Related: What to Do If You Have Unbalanced Hormones, Per OB/GYNs
Once you know what you’re dealing with, you and your doctor can discuss what you need to start doing—and what you need to stop doing. And that will depend largely on the type of hormonal imbalance that you have.
A hormonal imbalance can also signify problems that are caused by an imbalance in the body’s sex hormones. For example, a woman whose body produces too many androgens, which are a type of male sex hormone, may develop a condition called polycystic ovary syndrome, or PCOS.
Related: Hormones to Check for Menopause Weight Gain
What to Stop Doing During Perimenopause and Menopause
That being said, if you’re experiencing the hormonal swings associated with perimenopause and menopause, you might want to consider stopping a few behaviors.
Okay, maybe you don’t have to completely stop drinking alcohol altogether, but many physicians suggest that cutting back on your alcohol consumption is the right way to go. In fact, some research suggests that women at menopause are especially vulnerable to the negative health consequences associated with alcohol use—and it may even increase with age.
Related: 7 Signs Your Cortisol Levels Are Too High
Stop downplaying your need for sleep.
Take a good look at your sleep habits and see if there are some places where you can make improvements. Maybe it’s setting a regular bedtime and wake time and actually sticking to them, or maybe it’s making your bedroom cooler, darker, and more conductive to sleep. Or maybe it’s putting aside your phone or tablet before bed and reading a book or listening to quiet music instead. Any improvements to sleep hygiene may help you get the sleep you need to feel better and function better.
Stop sitting so much!
Healthcare experts are always warning against the risks of clinging to a sedentary lifestyle, and it’s time to listen. Start by thinking about exercise activities that you’ve enjoyed in the past—or maybe activities that you’ve always wanted to try.
The benefits of exercise are myriad: it can help improve your mood, boost your energy levels, and improve your cardiovascular health. It might even help you with those pesky hot flashes.
“In perimenopause, exercise is especially helpful for improving insulin sensitivity, which can become a concern as hormones fluctuate,” adds Dr. Kathleen Jordan, MD, chief medical officer of Midi Health.
“We want to head into the next phase of our lives, strong and flexible,” says Dr. Gilberg-Lenz.
Up Next:
Related: ‘I’m an OB/GYN—This Is the One Menopause Symptom You Should Never, Ever Ignore'
Sources:
Dr. Suzanne Gilberg-Lenz, MD, FACOGDr. Kathleen Jordan, MDDr. Jennifer Roelands, MD"Alcohol use at midlife and in menopause: a narrative review." Maturitas"Androgens." Cleveland Clinic."The efficacy of strength exercises for reducing the symptoms of menopause: A systematic review." Journal of Clinical Medicine."Exercise training reduces the frequency of menopausal hot flushes by improving thermoregulatory control." Menopause."Hormonal imbalance." Cleveland Clinic."Menopausal hot flashes: A concise review." Journal of Midlife Health."Overview of the endocrine system." EPA."Polycystic ovary syndrome." Mayo Clinic."Thyroid disorders in women." Johns Hopkins Medicine."Thyroid tests." NIDDK. Read More Details
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