Symptoms - Perimenopause

<html><head></head><body><div data-rte-type="old"><div data-rte-type="old">One of the worst side effects or symptoms of menopause is the dreaded hot flash. Out of nowhere, an instant flash of heat spreads over the body causing sweating and perspiration. It feels like a flame stirs up on the inside from head to toe. Hot flashes are typically treated with hormone replacement therapy, but as is the case with all medications, there is no guarantee it will work all the time. There could be an occasional hot flash slip through now and again, and if you are in menopause, you need to know the best methods to relieve or prevent hot flashes.

<h2>Soy</h2>
Soy-based products are said to contain natural estrogen that can help prevent hot flashes or make them less severe. Soy milk, soy protein powder, and soy meat replacements can be added to the diet.
<h2>Herbal remedies</h2>
Black cohosh is the most common herbal remedy for menopause symptoms, but there are also new combinations of herbal remedies containing herbs to treat depression, mood swings, bloating, and sweating.
<h2>Progesterone</h2>
For some women, estrogen is just not enough. Progesterone cream and supplements can be purchased over the counter to help ward off menopause symptoms like hot flashes.
<h2>Moisture-wicking clothing</h2>
When it’s hot outside, a hot flash can feel like an incinerator. To combat the summer heat, wear light clothing made from moisture-wicking material. These materials can actually reduce the temperature of surface skin making women feel cooler.
<h2>Spicy foods</h2>
Cayenne, wasabi, and other spicy foods can cause sweating and trigger a hot flash. Alcohol and caffeine may have the same effect so stay away from these offenders if you find they lead to hot flash symptoms.
<h2>Regular exercise</h2>
Some experts believe daily exercise lasting 30 minutes or more can help prevent hot flashes. Taking a brisk daily walk or a run will help keep hot flashes to a minimum.
<h2>Cool liquids</h2>
Some women who have regular hot flashes in the morning may find that morning coffee causes the flash. Try instead to opt for an iced decaf.
<h2>Keep a fan handy</h2>
At home, sitting in front of a fan can help fight off the heat. Some women choose to have a fan blowing directly on them to stop night sweats (the worst kind of hot flash).
<h2>Eat strawberries</h2>
While there is no scientific evidence revealing why strawberries work, many women report finding relief from night sweats when they eat a few before bed.
<h2>Supplement with vitamin E</h2>
Researchers have studied the effects of Vitamin E on hot flashes with some success relieving the heat. Ask your doctor before you take any supplement or fill up on extra nuts. seeds, and green, leafy vegetables.
<h2>Eat flaxseed</h2>
A study completed by the Mayo Clinic revealed women who ate flaxseed were less likely to suffer from hot flashes. Flaxseed can be incorporated to many recipes or even sprinkled in your morning yogurt or oatmeal.
<h2>Add a little menthol</h2>
Adding menthol to body cream can create a cooling sensation on the skin. Sit in front of a fan to increase the cooling effect.
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One of the worst symptoms is the dreaded hot flash.

12 Ways to Relieve Hot Flashes During Menopause

<html><head></head><body><div data-rte-type="old">As women reach the age of 40, many begin thinking about menopause and how it will feel to move into a time of life when reproduction is no longer an option. For some, menopause is like a rebirth with freedom from periods, cramps, and birth control options. Others fear menopause symptoms will change their life for the worse. Often the most troublesome part of menopause is the onslaught of symptoms, which often seem to pop up out of the blue. Here are the more common menopause symptoms.
<h2>Most common menopause symptoms</h2>
<ul>
<li>Irregular periods:&nbsp;Most women find irregular periods to be one of the first signs they are in perimenopause. Irregularity in your period can include spotting, heavy bleeding, dark blood, long and short cycles, and missed cycles. Once you have gone 12 months without a period, you have officially reached menopause (Yay?).</li>
<li>Vaginal dryness:&nbsp;Low levels of estrogen decrease blood supply to the vagina, which can lead to vaginal dryness and atrophy. Intercourse can be painful without lubrication, so find a good lubricant to help decrease discomfort.</li>
<li>Hot flashes: Introducing the most common and well-known symptom of perimenopause. The cause of hot flashes is unknown, but it is likely related to several hormonal factors that affect the hypothalamus in your brain, which is your body’s thermostat.&nbsp;An&nbsp;<a href="https://babymed.com/menopause/12-ways-relieve-hot-flashes-during-menopause" target="_self">instant increase in body temperature</a>&nbsp;leaves a woman feeling like her internal temperature has skyrocketed.</li>
<li>Night sweats: Waking in the middle of the night, sweating profusely.&nbsp;These are hot flashes that you experience while you sleep. Many babes find that they lose precious sleep due to night sweats.</li>
<li>Loss of sex drive/libido: Due to a decrease in sex hormones (primarily estrogen and testosterone), many women experience low sex drive during perimenopause. You can try to boost your sex drive with lifestyle changes such as increasing intimacy with your partner, using lubrication, and exercising.</li>
</ul>
<h2>Mood swings</h2>
From happy to sad to depressed, moods can vary hourly, daily, or weekly.
<h2>Fatigue</h2>
<a href="https://babymed.com/menopause/menopause-perimenopause-and-sleep" target="_self">Lack of sleep</a> from night sweats can lead to a lack of energy during the day.
<h2>Thinning hair or hair loss</h2>
Hair follicles require estrogen to grow.
<h2>Sleeplessness or insomnia</h2>
Hot flashes, night sweats, and <a href="https://babymed.com/menopause/menopause-perimenopause-and-sleep" target="_self">hormone levels make sleeping difficult</a>.
<h2>Disorientation and memory lapse</h2>
Often associated with lack of sleep and estrogen deficiency.
<h2>Loss of balance</h2>
May be associated with fatigue, stress, and estrogen levels.
<h2>Weight gain</h2>
Slowing metabolism and low estrogen can lead to fat redistribution and storing.
<h2>Incontinence</h2>
Surgery, childbirth, and age are associated with this common menopause symptom.
<h2>Bloating</h2>
Another symptom associated with age, some doctors link bloating to lactose intolerance or diets high in sodium and low in potassium.
<h2>Body odor</h2>
Associated with increased sweating due to hot flashes and night sweats.
<h2>Rapid heartbeat</h2>
Typically occurring during perimenopause.
<h2>Depression</h2>
Estrogen is linked to serotonin levels. So less estrogen could mean less serotonin leading to depression.
<h2>Anxiety, irritability, and panic</h2>
These all fall into the <a href="https://babymed.com/menopause/menopause-and-your-mood" target="_self">mood swing category</a>&nbsp;and are often associated with hormonal changes.
<h2>Headaches</h2>
Lack of estrogen can lead to menopause migraines. HRT should stop the pain.
<h2>Joint pain</h2>
Linked to fluctuating hormone levels in the body.
<h2>Electric sensation in the head or on skin</h2>
Thought to be linked to estrogen levels, pain, or electric sensation can feel like a rubber band snap. Some women suffer this symptom before a hot flash.
<h2>Symptoms that affect mental health</h2>
Thanks again to a decrease in estrogen, your mental health can be all over the map during perimenopause. Estrogen helps regulate several neurohormones which help with mood stabilization. These neurohormones include serotonin, norepinephrine, and dopamine.
<ul>
<li>Mood swings: With neurohormones being affected by fluctuating estrogen levels in perimenopause, it is no surprise that some women go through many ups and downs, even throughout the day. Aerobic exercise, getting enough sleep, eating healthy foods, and letting go of stress can help stabilize your mood.</li>
<li>Brain fog: Estrogen helps support cognitive functioning as well. The decrease in estrogen during perimenopause can cause some women to feel forgetful or to have a “fuzzy brain.”</li>
<li>Panic disorders/attacks: Fluctuating hormone levels can cause feelings of panic and anxiety. However, severe and/or frequent panic attacks are not normal symptoms of perimenopause and should be evaluated by your doctor.</li>
<li>Anxiety: Feelings of anxiety can develop during perimenopause, and you are more likely to have anxiety if you have a history of anxiety. However, like panic attacks, it is not a normal symptom of perimenopause to have severe and/or ongoing anxiety. Therefore, you will want to meet with your doctor to evaluate your anxiety.</li>
<li>Irritability: When you look at all the symptoms of menopause, it is no wonder women feel irritable! Between the various symptoms of perimenopause, lack of sleep, and hormonal changes, irritability can be a part of this transition.</li>
<li>Depression: Having a history of depression (such as postpartum depression) increases your risk of having depression in perimenopause. If you are feeling depressed it is important to talk with your doctor to find a treatment that will work for you.</li>
<li>Difficulty concentrating: Again, thanks hormones! Many of your cognitive functions can be affected, including attention span and attention to detail.</li>
</ul>
<h2>Symptoms that affect physical health</h2>
<ul>
<li>Hair loss: Estrogen and progesterone help hair grow and stay on your head for a longer period of time. Many women find their hair becomes thinner during menopause.</li>
<li>Unexplained dizziness: Episodes of dizziness can sometimes be related to anxiety, fatigue, or hot flashes. However, dizziness is also associated with medical conditions such as high blood pressure, so talk with your doctor if you are experiencing frequent and/or severe episodes of dizziness.</li>
<li>Fatigue: Many women experience fatigue due to fluctuating hormones. Lack of sleep due to sleep problems in perimenopause certainly doesn’t help!</li>
<li>Sleep problems: Aggravating perimenopause symptoms, such as night sweats and anxiety can cause sleep problems, which also increases fatigue.</li>
<li>Bloating: During perimenopause, you can experience increases in estrogen levels, which can lead to bloating. Fortunately, bloating typically decreases significantly once a woman reaches menopause.</li>
<li>Weight gain:&nbsp; Many women experience an increase in weight gain and particularly notice an increase in belly fat.</li>
<li>Stress incontinence: This is typically due to weak pelvic floor muscles which can be partly due to aging, childbirth, and a decrease in muscle mass. Most women experience urine leakage with laughing, sneezing, coughing, or lifting.</li>
<li>Brittle nails: A decrease in estrogen can lead to a decrease in collagen, elastin, and keratin, which can affect your overall nail and skin health.</li>
<li>Osteoporosis: Many women experience osteoporosis due to aging, a decrease in estrogen, and loss of muscle mass. Eating high protein meals, staying fit, taking supplements to support bone health (for example Calcium and Vitamin D), and weight-bearing exercise can reduce your risk for osteoporosis.</li>
<li>Irregular heartbeat: The perimenopausal period can be marked with some changes in your heart function. Many women experience non-threatening heart arrhythmias and an increase in heart rate and palpitations.</li>
<li>Allergies: Many babes will notice they develop allergies to certain things in their environment or diet when they start perimenopause. Keep a journal of things you eat or come into contact with to identify triggers.</li>
<li>Changes in body odor: Some women find they develop a different (and sometimes not-so-pleasant body odor in perimenopause. A combination of hormonal changes and increased sweating with hot flashes can cause changes in body odor.</li>
</ul>
<h2>Painful menopause symptoms</h2>
<ul>
<li>Headaches and migraines: Once again, fluctuation in estrogen is typically the cause of headaches and migraines in perimenopause. The good news is that many women report their headaches improve in menopause when estrogen levels decline and even out.</li>
<li>Breast pain: Tender breasts are a direct result of fluctuations in estrogen that cause tenderness in your breast tissue. Typically, breast pain resolves once you reach menopause, but if you are worried or notice any abnormal changes to your breast tissue, consult your doctor right away.</li>
<li>Joint pain: The evidence is unclear whether or not joint pain is due to perimenopause or the aging process. Nonetheless, many women notice their joints become sore and tender starting in perimenopause.</li>
<li>Burning mouth: Burning mouth syndrome (BMS) is partly caused by the decrease in circulating estrogen, which in turn reduces saliva production and creates a metallic taste in the mouth. Hormonal changes are just one cause of BMS so consult your doctor if this symptom is affecting your quality of life.</li>
<li>Electric shocks: Some women experience an unpredictable shock sensation that frequently signals the start of a hot flash. The cause of this painful sensation? You already guessed it: hormones.</li>
<li>Gum problems: Perimenopausal women are at greater risk for bone loss with the decrease in estrogen. Bone loss in your teeth can lead to receding gums and tooth decay.</li>
<li>Digestive problems: Unfortunately, your digestive system is not excluded from this list. Women report symptoms ranging from nausea, vomiting, diarrhea, stomach cramping, and constipation in perimenopause. Yay…..</li>
<li>Dry and itchy skin: Perimenopause sucks away moisture from your tissues and skin (remember that lovely vaginal dryness you may be experiencing?) The same effect is occurring in your skin.</li>
<li>Tingling extremities: Paresthesia is the official term for unexplained tingling in your arms and legs. Fortunately, it usually goes away once you reach menopause.</li>
<li>Muscle tension: Estrogen serves as a regulator of muscle cell energy. Therefore, with low estrogen levels, your muscles tire and tense more easily due to a heightened presence of cortisol (a stress hormone).</li>
</ul>
Some women suffer from a few of these symptoms and others suffer from many. A gynecologist can help work through the most severe symptoms and offer treatment options.
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As you reach 40, you may begin thinking about menopause.

Overview of Common Menopause Symptoms

<html><head></head><body><div data-rte-type="old"><div data-rte-type="old"><h2>What is perimenopause?</h2>
As women near the age of menopause, they may find themselves suffering from menopause symptoms. Menopause is defined as the lack of <a href="https://babymed.com/fertility-101-lesson-02-menstrual-cycle-and-period" target="_self">menstrual cycles</a> and egg maturation, so the “change of life” as it is commonly called, is actually perimenopause. Perimenopause can begin in the late 40s and last until the late 50s or even early 60s, in rare cases.

<h2>How will perimenopause symptoms progress?</h2>
The <a href="https://babymed.com/menopause/menopause-symptoms" target="_self">common symptoms of menopause are synonymous with perimenopause.</a> Symptoms can last for decades with the earliest symptom being a change in menstrual cycle. Many women note lighter, less frequent periods as they enter their 40s. This is often a sign of menopause that goes unnoticed.
Lighter periods are not the only change associated with perimenopause. Some women actually have stronger periods that last longer. The change is unique to every woman, however, women fighting heavy, painful periods often seek medical attention to treat the symptoms thus masking them until later in life.
About 600,000 hysterectomies are performed every year. In cases with no cancerous medical history, the ovaries and cervix are often left behind. Hormone production continues, but perimenopause does not stop. Perimenopause is linked to the ovaries and estrogen production, not the uterus. Even when periods have stopped and the uterus is removed, women will still go through menopause via perimenopause.
Other symptoms of perimenopause include <a href="https://babymed.com/menopause/12-ways-relieve-hot-flashes-during-menopause" target="_self">hot flashes</a>, breast tenderness, fatigue, worsened PMS, lower sex drive, and vaginal dryness.
<h2>Is there a treatment for perimenopause?</h2>
Many women find comfort in taking contraception to control periods. Others have extenuating medical conditions that lead to a complete or partial hysterectomy. Until a woman is considered as being in menopause, there is no treatment for symptoms aside from menstrual cycle control. After menopause, contraception is often replaced with hormone or estrogen replacement therapy.
Women who enter perimenopause early may wish to seek out <a href="https://babymed.com/fertility-101-lesson-12-infertility-treatment" target="_self">fertility treatment</a>. There are only a set number of eggs available for maturation and release. Once those are gone menopause begins and natural motherhood is impossible.
<h2>Pregnancy and perimenopause</h2>
A woman may think because she has had no menstrual cycle for a few months that she cannot get pregnant. This is not the case. It is not until a woman has passed 12 months without any bleeding, spotting, or period-like discharge that she is considered barren. Until then, pregnancy can occur.
Perimenopause can be more disheartening and difficult than menopause. With changing hormone levels, emotional swings, and <a href="https://babymed.com/am-i-late-with-my-menstrual-period-am-i-pregnant-calculator" target="_self">irregular periods</a>, women often feel they are on the cusp of losing control. Perimenopause is a part of life nearly every woman has to live through – but once the time has passed – freedom from periods is often the best reward.
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The “change of life” is actually perimenopause. 

Perimenopause Symptoms 

<html><head></head><body><div data-rte-type="old">When the ovaries stop working to mature eggs and release those eggs for fertilization, menopause begins. Estrogen and progesterone are no longer needed after menopause and thus production stops. Menopause is normal and occurs in all women at some point after the age of 45, in most cases. As a woman enters <a href="https://babymed.com/menopause/menopause-symptoms" target="_self">menopause</a>, she may soon find sleep a difficult adversary.
<h2>Why does menopause affect sleep?</h2>
There is no clear answer to this question, but some experts believe the lack of <a href="https://babymed.com/womens-health/estrogen" target="_self">estrogen</a> and <a href="https://babymed.com/medications/progesterone" target="_self">progesterone</a> may have something to do with altered sleep patterns. When hormone levels drop, hot flashes and sweating may result. At night, these symptoms may be more severe, often referred to as night sweats. Night sweats can arouse a woman from a deep sleep and make it very difficult to fall back asleep.
<h2>The effect of sleep disorders during menopause</h2>
Research studies have revealed up to 61% of women in menopause have sleep problems. Many of these women fight off night sweats and <a href="https://babymed.com/menopause/12-ways-relieve-hot-flashes-during-menopause" target="_self">hot flashes</a> for five years or more after moving into menopause. Trouble sleeping can lead to sleepiness and fatigue during the day, which can then move to anxiety and agitation.
<h2>Fighting menopause-related sleep problems</h2>
The most common treatment for hot flashes and night sweats is hormone replacement therapy (HRT). Some women need only estrogen replacement, while others will opt for an estrogen/progesterone combination. There are risks associated with HRT, including stroke and blood clots (estrogen only). Combination therapy can also increase the risk of breast cancer and heart disease.
HRT is recommended for women with severe <a href="https://babymed.com/menopause/menopause-symptoms" target="_self">menopause symptoms</a> only and thus alternative treatments for sleep problems during menopause may prove more effective with fewer potential side effects. Thin, light clothing should be worn to bed with a fan available at all times. Spicy foods should not be eaten before bed as they can cause an increase in sweating. Bedding should be made of natural, breathable fibers as should the mattress and mattress pad.
These physical changes should greatly improve sleep during menopause, but is not 100% effective for all women. In severe insomnia cases, sleep medications may be prescribed for short-term use. Sleep medications tend to have fewer potential side effects when taken for situational insomnia.
Menopause should not be a reason to miss sleep. Life changes and <a href="https://babymed.com/menopause/menopause-symptoms" target="_self">when menopause begins</a>, so do hormone levels. Replacing those hormones is a proven option to relieve sleep problems associated with the natural aging process, but is not the answer for every woman.
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As you enter menopause, you may find sleep very dfficult.

How Menopause Affects Sleep

<html><head></head><body><div data-rte-type="old"><h2>Why does menopause cause breast tenderness?</h2>
While <a href="https://babymed.com/body-changes/breast-tenderness-and-pregnancy" target="_self">breast pain and tenderness after ovulation</a> is due to an increase in the hormone progesterone, breast tenderness during menopause is due to a hormone imbalance.&nbsp;In most cases, an unbalanced level of estrogen hormones is the main cause of breast tenderness during menopause.
During the menstrual cycle, estrogen and progesterone levels vary in different ways. Normally, when estrogen is down and progesterone is up, breasts get bigger in size and start being tender and hurt. But during and shortly before menopause hormonal imbalance can alter this cycle, making breasts even bigger and more susceptible to pain, and for more prolonged periods. Therefore, when hormones are not balanced and estrogen levels decrease more than progesterone, the end result is breast tenderness during menopause.
<h2>Finding relief for breast pain</h2>
Breast tenderness can range from slightly uncomfortable to painful. Your breast may feel full and achy or you may have shooting pains and a lot of discomfort. Breast tenderness (and other menopause symptoms such as bloating and heat tolerance) can be improved by making sure you are properly hydrated. The more <a href="https://babymed.com/pregnancy/how-much-water-should-i-drink-when-pregnant-and-during-pregnancy" target="_self">water you put in your body</a>, the more your body will expel sodium (which retains water) and toxins.
<h2>Here are some ways to find relief:</h2>
<ul>
<li>Try taking ibuprofen or acetaminophen</li>
<li>Use a hot water bottle</li>
<li>Drink more water (even if you are already drinking well)</li>
<li>Eat more fruit and vegetables</li>
<li>Get enough sleep</li>
<li>Stay away from processed foods&nbsp;</li>
<li>Avoid alcohol</li>
<li>Walk and/or exercise every day</li>
</ul>
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Breast pain and tenderness after ovulation is due to an increase in the hormone progesterone. Breast tenderness during menopause is due to a hormone imbalance.

Breast Tenderness and Menopause

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Common Mental Health Concerns or Symptoms during Perimenopause

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Diet to Help Manage Menopause Symptoms and Sample Menu

<html><head></head><body><meta charset="utf-8">Menopause is a natural stage in every woman’s life, often accompanied by uncomfortable symptoms like hot flashes, mood swings, joint pain, and sleep disturbances. Understandably, many women search for ways to ease these symptoms and maintain their quality of life during this transition. Recent research from Australia explored whether following a Mediterranean-style diet could help reduce the severity of menopausal symptoms and improve overall health.<h3 style="line-height:1.38;margin-bottom:4pt;margin-top:14pt;" dir="ltr">What Is a Mediterranean Diet?</h3>A Mediterranean diet emphasizes fresh, whole foods, including:<ul style="margin-bottom:0;margin-top:0;padding-inline-start:48px;"><li style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;font-weight:400;list-style-type:disc;text-decoration:none;vertical-align:baseline;white-space:pre;" dir="ltr" aria-level="1">Plenty of fruits, vegetables, and whole grains.</li><li style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;font-weight:400;list-style-type:disc;text-decoration:none;vertical-align:baseline;white-space:pre;" dir="ltr" aria-level="1">Healthy fats like olive oil and nuts.</li><li style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;font-weight:400;list-style-type:disc;text-decoration:none;vertical-align:baseline;white-space:pre;" dir="ltr" aria-level="1">Moderate amounts of fish, legumes, and dairy.</li><li style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;font-weight:400;list-style-type:disc;text-decoration:none;vertical-align:baseline;white-space:pre;" dir="ltr" aria-level="1">Limited red and processed meats, sugar, and processed foods.</li></ul>This diet is well-known for its anti-inflammatory properties and its ability to lower the risk of chronic diseases such as heart disease and diabetes.<h3 style="line-height:1.38;margin-bottom:4pt;margin-top:14pt;" dir="ltr">The Study in a Nutshell</h3>The study included 207 Australian women, aged around 50, who were either in the menopausal transition (perimenopause) or postmenopause. Researchers measured how closely these women followed a Mediterranean diet and compared it to the severity of their menopausal symptoms and their overall quality of life.<h3 style="line-height:1.38;margin-bottom:4pt;margin-top:14pt;" dir="ltr">Key Findings</h3><ol style="margin-bottom:0;margin-top:0;padding-inline-start:48px;"><li style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;font-weight:400;list-style-type:decimal;text-decoration:none;vertical-align:baseline;white-space:pre;" dir="ltr" aria-level="1">No Direct Link to Symptom Relief: Women who adhered to a Mediterranean diet did not report less severe menopausal symptoms overall. However, one specific habit—consuming fewer sugary drinks—was linked to fewer joint and muscle complaints.</li><li style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;font-weight:400;list-style-type:decimal;text-decoration:none;vertical-align:baseline;white-space:pre;" dir="ltr" aria-level="1">Better Physical Function: Women who ate more legumes and less red meat reported higher physical health scores, suggesting the diet may support overall vitality and function.</li><li style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;font-weight:400;list-style-type:decimal;text-decoration:none;vertical-align:baseline;white-space:pre;" dir="ltr" aria-level="1">Room for Improvement: Most participants had low adherence to the Mediterranean diet, indicating it might be challenging to adopt in non-Mediterranean cultures.</li></ol><h3 style="line-height:1.38;margin-bottom:4pt;margin-top:14pt;" dir="ltr">What Does This Mean for You?</h3>While this study didn’t find strong evidence that a Mediterranean diet directly reduces menopausal symptoms, it highlights the potential for certain dietary tweaks—like cutting back on sugary drinks and red meat—to improve physical well-being. The diet’s broader benefits for heart health and reducing inflammation could still make it a smart choice during menopause and beyond.<h3 style="line-height:1.38;margin-bottom:4pt;margin-top:14pt;" dir="ltr">Practical Tips to Get Started</h3><ul style="margin-bottom:0;margin-top:0;padding-inline-start:48px;"><li style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;font-weight:400;list-style-type:disc;text-decoration:none;vertical-align:baseline;white-space:pre;" dir="ltr" aria-level="1">Swap butter for olive oil in cooking.</li><li style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;font-weight:400;list-style-type:disc;text-decoration:none;vertical-align:baseline;white-space:pre;" dir="ltr" aria-level="1">Aim for 2-3 servings of vegetables and 1-2 servings of legumes daily.</li><li style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;font-weight:400;list-style-type:disc;text-decoration:none;vertical-align:baseline;white-space:pre;" dir="ltr" aria-level="1">Reduce sugary drinks and processed foods.</li><li style="background-color:transparent;color:#000000;font-family:Arial,sans-serif;font-size:11pt;font-style:normal;font-variant:normal;font-weight:400;list-style-type:disc;text-decoration:none;vertical-align:baseline;white-space:pre;" dir="ltr" aria-level="1">Include fish in your meals a few times a week.</li></ul><h3 style="line-height:1.38;margin-bottom:4pt;margin-top:14pt;" dir="ltr">Looking Ahead</h3>More long-term studies are needed to fully understand how diet affects menopause. However, adopting healthier eating habits now can set you up for a stronger, healthier future. If you’re considering dietary changes, discuss them with your healthcare provider to ensure they fit your personal needs and lifestyle.A healthy diet is just one piece of the puzzle. Combining it with regular exercise, stress management, and good sleep hygiene can make a world of difference during this life stage.&nbsp;Source:Byrne-Kirk, M., Mantzioris, E., Scannell, N., &amp; Villani, A. (2024).&nbsp;Adherence to a Mediterranean-style diet and severity of menopausal symptoms in perimenopausal and menopausal women from Australia: A cross-sectional analysis. European Journal of Nutrition, 63, 2743–2751.</body></html>