This is an automatically translated article.
The article was professionally consulted with Specialist Doctor II Tran Thi Mai Huong - Obstetrician and Gynecologist - Department of Obstetrics and Gynecology - Vinmec Hai Phong International General Hospital.Premenopausal women often experience vaginal dryness, hot flashes, musculoskeletal disorders and an increased risk of cardiovascular disease. In order for the perimenopause to go smoothly, women should choose a healthy lifestyle, exercise regularly and have a reasonable diet.
1. What should women in perimenopause eat?
Diet plays an important role in alleviating symptoms associated with perimenopause. So what should women in perimenopause eat? Accordingly, premenopausal women need to balance their daily diet by:Eat white rice mixed with brown rice (enhanced vitamin B), green leafy vegetables, soybeans and nuts to Helps to keep the body healthy, thereby reducing hot flashes. Supplement calcium and vitamin D daily to help strengthen bones, reduce headaches. Calcium is found in foods like milk, eggs, and yogurt. Choose foods low in saturated fat and cholesterol; Do not eat too much salt and sugar. Avoid smoking, coffee and alcohol. In addition to diet, premenopausal women should exercise at least 30 minutes daily to build endurance and flexibility. Dance, yoga... are suitable exercises to help maintain a neat figure, clear mind and optimism, as well as support blood circulation throughout the body.
Being fully equipped with knowledge about nutrition during perimenopause and menopause will help women improve their quality of life.
2. Tips to soothe hot flashes during perimenopause
Hot flashes are often the most common symptom of perimenopause. According to one study, 58.3% of women experience vasomotor dysfunction at menopause, which leads to hot flashes. Here are tips to alleviate this uncomfortable symptom:Do not wear layers that make the body hot; Should sleep in a cool room; Avoid spicy and hot foods; Avoid drinking alcohol; Reduce stress, stress; Eat soy every day, but consult your doctor before doing so.
Tập thể thao ở người tiền mãn kinh giúp cải thiện triệu chứng bốc hỏa
3. Relieve Vaginal Dryness During Perimenopause
Up to 60% of postmenopausal women experience vaginal dryness during intercourse, 76.2% decrease in libido and 78% decrease in frequency of intercourse. To relieve vaginal dryness during perimenopause, you can purchase an OTC (over-the-counter) vaginal lubricant and moisturizer to aid in more comfortable sex.If these methods don't work, ask your doctor about topical, pill, or vaginal estrogen therapy. However, estrogen therapy will not improve other perimenopausal and postmenopausal symptoms, such as hot flashes.
4. Reduce the risk of osteoporosis in perimenopause
Up to 73.25% of women who visit perimenopause and menopause have osteoarthritis pain. To protect bones and avoid osteoporosis, premenopausal women should supplement with calcium and vitamin D, exercise regularly every day.Exercise in premenopausal people helps prevent disorders of the musculoskeletal system, thereby reducing symptoms such as bone pain, joint pain or osteoporosis. In addition, perimenopausal women should also consult with their doctor about methods of testing bone density.
Đau xương giai đoạn tiền mãn kinh thường xuyên xảy ra
5. Reducing the risk of heart disease in premenopausal women
The risk of heart disease increases with age. Here are some tips to protect the heart of perimenopausal women in particular and middle-aged people in general:Check cholesterol and blood pressure regularly; Take measures to lower cholesterol and blood pressure if the readings are too high. If lifestyle changes aren't enough, ask your doctor about prescription medications to keep cholesterol levels healthy and blood pressure normal. For people with diabetes, keep your blood sugar under control. In short, perimenopause is a normal developmental stage that every woman has to go through. Whether this period is mild or uncomfortable will depend on the understanding and adherence to a woman's healthy lifestyle.
Currently, Vinmec International General Hospital is providing pre-menopausal health examination and counseling package. When registering for the package of pre-menopausal health care examination and consultation, customers will receive:
Gynecological examination; Gynecological examination, breast examination; Transabdominal ultrasound of the uterus and ovaries; Take samples to make cervical-vaginal cytology; Mammography (2 sides); Measurement of osteoporosis; Perform other tests to detect perimenopausal conditions, if any.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
Reference source: Webmd.com
