This Midweek’s Focus:

Recent updates on managing perimenopausal symptoms emphasizes a combination of lifestyle changes and medical options.

🛌 Optimizing Your Sleep Environment

Creating a cool, calm, and comfortable bedroom is a top priority.

• Keep it Cool: Lower your thermostat, use a fan, or open a window. The ideal temperature for sleep is generally between 60-67°F (15-19°C).

• Dress in Layers: Wear loose-fitting pajamas made of natural, breathable fibers like cotton or linen. Similarly, use layered bedding so you can easily adjust if you get warm.

• Cooling Aids: Keep a glass of cold water by your bed. Some people also find cooling mattress toppers or pillows with cooling gels to be helpful.

• Practice Good Sleep Hygiene: Maintain a consistent sleep schedule, and avoid screens (phones, tablets, TV) for at least an hour before bed.

🥗 Diet and Nutrition

What you eat and drink can directly impact your body temperature and sleep quality.

• Avoid Triggers: Limit or avoid spicy foods, caffeine, and alcohol, especially in the evenings, as these can trigger hot flashes and disrupt sleep.

• Stay Hydrated: Drink plenty of cool water throughout the day.

• Consider Phytoestrogens: Some studies suggest that foods rich in phytoestrogens, plant-based compounds that mimic estrogen, may help. These include soy products, flaxseed, and chickpeas.

• Eat for Bone Health: As bone density declines during perimenopause, it's a good time to focus on a diet rich in calcium and vitamin D, which are found in leafy greens, dairy products, and fatty fish.

🏃‍♀️ Exercise and Stress Management

Physical activity and mental wellness play a significant role in managing perimenopause symptoms.

• Exercise Regularly: Regular physical activity can improve sleep quality and mood. Aim for at least 30 minutes of moderate exercise most days of the week, but try to avoid intense workouts right before bedtime, as they can raise your body temperature.

• Reduce Stress: High stress can worsen both hot flashes and insomnia. Incorporate stress-reduction techniques into your daily routine, such as yoga, meditation, deep breathing exercises, or a relaxing bath.

• Mind-Body Therapies: Research has shown that mind-body therapies like Cognitive Behavioral Therapy (CBT) and hypnosis can be particularly effective in reducing how much hot flashes and night sweats interfere with sleep.

Making these changes can help you take more control over your symptoms and improve your quality of life during this transition.

💬 Call To Action: Ready to reclaim your sleep and manage your symptoms? Start with one simple change today  and share what has or is working!

#Perimenopause #WomensHealth #MidlifeWellness #JustUsGirls #HormoneHealth

Just Us Girls