8 and 8: A Simple Formula for Perimenopause Wellbeing
The Power of 8: Water and Sleep for Women in Perimenopause
Navigating perimenopause can be challenging, with symptoms like fatigue, mood swings, night sweats, and headaches becoming all too familiar. However, two essential lifestyle habits—drinking eight glasses of water daily and getting eight hours of sleep—can provide significant relief, backed by both science and energetic principles.
How Much Water Should Women Drink During Perimenopause?
Dehydration exacerbates fatigue, headaches, and mood instability, all of which are common during perimenopause. Drinking adequate water helps regulate body temperature, which can reduce the intensity of night sweats and hot flashes.
8 glasses of water a day is the recommendation to ensure good hydration. Whilst the origins of 8 are unclear there are good reasons to drink 8 glasses.
Daily Fluid Needs: While fluid needs vary based on factors like age, activity level, and climate, 8 glasses (approximately 2 liters) serves as a reasonable baseline for most adults to stay hydrated. This amount ensures the body has enough water for vital processes like temperature regulation, digestion, and circulation CDC
Easy to Remember: 8 glasses is straightforward and practical. It provides a tangible goal to combat dehydration, which can be a problem for those who don't drink water consistently.
Hydration and Hormones: For women in perimenopause, hydration is especially critical as hormone fluctuations can disrupt fluid balance, exacerbate hot flashes, and contribute to headaches, fatigue, and dry skin
Thirst vs. Dehydration: By the time you feel thirsty, your body is already slightly dehydrated. Regularly drinking water—even before thirst strikes—helps prevent this.
Additionally, staying hydrated supports digestion and metabolic processes, aiding in weight management which is often disrupted during this transition.
If plain water feels monotonous, enhance it naturally by adding fresh fruits, herbs like mint, or health-boosting supplements such as LifeVantage Axio which is a delicious drink mix designed to support your nervous system and energy levels.
Benefits of making water more interesting with Axio:
* Support energy levels and energy production
* Maintain nervous system function and health
* Aid in the synthesis of neurotransmitters
* Maintain general mental wellbeing
Tips for Sleeping Better During Hormonal Changes
Sleep disturbances during perimenopause are linked to hormonal fluctuations. Poor sleep not only worsens mood swings but also affects cortisol levels, increasing stress and weight gain. Prioritizing seven to eight hours of sleep helps regulate these hormones, reducing anxiety and promoting better overall health.
To improve sleep, create a calming evening routine. Avoid screens an hour before bed, practice deep breathing, or try guided meditations focused on relaxation. Incorporating calming exercises like yin yoga can also prepare your body for a restful night.
An Energetic and Chinese Medicine Perspective
In Traditional Chinese Medicine (TCM), water is associated with the Kidney meridian, which governs vitality and hormonal balance. Perimenopause often corresponds to a decline in Kidney energy. By staying hydrated and prioritizing rest, you nourish this vital energy, reducing symptoms like night sweats and emotional instability.
From a shiatsu perspective, gentle acupressure on points such as Kidney 3 (Tai Xi) can restore balance. Daily stretches, like the seated forward fold, can further support the Kidney and promote relaxation.
Self-Care Tips for Perimenopause
1. Hydration Routine: Begin your day with warm lemon water to kickstart digestion. Carry a water bottle infused with cucumber or berries for hydration throughout the day.
2. Sleep Enhancers: Try natural sleep aids like chamomile tea or magnesium supplements, known to ease muscle tension and improve sleep quality.
3. Stretch and Meditate: Engage in calming activities like tai chi or guided meditations that focus on grounding and hormonal balance.
By committing to eight glasses of water and eight hours of sleep, you can tackle perimenopausal symptoms more effectively, improving not only your physical health but also your emotional and energetic balance. These simple yet transformative practices empower you to embrace this phase with vitality and grace.
For further personalized support, a shiatsu therapy session can harmonize energy pathways, helping you feel more aligned during this transitional stage. Make sure you book your perimenopause Shiatsu today.
*We do receive a commission for any products purchased through the links provided.
References
Here are the sources I referenced for the blog:
1. **Benefits of Water and Hydration for Health** - The CDC discusses the importance of drinking water and its role in overall health, including temperature regulation and metabolism.
Link: [CDC - Data on Water Consumption](https://www.cdc.gov/nutrition/data-statistics/plain-water-intake/index.html)
2. **The Role of Sleep in Managing Menopausal Symptoms** - Women's Health highlights the significance of sleep during menopause for mood stabilization and stress reduction.
Link: [Women's Health - Menopause Symptoms and Sleep](https://www.womenshealth.gov/menopause/menopause-symptoms-and-relief)
3. **Understanding Perimenopause and Hormonal Changes** - Information on the symptoms of perimenopause, such as fatigue and mood swings, and how lifestyle changes can help.
Link: [Women's Health - Perimenopause Basics](https://www.womenshealth.gov/menopause/perimenopause)
If you'd like further details or additional references, let me know!