Learn essential tips for getting through the pre-menopause with complete peace of mind.

From a balanced diet to regular physical activity, learn how to ease uncomfortable symptoms.

Explore stress management strategies, promote quality sleep, and consult a health professional if necessary.

Every woman is unique, adopt a set of strategies tailored to your individual well-being.

Balance and well-being: a pratical guide to manage pre-menopause comfortably 

The pre-menopause, also known as the perimenopause, is the period before the menopause. It can begin several years before menstruation stops completely. 

For many women, this phase can be accompanied by troublesome symptoms such as hot flushes, sleep disturbances and mood swings. 

However, there are ways of getting through this stage of life more comfortably. 

Here are a few tips to help you manage the pre-menopause.

1. Adopt a balanced diet.

Nutrition plays a crucial role in managing pre-menopausal symptoms. A balanced diet can help alleviate some of the physical and emotional discomforts associated with this phase of life.

Here are some key points to bear in mind:

a. Strengthen your bones naturally with calcium and vitamin D:

Increasing your consumption of foods rich in calcium and vitamin D is essential for maintaining bone health.
The pre-menopause is often associated with a reduction in bone density, which can increase the risk of osteoporosis.
Dairy products, green leafy vegetables, oily fish and fortified foods can be valuable sources of these nutrients.

b. Relieve discomfort with omega-3 fatty acids:

Omega-3 fatty acids have anti-inflammatory properties that can help reduce pre-menopausal discomfort.
Oily fish such as salmon, walnuts, flaxseed and flaxseed oil are excellent sources of omega-3.

c. Preserve muscle power with lean protein:

Protein is essential for maintaining muscle mass, which tends to diminish with age.
Choose lean protein sources such as chicken, fish, legumes and tofu to support muscle health.

d. Maximise intestinal comfort with fibre:

A diet rich in fibre can help regulate intestinal transit, which can sometimes be disrupted during the pre-menopause.
Fruit, vegetables, wholegrain cereals and pulses are excellent sources of fibre.

e. Avoid processed foods and sugar:

Limit processed foods and added sugars as they can contribute to inflammation and aggravate some pre-menopausal symptoms.
Choose fresh, unprocessed foods whenever possible.

f. Hydrate your wellbeing:

Make sure you stay well hydrated by drinking enough water throughout the day.
Hydration is crucial for keeping the body working properly and can also help to alleviate skin dryness, a symptom sometimes associated with the pre-menopause.

2. Get regular exercise.

Regular physical activity is a key element in maintaining physical and mental health during the pre-menopause.

Here are a few reasons why exercise is beneficial at this stage of life:

a. Relief from hot flushes:

Studies have shown that regular exercise can help reduce hot flushes, one of the most common symptoms of the pre-menopause.
Physical activity helps regulate body temperature and can help reduce the intensity and frequency of hot flushes.

b. Improving sleep quality:

Regular exercise leads to an improvement in sleep quality.
During the pre-menopause, many women may experience sleep problems.
Physical activity, especially if done regularly and in moderation, can promote deeper, more restful sleep.

c. Weight management:

The pre-menopause is often associated with hormonal changes that can affect fat distribution.
Regular exercise is essential for maintaining a healthy weight and promoting a balanced body composition.

d. Emotional balance:

Physical activity releases endorphins, feel-good hormones, which can help stabilise mood and reduce stress and anxiety, factors that can be exacerbated during the pre-menopause.

e. Muscle and articular support:

Regular exercise that strengthens muscles and joints can help maintain optimal mobility and flexibility, which can be particularly important as the body undergoes age-related changes.

NB: Before starting a new exercise programme, especially if you have pre-existing medical conditions, it is always advisable to consult a health professional to ensure that the exercise you choose is safe and suitable for your situation.

3. Manage stress.

Stress management is of crucial importance during the pre-menopause, as this period can be associated with hormonal and physical changes that can influence emotional well-being.

Here are some strategies for managing stress effectively:

a. The benefits of meditation and mindfulness:

Meditation and mindfulness are proven techniques for reducing stress.
Taking a few minutes a day to concentrate on your breathing, practising guided meditation, or simply remaining attentive to the present moment can bring significant relief.

b. Balancing body and mind with yoga:

Yoga is not only a form of physical exercise, but also incorporates elements of relaxation and meditation.
Yoga poses and breathing exercises can help to calm the nervous system, reduce stress and improve flexibility.

c. The calming benefits of deep breathing:

Practising deep breathing exercises can trigger the body's relaxation response, reducing stress levels.
Take the time to breathe deeply, inhaling slowly through the nose, holding the breath, then exhaling slowly through the mouth.

d. Pure serenity with relaxing activities:

Find activities that relax you and give you pleasure.
This could include reading, listening to soothing music, painting, or any other hobby that allows you to escape and let off steam.

e. Transform your daily routine with planning and organisation:

Effective organisation can help reduce daily stress.
Make to-do lists, plan your day and identify priorities.
This can give you a sense of control and reduce the feeling of being overwhelmed.

f. Share, relieve and strengthen your connections with social support:

Share your experiences with close friends, family or even support groups.
Talking about what you're going through can not only relieve stress, but also create important connections with those around you.

g. Reduce stress by limiting stimulants:

Cut down on stimulants such as caffeine and nicotine, as they can increase stress levels.
Instead, opt for soothing drinks such as herbal teas.

4. Make sure you get good quality sleep.

The pre-menopause can often be accompanied by sleep problems.

To improve the quality of your rest, establish a regular sleep routine by going to bed and waking up at consistent times.

Create an environment conducive to rest by keeping your bedroom dark, cool and quiet.

Avoid caffeine before bedtime, opting instead for calming habits.

These adjustments will promote quality sleep, which is essential for your overall well-being.

5. Consult a healthcare professional.

If pre-menopausal symptoms are significantly affecting your quality of life, consult a healthcare professional.

He or she can help you explore treatment options such as hormone therapy or other personalised approaches.

The pre-menopause period can be different for every woman, with individual symptoms and challenges.

Consulting a healthcare professional is a crucial step in getting personalised support and advice tailored to your specific situation.

These tips are a starting point for proactively managing the pre-menopause.

It's important to remember that every woman is unique, and what works for one person may not work for another.

The most effective approach is often a combination of strategies tailored to your individual situation.