with information, support, and advice to help you deal with the symptoms of Perimenopause and if you sign up you will also receive a free sample of Menopause Support.
Are there any other tips you have? I’d love to hear them.
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Excellent tips. Exercise, more water and a diet full of fruits and vegetables help keep your body in balance!
Hot baths to clear my senses and I stay warm on the sofa x
Very informative and beautifully written 🙂
Thank you 🙂
I give my body some healthy, real food, I take a few minutes to get outside. A little time in the great outdoors can improves my mood and help me relax, A good night’s sleep also helps me deal with stress, Also, I try to find something that I enjoy and do it every day.
I try and make sure that I don’t do too much so that I know and respect my limits and don’t get so overwhelmed.
relax in my chair with a brew
Relax with a cup of tea in a quiet space.
A hot bath with scented candles x
watch tv x
A long walk if I can otherwise a soak in the bath
I read a book
I love to relax by listening to a hypnotherapy recording or curling up with a good book
Coffee, fudge and a good movie.
EAt chocolate and go for walks
It would have to be a nice long bath with scented candles .
I hadn’t heard of this until recently. Great tips for dealing with it #TwinklyTuesday
If i’m feeling stressed i like to find somewhere quiet and read a book and find a bit of peace.
a strong cup of tea
walk my dog
I do a gym class!
Oh I’ve been battling with lots of horrid symptoms that no one talks about! I thought I was going mad to start with and the doctor has tried to prescribe me antidepressants about three times! I’m not depressed ffs! Recently I decided to just start looking after myself a little better. I swim two or three times per week which really helps. I also have started blending up spinach, pineapple, coconut water and lime each morning and drink it alongside a small bowl of plain porridge. This has really helped with my energy levels! I take a multivitamin with extra B12 and try to practise mindfulness where possible. All of these have helped. I’m even sleeping better! Amazing, especially since in the summer, I would be gardening at 3am as I was wide awake! Take care. It’s a tricky phase. #twinklytuesday
So glad you are feeling better. Yes hate it when drs try and force tablets on you!
Take time out with a nice relaxing bath and chill on sofa or bed otherwise go for a walk to clear head
usually a glass of wine and a warm blanket x
I’m really bad at looking after myself(!) but a good long soak in the bath always destresses me
I go for a walk.
A wander around the garden in the fresh air, large mug of hot chocolate and a good book
Exercise always helps me destress I love to go for a nice long walk or a swim
I escape to the shower for some peace and maybe a little cry, or I hug my children and tell myself life’s not so bad after all as long as I have my three babies xxx
I put my favorite music on & just chill out or i watch a awesome film 🙂 thanks x
relax with a cup of chamomile tea
I try and take time out from the day to day hassle of life and read a book, go for a walk or take a hot bath.
A walk on the beach banishes my stress.
Great tips
I have a relaxing bubble bath
I do pilates!
Yet to find something that works, Was reading this to see if I could find any good ideas.
I do yoga or read a book in a hot bath.
I find crafting is very therapeutic when I’m stressed. I get totally engrossed in the creativity and completely forget my problems and anxieties
I find crafting is very therapeutic when I’m stressed. I get totally engrossed in the creativity and completely forget my problems and anxieties
Hope this doesn’t come through twice, I got an error message when I posted
I go for a long walk to switch off completely then relax with a cup of tea and a book.
Gardening. Not easy in the winter months but there’s always something you can do or plan for when spring comes.
Unfortunately, I have no coping strategies for when I become stressed and have been advised to request some form of counseling.
Sit quietly and think of positive happy moments
I listen to music
Either doing some gardening or reading a book..
Have a bubble bath and then watch a film in my PJ’s
I like to have a pamper shower, put clean pj;s on – and watch a soppy film! Maybe have a little cry!
These are great tips. I’m 43 and I think I’m peri-menopausal too. My GP gave me hormone pessaries to insert the week before my period.
If I;’m not too worn out, I’ll do some yoga – if not I make myself a fruit tea and grab a good book
I take deep breaths
Turn off anything electronic, go for a walk, read, sleep
Drink green tea and a good book
I sit in the bedroom with a coffee and a book and some peace and quiet xx
I shower! It literally seems to wash away tension and bad vibes.
make a fruit smoothie with lots of good stuff in
A walk in the country to lift my spirits
I tend to make sure I clear my calendar and take time alone to read, pamper myself and do things I enjoy like a nice walk in the outdoors
I have a nice hot bubble bath with a good book and a glass of wine
I do mindfullness meditation and use essential oils
Thank you for the above information, I have only recently heard of the perimenopause and have quite a few of the mentioned symptoms
I do exercise – go for a cold swim.
try to sleep more
I have a great family around me.
Try and have 5 minutes to myself with a cup of coffee
I try to sleep more because I find that deep sleep is the cure to most of my problems in life, be they physical or emotional.
A hot bath, a hot cup of tea a bar of chocolate and a good book
I have a long soak in a hot bubble bath to destress…
I try to relax by doing cross-stitch or reading, but it doesn’t always work.
Sleep
Plenty of sleep and relaxation when possible
I read -with a nice cup of peppermint tea..
I do my breathing technique. Inhale 4 seconds, hold 6 seconds exhale 5 seconds
i take time for myself lose myself in a book nothing like a chapter to take me to another world or a relaxing bubble bath or some yoga depending on where i am at the time
I practice yoga, it’s so good for the mind as well as the body.
Hot bath with some relaxing music and scented candles or I go for a good run
I have a very healthy and busy lifestyle but, from time to time my body just has a need to stop/I feel stressed. This is the time when I spend resting and sleeping. The strangest thing is, it lasts only a day or two and, then, as if nothing happened, I am back to my normal self :).
I go outside and try to look around the garden or go for a walk. It helps.
Retreat to my bed and listen on headphones to guided visualisation by The Honest Guys.
Thanks for the good advice i’ve been suffering with hot sweats esp at night but I’ve been using lavender oil and meditation to help. I’ll make some more diet changes too. Thanks love bec xx
You are welcome. Best of luck with it all. x
I like to relax with a nice bubble bath
I’ve recently started mindfulness and meditation practice which I’m finding is helping lots in taking control of stress and allowing myself to move through the moment rather than get caught up in it. Getting more balance with trying to get more sleep and getting myself an evening routine has also helped with stress for me.
With regards to perimenopause, I’m now 37 and this is something new I’m very new too but have actually been suffering with symptoms over this last year. I don’t have any tips for anyone else at the moment as I’m just learning about it and how I can help myself just now. So my best tip would be to learn as much as possible and try to get to know your new self a bit better to embrace this aging thing.
Thank you so much for sharing this. x
I try to meditate. It’s difficult but I’m really enjoying it.
Before my period I find I feel very angry so I try and do some intense exercise to burn the anger away.
I like to either go on a walk around my local woods/park but if I feel too bad to get out, then I will just get a good book and my throw and switch of the TV, close the curtains and read
I make myself a mug of peppermint tea and go n lay down, either in bed or on the sofa, and I read. It takes my mind off of things.
I do breathing exercise and have a nice shower
i go out for a walk with my dogs through the surrounding countryside, i also practice mindfulness which has helped my stress levels enormously x
I could look after myself better. I find going for a walk or doing a physically demanding task helps.
I try to repeat calming affirmations over and over and breathe deeply in between.
A long soak in a lavender bubble bath helps to relax me!
I exercise. Yoga is my preferred method, but a walk in the park, a bike ride or a zumba class are all helpful
sleep’s the best remedy for me
an Epsom salt bath. x
I like to de stress with a nice hot bath, or if I’m at work a lovely calming cup of herbal tea usually works
Play rugby
I like to craft, to make things with my own hand, and to take time in National Trust Gardens being with Nature
curling up with my kindle
Many, many thanks for this lovely and apt post. I am going through an early perimenopause and the tips here are so helpful. I find watching comedy series or films help me de-stress as laughter really is a great medicine!
Nice hot bath with a cup of tea (sometimes herbal, sometimes builders tea), a book and some music.
A bath is the best relaxant for me
I cut right down on my commitments and get out in the garden
I’d never heard of this either. Great post with lots of great advice. Looking after yourself in mind and body can help with so much.
Thank you for joining #FamilyFunLinky x
I aim to try to eat healthily. Try to get sufficient sleep and rest. If possible I try to arrange an appointment for an aromatherapy massage, as great for easing any muscle tension.
I go for a short walk.
I try to get enough sleep, ensure I am eating right and try to spend some time on my own for a bit of peace.
Have a bath with some lovely smelling bath salts to ease the stress away
I’m not very good at it but going for a run can be good.
I either go for a nice long walk or I sit and meditate for twenty minutes.
I have a bath and listen to music
I usually read a book and get away from my surroundings for a bit.
I take the dog for a long walk.
I’d read a book or magazine
I take a short nap
I have a bubble bath whilst listening to an audio book. Then put on a fluffy dressing gown and cuddle my pets!
I don’t tend to do anything, just carry on as I seem to be permanently stressed these days
Herbal tea and some catch-up TV
have a bath
I like to read books or just lay down and listen to music.
have along hot bath with lots of bubbles and glass of wine
I usually start doing housework, bit sad really
I do yoga and meditation and try an escape in a good book x x
Some “me time” to do something I want you do without interruptions is my de-stress relief
I have an aromatherapy bath and face mask.
Talk to people around me who love and support me and tell me as it is, usually I’m giving myself a rough ride and need to take some time just for me
Wonderful giveaway x
To be honest for me blogging helps a lot – sometimes writing about what is up and sharing ways to combat it can help.
When I am stressed I cook and go for a walk, come back to a nice meal in the oven
I soak in the bath & read a book
I go to a spinning class as it always gives me such a boost no matter how tired or stressed i am
I have a Lush bath that helps me and some time on my own.
siting quiet by myself with an easy crossword
Drink lots of water and remember pleasant memories! 🙂
Quiet time, talking to friends, relaxing hot bath and distractions in the form of good films that absorb the mind.
An epsom salt bath
me time and relaxation
I get plenty of sleep and drink plenty of water, keeps me healthy and the germs away.
I go for walks and try to build mindfulness into each day
i try to live mindfully, but it still gets a bit much sometimes. My son is a world of sense and compassion, he cheers me up and sets my mind right again. Plus..pets. Pets are fab 🙂
Relax with a cuppa,
cup of tea helps me
I take the dogs for a long walk. Exercise and peace together.
I tend to sit in a quiet room and consider my options.
Hot bath, clean scented sheets and a good book
I do pilates or have a long soak in the bath!
I tend to do some meditation or online hypnosis. That calms me down. Or I have a warm bath with candles and incense!
Having some time to myself, my conversation or noise, just peace.
I find a good workout helps relieve stress, followed by a nice warm shower, a glass of wine and a good book.
I walk on the beach or in the park if I haven’t much time as I find being close to nature helps (even sitting in the garden). I also find soothing classical music helps – and if all else fails I take Rescue Remedy which really works.
A nice walk and some steambathing
Take the dogs for a run on the local beach.
I sleep a lot when I’m stressed, I can always tell when my stress levels start t rise as I get far more tired.
I put on a guided meditation and try to zone out for half an hour.
Listen to my favourite music and have a warm bubble bath x
For me personally i read a book or go for a nice hot bubble bath.
I use mindfulness or have a long soak in the bath
A relaxing bath
Stand in the garden taking some deep breaths and noticing all the lovely things around me, then a mug of coffee and a good read
i run, aim for 3 times a week
I go for a walk into the forest with my dog….the trees and the smells and everything there is so calming and I feel so content being there that all negative thoughts vanish……the power of nature !
I make sure my home is tidy, turn off social media and sit in the peace and quiet
Just having half an hour alone to have a hot bath makes me feel wonderfully relaxed and ready to face the world again
Go hiking
When im stressed i find it better to remove myself from whoever or whatever is stressing me,i’ll either go for a drive on my own ,playing my music loud,or ill lock the bathroom door and have a long soak (and cry) or failing that,i ring my mum,mum always knows best
A long hot bath or a long walk always work for me
Thanks for the tips, I am going through it at the moment. I find that going on a long dog walk helps to destress and forget about all my worries.
im still working on finding a way to destress
Hot Bath and listen to some music whilst soaking
I like to take my bassets out for a long walk….
Drink herbal tea, get lots of rest and take long walks with the dog
I take my dog for a long walk through the woods
I go for a walk and really look around me. At the sky, the plants, the birds. I also, as I walk, breath in deeply to get the fresh air right into my lungs. I’m very lucky to live in a rural area
I tend to go for a run to clear my mind
I try to find some quiet time, like my bedroom where its tidy and comfortable and I can relax on my own for a few mintues
I use audio hypnosis to help me when im stressed the effects dont last a long time but long enough for my brain and body to get a rest…im using the Glenn Harold app at the moment
i take time out from whatever im doing and have a little ME time x
I take my baby boy for a walk along the promenade and let my worries and stress blow away in the breeze
When I am stressed I try to remember to go somewhere quiet and practice my deep breathing.
Wine and a bath
I try and take some time out. Somewhere quiet so I can gather my thoughts and calm my mind
Bath and try to have some me time on my own to regenerate myself for the next chapter
I like to relax by getting into pyjamas drinking tea and a slice of cake
Spot of yoga and a walk
I try to do some yoga and get out in nature with the dogs – I”m keen to start trying meditation though!
A book and a glass of wine!
Conforming music
Curl up with a warm blanket and a good book
A hot bubble bath relaxes me x
I go for a walk to clear my head and get some fresh air
A nice shower, than relaxing watching a good film with some nibbles and a drink.
If i feel my anixiety levels creeping up then i usually focus on my adult colouring. I find it a great way to focus the mind and a fabulous way to de-stress and relax 🙂 x
I suffer badly from stress and sometimes get panic attacks, .I find there are several things I can do to help me feel calmer, One way is to concentrate on slowing on breathing, another is to have a relaxing bath and then read, and I also find it calming to watch gentle programmes where everyone is civil to each other, like the waltons or little house on the praire or even some childrens programmes.
How does the meditate pillow work? Does anyone have any advice on muscle cramps especially at night 😁
I think it depends on my mood.. sometimes i book myself in for a massage as its really one of the best ways to relax and I also need them myself as I am a complementary therapist. I like to use aromatherapy oils in my diffuser, light candles and sit in my summerhouse in the garden. Other times, it might be a walk, or sitting around an open fire.. I also try to read if the kids are in bed and I get some peace and quiet. Great article by the way. I was recently tested for perimenopause… all signs point to it so exercise for me, and changing to a plant based diet when I can.
I do some breathing exercises and talk about why I’m stressed to a friend or my husband
I have a cup of tea and chat to my other girl friends !
I struggle a lot with stress and panic attacks. I take lots of deep breaths and try and distract myself I love adult colouring books
I don’t know how to destress! I work in the ER and I take very little time for myself I think it’s time I start
I make an effort to eat healthier and take some time to relax, go to bed early and read a book – try to rest and have a bit of escapism.
A hot bubble bath
Yoga, a hot shower and an early night help me to relieve stress.
I go for a lovely walk along the seafront to clear the stress away
Relaxing with a glass of wine, some chocolates and a good film
Peppermint tea and some aromatherapy oils!
Light a candle and have a cup of tea.
Not enough really. I use competitions as a chilling out technique as I really enjoy entering them, so I call that, “my time”
Doing something artistic! I’m at my most relaxed when I’m spending some ME time making my stained glass designs!
i dont really. i just carry on when i need to take more time out
i have a bath and read
Go to the gym or do yoga , time on my own with a cuppa x
A long soak in the bath surrounded by candles.
I put my headphones on and go for a walk. I find that exercise regulates my breathing and in turn helps destress
I have a tendancy to not look after myself if I am honest. I just tend to get on with it, so the stress levels increase, leading to me suffering with severe headaches, upset stomach’s and massive mood swings. I just don’t seem to find the time to take time out for me, so this would really encourage me to take some time to help de-stress and relax.
Warm lavender bath
I went through it mid 40 and it was horrible and not talked about then so much My daughter is going through it now with sickness, bad heads, depression and anxiety attacks far worse than I had . It always starts with terrible feelings of impending doom this feeling is now reckonised as the start and to a certain extent fought by thinking 2 days and I will feel better Other than that healthy eating / scented baths and long walks with the dog in the woods
Long walks have always been my go to when I am stressed as I get to be by myself with my thoughts
I pamper myself by having a long soak in the bath, doing a facial and then maybe do a jigsaw or read a book to unwind
When I’m stressed I talk it through with my best friend or go for a brisk walk with the dogs.
a long walk it clears my mind
Take deep breaths and go for a nice refreshing walk x x x
I practice yoga and go for a run.
A run or brisk walk normally followed by a large glass of Malbec!
Nice bubble bath and listen to music
Depending on the time of day, either go for a walk on my own or have a warm bath with lavender oil
Relax in the bath trying to read a book to de-stress
I do meditation, go for a walk or listen to relaxing music
I take a long walk by the sea
Light some candles and chill with a book or magazine.
I roll out my yoga mat, go for a walk, get in the sea and breathe!
I do get hot flushes! i go for walksalong the river bank to get fresh air. .
I usually do one of more of the following: pray (very helpful and important!!), lie down with relaxing sounds or music, breathe slowly and deeply, look at pretty things like flowers, go out in nature if I can, read an uplifting (and not challenging) book, talk to someone soothing/encouraging, etc.
Go for a walk to distress
i have a nice warm drink and a good book
Take my dog for a nice long walk along brighton beach 🙂 She is a lovely calming dog, as well as the beach being calming
I find crafting relaxes me, there is peace in making something pretty.
Get a good nights sleep…and take my dog out for walks along the bridal paths and fields away from the hustle and bustle
with a good book and a cup of herb tea