They also can eliminate or reduce hot flashes , vaginal dryness, and emotional and physical symptoms of premenstrual syndrome . Dietary changes may also help. Women in perimenopause will benefit from a diet high in calcium , low in fat , and rich in fruits, vegetables, and whole grains. This healthful diet helps prevent osteoporosis , heart disease , and some cancers . It may also help reduce symptoms of perimenopause.
Exercise helps control weight, improve sleep, and keep bones strong.
Exercise also helps with mood swings. Thirty minutes of exercise on most, if not all, days is recommended for everyone. Long-term use of hormone replacement therapy may increase the number of women who get breast cancer . If a woman has a family history of breast cancer, menstruated before age 12, or delayed pregnancy , hormone replacement therapy may not be advised. Women who are at higher risk of developing blood clots may also be unable to use hormone replacement therapy.