Family Health


How to Manage Your Perimenopause Symptoms

How to Manage Your Perimenopause Symptoms

Managing perimenopause can be challenging. There are a wide variety of symptoms that you can face, all with their own complications. If you're struggling to manage your perimenopause, then we're here to help. Check out our tips for improving your quality of life with perimenopause.

Key Points

  • Making certain lifestyle changes can help improve your experience with perimenopause.
  • Simple changes, like using liners and keeping clean sheets handy, can improve your quality of life.
  • Consult your doctor if you think you're going through perimenopause. They can offer symptom management advice and treatment options.

Strategies for Managing Perimenopause

The following strategies can help you manage perimenopause:

Lifestyle Changes

Quite a few of the symptoms of perimenopause can be managed by following common sense rules of good health. Changes in your diet, exercise, and stress reduction techniques are things to focus on. If you are a woman who is good shape, has the ability to handle mood changes, and your stress levels are managed, the symptoms of perimenopause will have a much less pronounced effect on your life. Your body will be higher functioning and physical discomfort will be reduced.


Research on soy is growing rapidly. Some of the benefits of adding soy to your diet include cholesterol reduction, maintenance of bone density, and lower incidence of breast and prostate cancers. Soy can also be very helpful to perimenopausal women, as it is a phytoestrogen, or plant-based estrogen. This means that it has certain estrogenic, or estrogen-like, qualities. These estrogenic qualities can provide some respite to women struggling with symptoms resulting from lower estrogen production.

Soy products have come a long way, both in taste and availability. Soy milk can replace cow's milk in many recipes. This milk comes in a box in the refrigerated section of the grocery store, and in a powdered form. Soy products such as Boca Burgers can be placed on a hamburger bun with all the fixings, and you will be surprised by how great it tastes. There are many new soy cookbooks coming out, but for starters, try replacing half of the regular milk in a recipe with soy milk. Just by doing this, you substantially increase your intake of soy and start reaping the benefits. Add soy to your diet whenever and wherever you can.


Exercise has long been proven to be a stress reducer. Stress creates muscle tension and exercise helps to relax these muscles. Exercise also promotes the release of endorphins, which are the body's natural morphine-like chemicals that decrease pain and improve mood. Exercise can also increase your flexibility and increase bone density if you are engaged in weight-bearing exercises.


Wearing liners can improve your quality of life if you're experiencing bleeding or discharge outside of your period. If you hate pads because of how uncomfortable they are to wear for you, don't worry. Liners are much thinner than menstrual pads. You'll hardly notice they're there, but they'll protect you to an extent. If you're experiencing heavy bleeding, you'll need to use a tampon or pad instead.

Keep clean pajamas and sheets handy

If you experience night sweats or unexpected bleeding, you might need to change your pajamas and sheets. Sleeping in wet or dirty pajamas or bedding isn't comfortable or hygienic. Keep a clean set of pajamas and sheets ready, so that you can change whenever needed. Consider wearing a liner to bed if you randomly experience bleeding or discharge as a result of perimenopause, to keep your sheets and pajamas cleaner.

Talk to your doctor

Your OB/GYN is a great resource during this time. They can confirm a diagnosis of perimenopause for you, and can help you with symptom management. They can also introduce different treatment options to you, should you want to proceed with that. If you need further resources, such as a support group or mental health counselling, they can recommend those to you. Keep your OB/GYN appointments, and be honest with your doctor about your lifestyle and experiences with perimenopause.

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Perimenopause Information

Perimenopause Information


Symptoms of Perimenopause

Managing Perimenopause Symptoms

Perimenopause Symptoms – Medical Treatment

The information in this article should not be taken as professional medical advice. Moms Who Think is not responsible for the consequences that may arise as a result of your decisions regarding medical matters. It is your responsibility to do your own research, and to verify any information you read on the Internet. Always consult a medical professional before making any health decisions.

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