The Perimenopause Solution: Take control of your hormones before they take control of you
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The Perimenopause Solution: Take control of your hormones before they take control of you
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Get enough sleep. Try to keep a consistent sleep schedule. Avoid caffeine, which can make it hard to get to sleep, and avoid drinking too much alcohol, which can interrupt sleep. Green, leafy vegetables such as kale, collard greens, and spinach have lots of calcium too. It’s also plentiful in tofu, beans, sardines, and other foods. Fruits and veggies are low in calories and can help you feel full, so they’re great for weight loss and weight maintenance.
Menopause - Things you can do - NHS Menopause - Things you can do - NHS
As the UK’s leading menopause nutritionist, I offer evidence-based advice you can trust. My mission is to make the menopause experience more positive for all, using the latest nutritional science, high quality education and online community. Red clover. A review of studies found that red clover isoflavone supplements may help reduce the daily frequency of hot flashes from a baseline of three per day. However, study authors noted that more specific research is needed to confirm the effects of red clover on relieving flushing episodes and other menopause symptoms ( 29). Often when people talk about ‘going through the menopause’ they’re actually talking about the perimenopause. The perimenopause is when your hormone levels start to change. But it’s before your periods stop completely. It can cause a wide range of symptoms, both physically and mentally. Phytoestrogens are naturally occurring plant compounds that can mimic the effects of estrogen in the body.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. Prepare questions. Your time with your doctor may be limited, so prepare a list of questions to help you make the most of your time together. 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.
the perimenopause? - Bupa UK What is the perimenopause? - Bupa UK
Menopausal people have a notable increase in heart disease risk; several studies show that regular exercise may help reduce this risk ( 14, 15). SummaryEvidence suggests that real food sources of phytoestrogens are better than supplements or processed foods with added soy protein ( 17, 18). Summary
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