Exercise
Maintaining a daily exercise habit, combining cardio exercises and strength training, not only supports metabolism but also improves mood and sleep quality. At the same time, regular exercise also helps reduce the frequency of hot flashes - a common symptom in perimenopause.
In particular, strength training plays an important role in improving bone density, increasing physical strength and supporting metabolic health - factors that are often affected when hormones change.
Stress reduction practice
Prolonged stress during the day can make it difficult for you to relax and easily experience insomnia and night sweats. Therefore, proactively controlling stress is very necessary.
You can apply simple methods such as meditation and deep breathing to balance the nervous system. These small habits help reduce cortisol, improve emotional regulation and support better sleep.
Balanced eating
Diet plays an important role in maintaining energy and controlling weight at this stage. Lacking nutrients during the day can make you susceptible to hunger, fatigue and overeating in the evening.
Instead of trying to eat less to avoid gaining weight, focus on eating enough nutrients, especially protein. Supplementing protein in breakfast and lunch helps maintain muscle mass, stabilize energy and control cravings.
When starting a new day with a nutritious diet, you will easily maintain a healthier eating habit in the evening, thereby limiting the risk of weight gain and supporting overall health.
