How to manage perimenopausal syndrome
Aug 06, 2025
Source: Cainiu Health
Dr. Zhang Lu
Introduction
Perimenopausal syndrome can be managed through dietary adjustments, regular exercise, improved sleep, psychological counseling, and medication. During perimenopause, declining estrogen levels in women can lead to symptoms such as osteoporosis and hot flashes. It is recommended to increase intake of foods rich in calcium and vitamin D to prevent bone loss, and to consume more fresh fruits and vegetables to obtain dietary fiber and antioxidants, thereby improving metabolic disturbances.
In general, perimenopausal syndrome can be managed through dietary adjustments, regular exercise, improved sleep, psychological counseling, and medication interventions. A detailed analysis is as follows:
1. Dietary Adjustments
Estrogen levels decline during the perimenopausal period, making women prone to osteoporosis, hot flashes, and other symptoms. It is important to increase intake of foods rich in calcium and vitamin D to prevent bone loss. Consuming more fresh fruits and vegetables provides dietary fiber and antioxidants, which helps improve metabolic disturbances.
2. Regular Exercise
Engage in at least 150 minutes of moderate-intensity exercise weekly, such as brisk walking, swimming, or yoga. Exercise promotes blood circulation, alleviates symptoms such as hot flashes and fatigue, strengthens bone density, and helps prevent osteoporosis.
3. Improved Sleep
Insomnia and frequent dreams are common during perimenopause. Establish a regular sleep schedule by maintaining consistent bedtime and wake-up times. Avoid using electronic devices one hour before bedtime. Drinking warm milk, listening to soft music, or soaking the feet before sleep can help relax the body and mind.
4. Psychological Counseling
Emotional fluctuations during the perimenopausal period are closely related to hormonal changes. Talking with family and friends, participating in social activities, or cultivating hobbies can help divert attention. When necessary, seek professional psychological counseling and learn emotional regulation techniques such as deep breathing and meditation.
5. Medication Intervention
If symptoms are severe—for example, frequent hot flashes affecting daily life or significant mood depression—hormone replacement therapy may be considered after evaluation by a physician. This can effectively relieve vasomotor symptoms and genitourinary atrophy. For those unwilling or unable to use hormone therapy, non-hormonal medications such as paroxetine hydrochloride tablets may be used under medical supervision to alleviate hot flashes.
Maintaining healthy lifestyle habits, such as going to bed early, waking up early, and avoiding staying up late, is beneficial for overall health.
