Hotflashes - September 2025

Perimenopause 101: What to Expect Before Menopause Hits

Perimenopause, the transitional phase leading up to menopause, can begin as early as your mid-30s, although it is more common in your 40s. This period, which can last anywhere from four to ten years, marks the natural decline of reproductive hormones and the end of your menstrual cycles. Understanding what to expect and how to manage the changes can help you navigate this time in your life a little easier.

Recognizing Early Hormonal Shifts

The first noticeable sign of perimenopause is often irregular periods. You might experience cycles that are shorter or longer, heavier or lighter, or skip periods altogether. These changes happen because your ovaries are gradually producing less estrogen and progesterone.

Beyond menstrual irregularities, other common symptoms include:

• Hot Flashes & Night Sweats: Sudden feelings of heat, often accompanied by sweating and rapid heartbeat.
• Sleep Disturbances: Difficulty falling or staying asleep, often due to night sweats.
• Mood Changes: Increased irritability, anxiety, or depression.
• Cognitive Shifts: Memory lapses and difficulty concentrating, sometimes referred to as "brain fog."
• Physical Changes: Weight gain, joint pain, and changes in skin elasticity.

These symptoms result from fluctuating hormone levels and can vary in intensity and duration for person to person.  

How to Talk to Your Doctor

If you're experiencing symptoms that disrupt your daily life, it's important to talk with your provider. Keep a journal with the frequency and severity of your symptoms, as well as any changes in your menstrual cycle. This information can help your doctor assess your situation and recommend appropriate treatments.

Treatment options may include lifestyle modifications, hormone therapy, or other medications to manage symptoms and improve quality of life. Your doctor can guide you in choosing the best approach based on your individual health needs and preferences.

Managing Symptoms Naturally

In addition to medical treatments, certain lifestyle changes can help alleviate perimenopausal symptoms:

• Regular Exercise: Engaging in physical activity can improve mood, sleep, and overall well-being.
• Balanced Diet: Eating a diet rich in fruits, vegetables, whole grains, and lean proteins supports hormonal balance.
• Stress Management: Practices like yoga, meditation, and deep breathing can reduce stress and improve emotional health.
• Adequate Sleep: Prioritizing good sleep hygiene can help mitigate sleep disturbances.

These strategies can complement medical treatments and contribute to a smoother transition through perimenopause.

Understanding perimenopause and its symptoms is the first step toward managing this natural phase of life. If you're experiencing symptoms of perimenopause or have concerns about your health, don't hesitate to reach out to your healthcare provider. Together, you can develop a plan that works best for you.

https://my.clevelandclinic.org/health/diseases/21608-perimenopause

Preventing Seasonal Allergies in Kids: Tips for a Healthier Fall

With Fall in Southwest Georgia comes fall allergies, and you’re probably already bracing for the return of sneezing, itchy eyes, and congestion. This article offers some helpful information on the common sources of all these allergy symptoms, as well as how to prevent or reduce these symptoms in your children.

Common Fall Allergens in Southwest Georgia

In Southwest Georgia, several allergens become more prevalent during the fall months, including:

• Ragweed Pollen: Ragweed is the most common cause of fall allergies in Georgia. It releases large amounts of pollen into the air from late summer through the fall months. Ragweed pollen is lightweight and can travel long distances, making it easy to inhale and leading to allergic reactions in sensitive individuals.
• Peanut Dust: Fall usually means peanut season here in Southwest Georgia, and peanut harvesting can release peanut dust into the air. This can also cause fall allergy symptoms.
• Mold Spores: Mold thrives in damp environments, and the warm, humid climate here in Southwest Georgia provides ideal conditions for mold growth. Outdoor mold levels tend to be higher in the late spring through early fall when the weather is warm and moist.
• Dust Mites: Dust mites are tiny organisms that often dwell in house dust, feeding on dead skin cells that people and pets shed daily. They love warm and humid environments, which of course we have here in Southwest Georgia.

These allergens can exacerbate symptoms in children, especially those with asthma or existing allergies.

Creating an Allergy-Friendly Home

An important step you can take to reduce fall allergy symptoms in your children (and yourself), is to reduce allergens in your homes as much as possible. You can do that by:

• Keeping Windows Closed: Prevent pollen from entering by keeping windows shut during high pollen days.
• Using HEPA Filters: Install air purifiers with HEPA filters in bedrooms and living areas to trap airborne allergens.
• Maintaining Indoor Humidity: Use a dehumidifier to keep humidity levels below 50%, discouraging mold growth.
• Cleaning Regularly: Dust and vacuum frequently using a vacuum cleaner equipped with a HEPA filter. Wash bedding, curtains, and stuffed animals weekly in hot water to eliminate dust mites.

Managing Outdoor Exposure

Even if your home is set up well to reduce indoor allergen exposure, you will still have to deal with allergens outdoors. To minimize the issues from this, you can:

• Limit Outdoor Activities: On days with high pollen counts, especially during early mornings, keep your child indoors.
• Shower and Change Clothes: After outdoor play, have your child shower and change into fresh clothes to remove pollen.

Additional Tips for a Healthier Fall

• Monitor Pollen Counts: Check daily allergy forecasts to plan outdoor activities accordingly.
• Dry Laundry Indoors: Avoid hanging laundry outside, as fabrics can collect pollen.
• Clean Pets Regularly: Wipe down pets after they come indoors to remove pollen from their fur.

Medication Strategies

Additionally, if your child still struggles with allergies despite all these tips, you may want to consider allergy medications. It’s very important to consult your child's pediatrician about appropriate medications, which may include:

• Antihistamines: Help alleviate sneezing, runny nose, and itching.
• Nasal Sprays: Reduce nasal inflammation and congestion.
• Eye Drops: Relieve itchy or watery eyes.

https://www.pennmedicine.org/news/7-ways-to-reduce-your-childs-seasonal-allergy-symptoms

Eggplant Parmesan

Ingredients:

• 2 large eggplants, cut into ¼-inch-thick rounds
• 2 large eggs, beaten
• ¼ cup almond milk
• 1½ cups panko breadcrumbs
• 1¼ cups grated Parmesan cheese, divided
• 2 teaspoons dried oregano
• 2 tablespoons fresh thyme leaves
• ½ teaspoon red pepper flakes
• ½ teaspoon sea salt, plus more for sprinkling
• Freshly ground black pepper
• Extra-virgin olive oil, for drizzling
• 28 ounces Marinara Sauce
• 2 large fresh mozzarella balls, thinly slice
• ⅓ cup fresh basil leaves

Directions:

1. Preheat the oven to 400°F and line 2 baking sheets with parchment paper.
2. In a medium-sized shallow dish, whisk the eggs and almond milk.
3. In another medium-sized shallow dish, combine the panko, 1 cup Parmesan cheese, oregano, thyme, red pepper flakes, salt, and several grinds of pepper.
4. Dip the eggplant slices into the egg mixture and then into the panko mixture. Place onto the baking sheets, drizzle with olive oil, and bake for 18 minutes or until tender and golden brown.
5. In an 8x12 or 9x13-inch baking dish, spread ½ cup marinara, layer half the eggplant, and top with 1 cup of marinara and half the mozzarella. Repeat with the remaining eggplant, the remaining marinara, and the remaining mozzarella. Sprinkle with the remaining ¼ cup Parmesan cheese, drizzle with olive oil, and sprinkle with a few more pinches of sea salt. Bake for 20 minutes or until the cheese is nicely melted. Turn the oven to broil and broil for 2 to 4 or until the cheese is browned and bubbling.
6. Remove from the oven and top with fresh basil.

https://www.loveandlemons.com/eggplant-parmesan/