Five things you can start doing today if you are perimenopausal

1. Avoid caffeine after 12noon

One of the first signs of the onset of perimenopause can be sleep disturbances, either finding it hard to fall asleep or frequent waking in the night. It can take 10 hours to completely clear caffeine from your bloodstream so I always recommend avoiding caffeinated drinks after 12noon.

2. Limit alcohol

During the perimenopause many women experience night sweats especially in the lead-up to the start of your period. Some women find limiting or avoiding alcohol can help improve symptoms of night sweats.

3. Gentle exercise

Incorporate gentle exercise into your daily routine. As well as being great for boosting your mood, daily exercise can help build bone strength. After the age of 30 bone strength starts to decline. Weight-bearing exercise such as walking helps the body to deposit more minerals into the bones.

4. Adaptogenic herbs

Consider taking an adaptogenic herb. Stress can exacerbate perimenopause symptoms and for many this can be a stressful period in one’s life often sandwiched between young children and elderly parents. Ashwagandha, an adaptogenic Ayurvedic herb, has been shown to reduce stress and anxiety in several controlled human studies. Shatavari, which is also an adaptogen, has been shown in a number of studies to reduce vaginal dryness, hot flushes and insomnia.

5. It’s good to talk

Speak to friends and family about your how you’re feeling. Changes to mood including increased irritability are common during the perimenopause. Speaking to friends and family about what you’re going through can help lighten the load and it can be especially helpful speaking to other women who are in the same boat as you.

** speak to a qualified practitioner before starting a new supplement regime. Ayuverdic herbs are not recommended for individuals taking prescription medication.