48 THE QUEENS COURIER • WELLNESS • JUNE 20, 2019 FOR BREAKING NEWS VISIT WWW.QNS.COM
5 tips to help manage symptoms of perimenopause
Going through hot fl ashes?
You’re not alone.
If you’re a woman in your 40s, you
may have started experiencing the normal
symptoms of perimenopause, which is a
natural transition that occurs during the
years leading up to menopause. During
perimenopause, which can last anywhere
from a few months to nearly a decade for
some women, and during menopause, hot
fl ashes are extremely common. According
to the U.S. Offi ce of Women’s Health, 75%
of U.S. women will experience hot fl ashes.
Other symptoms experienced during
perimenopause and menopause include
muscle aches, mood swings, night sweats
and diffi culty sleeping, a feeling of brain
fogginess, vaginal dryness, weight gain
and more. So, what can you do to help
cope with these symptoms?
Th e fi rst steps are simply to commit
to improving your overall health and
well-being. Here are some good strategies
Boost your diet with
whole, fresh foods.
Decreasing the amount of processed
foods and sugar you consume, while
increasing fresh ingredients like fruits and
vegetables in your daily diet, will greatly
benefi t your health, which will also help to
reduce some of the common symptoms of
You don’t have to run a marathon, but
increasing your physical activity each day
can really make you feel better during this
time of life.
Physical activity may be as simple as
taking a daily walk or bike ride. Adding
hand weights or exercise such as yoga to
your routine can help improve your muscle
tone, strength and fl exibility. All of
these activities will reduce stress and help
lessen some of your worst perimenopause
Try a naturally derived
EQUELLE is a new non-hormonal,
non-prescription alternative for women
that relieves the frequency of hot fl ashes
associated with menopause. EQUELLE is
a naturally derived product from a plant
compound in soy. In clinical trials, women
saw results in as few as four weeks, with
optimal results in eight to twelve weeks.
Its active ingredient, S-equol, is affi rmed
safe in both food and drug supplements.
Learn more at EQUELLE.com.
Give yourself the gift of sleep.
Some menopausal symptoms can interfere
with your sleep, so plan for a better
rest by establishing a regular bedtime
that’s early enough to allow you a good
solid eight hours of sleep.
Make sure your bedroom is comfortable,
dark and distraction-free. Resist the
urge to stay tuned in to technology late at
night. Do something relaxing before bed
like meditation, listening to music or reading.
See your health care professional for
additional options if your sleep is seriously
impaired by symptoms of perimenopause.
Relieve your stress.
Find your own most eff ective ways to
relieve stress, whether that means exercise,
meditation, spending time outdoors,
relaxing baths or massages. Anything that
helps you put aside the cares of the day
and truly relax will also help reduce bothersome
symptoms throughout perimenopause
If your symptoms do not improve and
they adversely aff ect your quality of life,
talk to your health care professional about
them and any other health concerns you
may have at this time. Track the symptoms
you experience so that you can discuss
strategies for helping you “feel like
yourself ” again. Th ere are many options
out there to help you not just get through
perimenopause and menopause, but to
thrive - and feel your best.