By addressing the root causes of lifestyle issues, we can achieve real and sustainable change. Lifestyle medicine provides a holistic view of each individual, allowing us to focus on what matters most to you. After our discussion, you'll have a set of goals and a personalised lifestyle plan to guide you towards becoming healthy, happy, whole.

Read on to learn how the prescription works.

Effectiveness: Regular physical activity is one of the most well-documented lifestyle changes for managing perimenopausal symptoms. Exercise, particularly aerobic exercise and strength training, can improve mood, reduce hot flashes, promote weight management, improve sleep, and prevent bone loss.

Evidence: Studies show that women who engage in moderate exercise experience fewer and less intense hot flashes and have improved sleep quality. Weight-bearing exercises also help in maintaining bone density, reducing the risk of osteoporosis, which increases during perimenopause.

Effectiveness: A balanced diet can mitigate several perimenopausal symptoms, such as weight gain, bloating, and mood swings, and also improve long-term health outcomes.

Key Recommendations: A plant predominant diet rich in fruits, vegetables, whole grains, and proteins can help with weight management and cardiovascular health. Additionally, a reduction in refined sugars, processed foods, and high-fat foods may alleviate some symptoms.

Phytoestrogens: Foods like soy and flaxseeds, which contain phytoestrogens (plant-based compounds that mimic oestrogen), may help ease hot flashes and other menopausal symptoms

Evidence: Studies have shown that women who maintain a healthy diet have a reduced risk of obesity, heart disease, and diabetes, all of which can be exacerbated by hormonal changes during perimenopause.

Effectiveness: Stress management is crucial for women in perimenopause, as increased stress can exacerbate symptoms like anxiety, depression, and sleep disturbances.

Techniques: Mindfulness, yoga, meditation, and deep-breathing exercises have been shown to reduce stress, improve mood, and reduce the severity of hot flashes.

Evidence: Randomized controlled trials and observational studies show that practices like yoga and mindfulness meditation can improve emotional well-being, reduce symptoms of depression, and help manage hot flashes.

Effectiveness: Sleep disturbances are common during perimenopause due to hormonal fluctuations, hot flashes, and night sweats. Improving sleep hygiene can reduce fatigue and improve overall quality of life.

Strategies: Maintaining a consistent sleep schedule, early morning light exposure, avoiding caffeine and alcohol near bedtime, and creating a cool, dark, quiet sleeping environment can improve sleep quality.

Evidence: Studies support the effectiveness of good sleep hygiene in alleviating sleep disturbances, although more research is needed to understand the direct impact on perimenopausal symptoms.

Effectiveness: Weight gain is a common issue during perimenopause due to hormonal changes and altered body composition. Maintaining a healthy weight can reduce the risk of chronic conditions like heart disease, diabetes, and hypertension.

Evidence: Evidence indicates that a combination of diet, exercise, and behavior modification can prevent excessive weight gain and mitigate associated health risks. Women who maintain a healthy weight report fewer mood disturbances and hot flashes.

Effectiveness: Both smoking and excessive alcohol intake can exacerbate perimenopausal symptoms, particularly hot flashes, and can increase the risk of osteoporosis and cardiovascular disease.

Evidence: Quitting smoking can reduce the frequency and intensity of hot flashes. Limiting alcohol intake (to moderate levels) has been shown to decrease the frequency of night sweats and improve sleep quality.

Effectiveness: Having strong social support networks can buffer the emotional and psychological impacts of perimenopause.

Evidence: Support from friends, family, or support groups can reduce feelings of isolation, anxiety, and depression, and can also improve overall well-being during perimenopause.