Prima Medica gynecologists have prepared for our readers some useful tips on how to eliminate
perimenopause symptoms
– some of these tips can be applied now, and for some you may need the help of a specialist who knows how hormones work in our body.
- Reduce your alcohol consumption, as its consumption negatively affects the functioning of the liver, especially the exchange of the female sex hormone estrogen, or rather, those hormone exchange processes that occur in the liver. And also, due to the negative effect on estrogen metabolism, alcohol affects the risk of breast cancer.
- Reduce your consumption of dairy products or avoid them altogether – dairy products can increase the level of estrogen molecules with pathological activity in the body, as well as increase the release of insulin into the blood.
- Make sure that your body has enough vitamin D. To do this, you need to do a blood test – the optimal level is about 100-150 nmol/l, this amount is sufficient for the production of most hormones in the synthesis of which vitamin D is involved.
- Reduce the amount of carbohydrates in your diet, and also avoid eating processed and refined foods (especially sugar, sausages and sausages).
- Eat different types of cabbage: broccoli, Brussels sprouts, cauliflower, white cabbage – it perfectly regulates the balance of hormones in our body.
- Make sure your gut is healthy: bloating, excessive gas, colic, diarrhea or constipation are not normal conditions (despite the widespread occurrence of these symptoms). We recommend keeping a food diary in order to understand which foods provoke certain conditions of the digestive system. See your doctor for an examination of your digestive system and for advice on proper nutrition.
- Add turmeric to your diet in therapeutic doses. Turmeric helps reduce levels of a form of estrogen that causes oxidative stress.
- Iodine can perfectly support the function of the thyroid gland, the work of which, in turn, is associated with sex hormones. Consult your doctor to determine your daily dose of iodine.
- Dream. Good sleep is essential for hormonal balance. Make it a habit to go to bed and get up at the same time.
- Meditation and yoga, as well as diaphragmatic breathing, are designed to slow down the pace of your life and reduce stress, which also affects hormonal balance.
No matter what stage of pre-, peri- or post-menopause you are in, these tips are suitable for you, following them, you can establish hormonal balance in your body and stay healthy.