Perimenopause: Why Quality Matters in Diet and Exercise

Perimenopause is a phase where women experience various symptoms like weight gain, hair loss, fatigue, hot flashes, and brain fog as they transition from regular menstrual cycles to none. These changes are often overlooked as a normal part of aging, but perimenopause can last for 10-20 years, impacting overall health, body, and mind significantly.

The Impact of Stress

Women in their late 30s and 40s face an abundance of stress from managing aging parents, supporting children, working, and handling multiple commitments. This stress exacerbates symptoms as their ovaries reduce hormone production crucial for vitality.

Diet and Exercise for Menopause Relief

Creating a diet and exercise plan to restore energy, reduce stress, and maintain wellness is key to combating perimenopausal symptoms amidst a busy life.

Rethinking Diet and Exercise

Women aged 40 to 60 often struggle with weight gain, fatigue, and ineffective diet and exercise routines. Reframing ideas about nourishment rather than just cutting calories is essential. Increasing nutrient-dense foods like proteins, fats, and carbohydrates can boost metabolism and energy levels.

Focus on Protein

Starting the day with a high-protein breakfast, incorporating protein in lunch, and dinner can stabilize blood sugar, enhance sleep quality, and aid in weight management. Gradually increasing protein intake can have significant benefits in energy levels and weight loss.

Effective Exercise Techniques

Instead of excessive cardiovascular exercises, focusing on weight lifting can help build muscle, increase strength, and boost energy levels. Resting between workouts is crucial for muscle repair and growth, leading to better results.

Working Smarter, Not Harder

During perimenopause, emphasizing quality over quantity in diet and exercise is essential. Avoid over-exercising, incorporate weight training, and rest adequately between workouts for optimal results.

Perimenopause symptoms should not be dismissed as a natural part of aging. Women deserve to maintain their vitality and well-being during this phase of life.

Frequently Asked Questions

Is holistic medication legal?

Yes, and no. Yes. Numerous medicines have been found to be effective in treating various diseases. Because they can’t cure every condition. It all depends upon what you mean with “holistic.” If it means taking into account all aspects of an individual’s health, then yes, but if it just means using natural remedies over chemical ones then no.

Some people claim that holistic medicine has been around since ancient times. This is simply not true. Although some healers in ancient Egypt, Greece, and Rome used natural remedies, they did so without scientific knowledge.

Medical practitioners started to study anatomy and physiological science in the Middle Ages. This led to the development and practice of surgery, obstetrics and pharmacology. Most Western countries had established public hospitals in which trained doctors could offer medical care by the turn of the 19th century.

Today, conventional medicine is the dominant form of healthcare. However, many still prefer to use alternative and complementary medicine. Many people find that alternative medicine works better than pharmaceutical drugs.

Some people are more comfortable receiving massage therapy than taking tranquilizers. Others prefer healthy eating to prescription medication. Some people find that exercising regularly is beneficial for their bodies.

What is holistic medicine?

A holistic doctor is one who treats patients holistically. They may incorporate western medicine into their treatment, as well as traditional methods such acupuncture or herbs.

They want to treat an actual illness, and not just the symptoms. The patient should feel better after treatment.

The doctor should not be limited to treating the disease. He or she must also work with patients to prevent future complications.

The term “holistic” refers to considering all aspects of one’s life.

Which types of treatment are not considered part of holistic medicine?

Holistic medicine is a way to heal that examines the whole person instead of just the symptoms. It helps people to recover from illness by promoting health and preventing disease.

Holistic medicine employs natural remedies like herbs, homeopathy, acupuncture, and surgery instead of using drugs and surgeries.

Holistic medicine encompasses lifestyle changes, such as diet, exercise, meditation, yoga and breathing exercises.

Holistic medicine can also be called integrative medicine. It integrates all aspects that a patient needs to achieve a comprehensive care plan.

Holistic medicine emphasizes prevention and early diagnosis of disease and encourages healthy lifestyles.

Holistic doctors believe that there are many causes for any condition. They look at the whole picture and consider genetic, environmental, lifestyle, and personal factors.

Holistic practitioners are more concerned with the mind, emotions, or spirit than they are about the body.

Holistic physicians collaborate closely with their patients in order to determine the best fit for each individual.

Who uses alternative medicine instead of traditional medicine?

People use alternative medicine for many reasons:

They want to avoid the use of harmful drugs or surgery.
They believe natural remedies are more effective.
They prefer non-invasive treatments.
They want to spend less money.
Natural products are safer for them.
They want more control over their own healthcare decisions.
They want to take responsibility for their health.
They want a healthier environment around them.
They want less stress in their lives.
They desire greater control over their doctors and their healthcare plans.
They want their children to receive a better education.
They desire healthy food for their families and themselves.
They want safe, effective drugs.

What is the difference between holistic and alternative medicine?

Holistic medicine treats the whole person – mind, body, spirit, and soul. It looks at all aspects of an individual’s health, including physical, emotional, mental, spiritual, and environmental factors often overlooked by conventional medicine. Alternative medicine is used to treat conditions like arthritis, asthma, and allergies.

Statistics

category.[111]Edzard Ernst characterized the evidence for many alternative techniques as weak, nonexistent, or negative and in 2011, published his estimate that about 7.4% were based on “sound evidence.” However, he believes that may be an overestimate. (en.wikipedia.org)
The use of alternative medicine in the US has increased, with a 50 percent increase in expenditures and a 25 percent increase in the use of alternative therapies between 1990 and 1997 in America. (en.wikipedia.org)
The concept of regression toward the mean implies that an extreme result is more likely to be followed by a less extreme result. (en.wikipedia.org)
An assessment of conventional treatments found that 41.3% concluded positive or possibly positive effects, 20% concluded no effect, 8.1% concluded net harmful effects, and 21.3% concluded insufficient evidence. (en.wikipedia.org)
A 15-year systematic review published in 2022 on the global acceptance and use of CAM among medical specialists found the overall acceptance of CAM at 52% and the overall use at 45%. (en.wikipedia.org)

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What are the different types of alternative and complementary medicine?

There are four major types of CAM: mind-body medicine (natural products), manipulative therapies (energy healing), and manipulative therapies (natural products). Mind-body medicine includes yoga, meditation, Tai Chi, Reiki, acupuncture, massage therapy, chiropractic care, homeopathy, aromatherapy, reflexology, naturopathy, biofeedback, hypnosis, and herbalism. Natural products are herbs, vitamins, minerals and dietary supplements. Manipulative treatments include physical manipulations, including acupuncture, chiropractic, and osteopathic treatment. Prayer and visualization are some of the techniques used for energy healing.

CAM refers to a variety of health practices that are not in line with Western medical models. These practices differ in how much scientific evidence they have, whether they involve drugs, surgery, or which conditions they treat. Some CAM practitioners can also do diagnostic testing (e.g., blood test) and prescribe medication. Others may do neither.

These four categories are not the only ones. There are many subcategories within each one. Mind-body medicine includes relaxation techniques, mindfulness training and guided imagery. It also includes self-hypnosis, meditation, qigong and Tai chi. Natural products include nutritional supplements as well botanical medicines, homeopathic treatments, essential oils and herbal preparations. Manual, movement, manipulation, electrotherapies and soft tissue mobilization are some of the manipulative therapies. There are spiritual healing modalities such as prayer and faith healing within energy healing.

Many CAM remedies treat symptoms, but don’t address the cause. Some chronic diseases can be helped by CAM. If used properly, CAM can be combined with conventional treatments.

There are many different reasons people use the CAM.

To improve their overall health.
To manage a particular condition.
To lessen pain and discomfort.
To prevent illness.
To promote wellness.
To address a person’s belief system.

Some people use CAM to have more control over their own health than traditional medicine. Some may feel it has less side effects. Some people choose CAM to not take prescription drugs. Some prefer not taking prescription medications if at all possible. And still, others seek out CAM because they have had bad experiences with conventional medicine.

Some people who use CAM say they want to be sure about what they are doing before trying something new. Many CAM users want to know more about the safety of CAM. Others rely more on word of mouth recommendations from their family members and friends.

Although CAM is often viewed negatively by society, most users report positive feelings toward CAM. People who use CAM are healthier and happier than those that don’t. This is true regardless of age, gender, race, ethnicity, religion, income, education level, occupation, insurance status, or other factors.

A majority of Americans have used some type of alternative or complementary medicine. Nearly 95% of Americans use some form of complementary and alternative medicine at least once in their lifetime. The National Center for Complementary and Integrative Health was able to estimate that around 40 million people visited CAM practitioners in 2010 alone.

The NCCIH estimates that 10% of the U.S. population is treated by chiropractors or massage therapists.

In 2013, the American Medical Association reaffirmed its support for integrative medicine. The American Medical Association recognized the need for physicians to “integrate scientifically supported complementary and alternate medicine into clinical practice…to satisfy patients’ needs and expectations.”5

The Institute of Medicine published a landmark study in 2007 titled “Releasing Constraints – Improving Access to Complementary and Alternative Healthcare” which concluded that “there is no credible evidence of any specific CAM intervention being effective in preventing, treating, and curing cancer.”

Despite this conclusion, CAM continues to grow in popularity. 2008 saw a 8 percent increase in the number of CAM professionals compared to 2007.

A recent study found that almost half of the respondents reported using CAM as part of their primary healthcare regimen.

CAM therapies include natural products as well mind-body practices, manipulative technologies, energy healing methods, exercise, diet supplements and other approaches.

Many CAM treatments are used primarily for pain relief. However, they can also be used to improve mood, sleep quality, stress reduction, and immunity.

Acupuncture, for example, can relieve chronic back pain, lower anxiety and depression, improve immune function and promote weight loss.

Many CAM treatments are rooted in traditional Chinese and Ayurvedic medicine. Their roots date back thousands of years.

Traditional Chinese Medicine (TCM), for example, was developed 5,000 years ago. It has been used in China since ancient times.

TCM has remained an important component in health care even though it was not until the middle of 1800s that Western science became popular.

Today, it’s estimated that more than 70 percent of people in the United States rely on TCM for treatment.

Yoga is another popular CAM remedy. Around 5000 B.C., yoga was born in India. It is now widespread.

Yoga has gained popularity due to its physical, mental, as well as spiritual benefits.

Yoga can ease stress, improve flexibility and increase strength.

Yoga has been shown to improve sleep33, even though there is not much scientific evidence. It may also be beneficial for insomnia sufferers.

Other CAM therapies like aromatherapy, homeopathy, meditation, and/or homeopathy are also becoming accepted in mainstream medicine.

One of the most used types of CAM is herbal medicine.

Herbal medicines can include herbs, spices, plants, seeds and fruits as well as bark, leaves, roots, stems, and other medicinal substances.

They are often considered safer options to pharmaceutical drugs, and they are widely used by customers.

The U.S. National Center for Complementary and Integrative Health estimates that about 90 million Americans use some form of complementary/alternative medicine.

According to the American Cancer Society (ACS), 45% of adult cancer patients used alternative medicine during their treatment.

The National Institutes of Health estimate that 60% of patients suffering from cancer use CAM. The Centers for Disease Control and Prevention report that 50% of all cancer survivors have reported using CAM.

A recent study found that 51% of patients with cancer used at least one type or another of CAM.

However, only 8.8% of them discussed it with their physicians.

This communication gap between conventional medical providers, CAM users and traditional doctors is a major problem in healthcare delivery.

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By: Dick Benson
Title: Perimenopause: Why Quality Matters in Diet and Exercise
Sourced From: alternativemedicine.com/womens-health/menopause/perimenopause-why-quality-not-quantity-is-what-matters-when-it-comes-to-diet-and-exercise/
Published Date: Mon, 08 Jul 2024 21:23:06 +0000