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Leefstijltips tijdens de (pre)menopauze: 6 praktische adviezen

Lifestyle tips during (pre)menopause: 6 practical tips

by Joelle in Blog

(Pre)menopause, a period that is as unfamiliar as it is challenging for many women. Suddenly, small things that used to come naturally, such as a good night's sleep, stable energy, and a cheerful mood, seem less self-evident. Perhaps you recognize the sudden hot flashes, the intense fatigue, or the fluctuating emotions that surface out of nowhere. It is a phase in which your body seeks a new balance, and that can demand quite a lot from you. Fortunately, there are lifestyle tips that can help you get through this transition more smoothly. In this blog, we share 6 practical and achievable tips to support you, so that you can navigate this phase with more balance!

By making conscious choices in your daily routine and paying attention to your body's needs, you can get through this transition phase with more comfort and balance.

Below you will find 6 lifestyle tips to help support your energy levels, sleep, and hormonal balance, and to better respond to the changes your body is undergoing.

1. Ensure you get enough sleep and rest

During (pre)menopause, hot flashes, night sweats, and hormonal fluctuations do your sleep no favors. However, sufficient sleep is important for your recovery and well-being. Here are some tips to improve your sleep quality:

  • Lower the room temperature : A cool bedroom, around 18-20°C, can help reduce hot flashes and improve sleep.
  • Relaxing routines : Try breathing exercises or listen to soothing sounds, such as nature sounds or calming music, before going to bed to get into a calm mood.
  • Avoid caffeine and alcohol : By limiting caffeine and alcohol from the afternoon onwards, you can help prevent these substances from disrupting your sleep. Drink a nice herbal tea instead, for example.

2. Practice cyclical fasting for hormonal balance

Instead of standard intermittent fasting, you can opt for cyclical fasting. This means, for example, eating for 12 hours and fasting for 12 hours. In this way, you support your hormonal balance without putting too much strain on it. For example, eat your breakfast at 8:00 AM and your last meal at 8:00 PM.

Ensure that you eat enough during the eating periods and choose foods rich in healthy fats and proteins, such as avocado, nuts, fish, and whole grains. Cyclical fasting can help prevent energy peaks and dips and brings calm to your body.

3. Try cold therapy for hot flashes

Hot flashes are common during (pre)menopause and can be quite uncomfortable. Cold therapy can help control hot flashes and calm your body. A brief moment of cold therapy, such as a cold shower or applying an ice pack to your neck, can activate the nervous system and help reduce the intensity of hot flashes.

For example, try taking a quick, lukewarm shower or use a cool cloth on your face and neck when you feel a hot flash coming on. This method can provide immediate relief and helps bring your body temperature back down.

4. Hydrate well

Drinking enough water is important to help your body regulate hormones and can also help reduce hot flashes. Try to drink at least 1.5 to 2 liters of water per day and supplement this with herbal teas that have a calming effect and contribute to your fluid intake. Hydration can help keep your energy levels stable and allow your body to function better during hormonal fluctuations.

Herbal tea options :

  • Ginger tea
  • Cinnamon tea
  • Chamomile or sage tea
  • Licorice tea

By regularly drinking water and herbal tea, you support your body in a simple way during this hormonal phase.

5. Adjust your exercise rhythm to your hormonal cycle

Your energy levels can fluctuate significantly during (pre)menopause, so it is important to choose exercise that suits how you feel. On days when you feel tired, you can opt for gentle and restorative movements such as walking, yoga, tai chi, or stretching. This type of exercise supports your recovery without overstraining your body and helps you stay in touch with your body.

On days when you have more energy, strength training or dancing can actually be good for utilizing your energy and improving your mood. By listening to your body and adjusting your exercise to your energy level, you prevent exhaustion and ensure that you remain active.

6. Eat foods that support your hormonal balance

Nutrition plays an important role in your overall well-being and can help support your hormonal balance. During (pre)menopause, you may benefit from foods rich in phytoestrogens, such as flaxseed, soy products, and beans. These substances can help keep your hormone levels better balanced. Healthy fats, such as avocado, olive oil, and nuts, aid in hormone production and are essential for your energy levels.

Opt for a balanced diet with plenty of vegetables, protein, and complex carbohydrates. In addition, it is important to use fresh, unprocessed products, and try to limit sugary snacks and refined carbohydrates.

Conclusion

(Pre)menopause can be a challenging phase, but with conscious lifestyle adjustments, you can get through this period with more comfort and balance. Sufficient sleep, hydration, and nutrition play a key role in supporting your well-being and maintaining your energy. By applying cold therapy, adjusting your exercise routine, and practicing milder fasting, you give your body the chance to go through these changes at its own pace. Take good care of yourself and listen to what your body needs during this phase. These lifestyle tips can make a world of difference in how you feel.

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