This is important, since heart disease risk tends to increase after menopause. This could be due to factors such as age, weight gain, or possibly reduced estrogen levels.

Symptoms of Menopause - Healthline 11 Natural Ways to Reduce Symptoms of Menopause - Healthline

Bioidentical hormones. The term "bioidentical" implies that the hormones in the product are chemically identical to those your body produces. However, compounded bioidentical hormones aren't regulated by the U.S. Food and Drug Administration (FDA), so quality and risks could vary. There's also no evidence that compounded bioidentical hormones are safer or more effective than conventional hormone therapy. FDA approves novel drug to treat moderate to severe hot flashes caused by menopause. U.S. Food and Drug Administration. https://www.fda.gov/news-events/press-announcements/fda-approves-novel-drug-treat-moderate-severe-hot-flashes-caused-menopause. Accessed May 16, 2023. 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. Hormone therapy. Systemic estrogen therapy — which comes in pill, skin patch, spray, gel or cream form — remains the most effective treatment option for relieving perimenopausal and menopausal hot flashes and night sweats. Depending on your personal and family medical history, your doctor may recommend estrogen in the lowest dose needed to provide symptom relief for you. If you still have your uterus, you'll need progestin in addition to estrogen. Systemic estrogen can help prevent bone loss. Basu P, et al. Phytoestrogens and breast cancer: In vitro anticancer activities of isoflavones, lignans, coumestans, stilbenes and their analogs and derivatives. Biomedicine and Pharmacotherapy. 2018; doi:10.1016/j.biopha.2018.08.100.During the perimenopause, your hormone levels change and your ovaries start to produce fewer eggs. Once you haven’t had a period for 12 months or more, you’ve officially reached the menopause.

The Perimenopause Solution - Penguin Books UK The Perimenopause Solution - Penguin Books UK

Have two to three portions of calcium-rich foods in your daily diet, such as cheese and yoghurt. Calcium helps support your bones. Regular exercise is also associated with better overall health and protection against diseases and conditions including cancer, heart disease, stroke, high blood pressure, type 2 diabetes, obesity, and osteoporosis ( 13). There's a lot I liked about this book & I feel like it is much needed as there is not a lot currently available on this topic. The nuanced and inclusive overall approach was helpful & I learnt a lot.

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One study found that consuming protein throughout the day at each meal may slow down muscle loss due to aging ( 23). 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.

The Perimenopause Solution: Take control of your hormones The Perimenopause Solution: Take control of your hormones

Any information about a treatment or procedure is generic, and does not necessarily describe that treatment or procedure as delivered by Bupa or its associated providers.One study of 17,473 postmenopausal women found that those who lost at least 10 pounds (4.5 kg) of weight or 10% of their body weight over a year were more likely to eliminate hot flashes and night sweats ( 5). Practice stress-reduction techniques. Practiced regularly, stress-reduction techniques, such as meditation or yoga, can promote relaxation and good health throughout your lifetime, but they may be particularly helpful during the menopausal transition. 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. Eating well, exercising and looking after your mental wellbeing can help with symptoms during perimenopause and menopause.

The Perimenopause Solution by Dr Shahzadi Harper, Emma The Perimenopause Solution by Dr Shahzadi Harper, Emma

You cannot know for sure you've reached the menopause if you're using hormonal contraception like the pill, IUS (hormonal coil), contraceptive implant or contraceptive injection. This is because hormonal contraception can affect your periods. Minkin MJ. Menopause: Hormones, lifestyle, and optimizing aging. Obstetrics and Gynecology Clinics of North America. 2019; doi:10.1016/j.ogc.2019.04.008. In addition, water can help prevent weight gain and aid in weight loss by helping you feel full and increasing metabolism slightly ( 19, 20). A diet high in refined carbs and sugar can cause sharp rises and dips in blood sugar, making you feel tired and irritable. This may worsen the physical and mental symptoms of menopause. If you're taking the combined pill, you'll have monthly period-type bleeds for as long as you keep taking the pill.If you’re not out in the sun much or if you cover up your skin, either taking a supplement or increasing food sources of vitamin D may be important.