Tips to ease perimenopause symptoms

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For women in their 40s, perimenopause can kick in, causing all kinds of problems.

We got this email from a viewer:

Dear Dr. Manny,

My doctor told me being on the pill can help relieve perimenopause symptoms, but are there any exercises I can do to help?



Perimenopause is the stage before menopause when a woman’s ovaries stop making as much estrogen as they used to. It can last up to four years and can even start in a woman’s thirties.

A blood test can confirm if your hormone levels are changing. Symptoms include:

  • Hot flashes
  • Lower sex drive
  • Irregular periods
  • Fatigue
  • Vaginal dryness
  • Trouble sleeping
  • Mood swings

Low-dose birth control pills will you relief from hot flashes, but there are other factors that can help as well, including:

  • Quitting smoking
  • Drinking less alcohol
  • Getting more sleep
  • Getting enough calcium in your diet
  • Exercising regularly

For some specific exercises to help perimenopause symptoms, we checked in with Christine Chen, yoga instructor and author of “Happy Go Yoga.”

“I like to use a couple yoga breathing techniques to either wake myself up or cool myself off from the hot flashes,” Chen said.

The “rock your heart” technique helps energize. Inhale and arch back, opening your arms up behind you. Breathe out of your nose to exhale and give yourself a hug.

To cool down, make an O shape with your mouth to inhale, close your mouth and breathe out of your nose.


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