BEST ADVICE

You don’t have to sign up to feel hot, angry and bloated. Little changes can help manage these symptoms

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Q: Does what I eat affect my perimenopausal symptoms? by NISHTA SAXENA, RD

MENOPAUSE AND perimenopause can cause a dramatic shift in how women feel, think and relate to their bodies. Making some lifestyle changes in your late 30s and early 40s that support this significant change can go a long way toward making it a bearable (even enjoyable!) transition.

First, the basics: Menopause refers to the first full year after a woman stops her menstrual period. It’s caused by hormonal changes in which the ovaries produce less estrogen and progesterone, the two main reproductive hormones. This reduction in estrogen causes periods to become more irregular, in both timing and flow. Every woman will go through this transition, whether it occurs naturally or due to medical treatments. The average age for menopause remains around 51 years old, but it can vary greatly, depending on many factors. The super fun perimenopausal period, in which the majority of the hormonal ups and downs take place, can last for 10 years.

The symptoms involved in both phases depend on your lifestyle, genetics, medications and medical conditions. Some of the most common symptoms are:

• Abdominal fat and general weight gain

• Sleep interruption, and difficulty falling and staying asleep

• Mood swings and increased or unpredictable irritability, sadness and anger

• Hot flashes or temperature intolerance

• Constipation, reflux and bloating