Premenopause is a natural transition phase before menopause, typically starting around age 40. This period brings numerous hormonal changes. Declining estrogen levels can cause symptoms such as hot flashes, insomnia, mood swings, weight gain, and fatigue. Women can alleviate discomfort and protect their long-term health by adjusting their lifestyle.

Exercise

Regular daily physical activity improves metabolism, aids sleep, and reduces the frequency of hot flashes during premenopause, according to Eating Well. Women can combine cardio with strength training for at least three sessions per week. This habit increases muscle mass, reduces excess fat, and helps maintain a slender waist.

However, avoid exercising too close to bedtime, as it can negatively affect sleep quality. Experts recommend exercising in the morning or late afternoon to support the body's natural circadian rhythm, helping it produce melatonin at the right time.

Practice stress reduction

Prolonged daily stress makes it difficult for the body to relax, leading to restless sleep. Actively managing stress plays an important role in improving physical and mental health.

Women should maintain relaxing habits such as meditation, deep breathing, or mindfulness exercises. These methods help calm the nervous system, reduce cortisol levels, and support emotional regulation.

A balanced diet helps premenopausal women protect their health. Photo: Tam Anh General Hospital

Maintain a balanced diet

Many premenopausal women tend to reduce food portions to manage weight. However, eating too little or skipping meals can lead to energy deficiency, causing intense hunger, irritability, reduced concentration, and a tendency to overeat later in the day, impacting overall health.

As women enter middle age, the body tends to lose muscle mass quickly. Therefore, providing sufficient energy and protein is crucial to maintain muscle mass, support metabolism, and keep energy levels stable.

Protein-rich meals from eggs, dairy, fish, lean meat, beans, or nuts help promote satiety, reduce cravings, and maintain alertness throughout the day.

Limit alcoholic beverages

If premenopausal women regularly consume alcohol, they may find symptoms such as hot flashes, night sweats, and sleep disturbances become more severe. Instead of alcohol, consider herbal teas or non-alcoholic beverages to relax before sleep, according to the Times of India.

Get morning sunlight exposure

Women often experience difficulty falling asleep or restless sleep during premenopause. Exposing oneself to natural morning sunlight for about 30 minutes can offer numerous benefits. Sunlight helps the body regulate its circadian rhythm, controlling the wake-sleep cycle.

Le Nguyen (Compiled)