If you’ve been looking for ways to manage your menopause symptoms such as hot flashes, sleeping problems, pain during sex and weight gain, then you came to the right place.
Menopause is a natural phase in a woman’s life that usually starts between the ages of late 40s and early 50s. This is the point at which more than two-thirds of women experience menopause symptoms such as night sweats, hot flashes, tiredness, irritability, moods swings and stress. What’s more, menopausal women are always at risk of several diseases, including obesity, osteoporosis, diabetes and heart disease.
Fortunately, there are things you can do today to find relief and successfully manage all these and other symptoms. They include the following:
Working out regularly
Exercising regularly has many benefits to the body, and you know them. They include improving body metabolism, boosting energy, strengthening the bones and joints, improving sleep and lowering stress. Most of these are symptoms that are normally experienced during menopause or their causes. Type 2 diabetes, high blood pressure, heart disease, obesity, osteoporosis and cancer are other examples of diseases and conditions that are usually present during menopause which working out regularly prevents or improves efficiency.
Working out also improves blood circulation in the body, thereby increasing the sensitivity around sexual organs and reducing the characteristic pain during sex.
Eating healthy foods
Improving your diet is one of the best ways of improving your ability to manage menopause. The best foods that you can consider here are fruits and vegetables, as well as foods rich in vitamin D and calcium. Besides helping in weight loss, fruits and vegetables prevent or lower the risk of quite a number of diseases which are prevalent in menopause, including heart disease. Fruits and vegetables also assist in preventing bone loss. One study that observed over 3,000 women aged between 50 and 59 years of age actually found that dieters whose diets are rich in these foods tend to experience less bone breakdown than their counterparts who aren’t on a healthy diet.
You, however, need to remember that eating healthy also means avoiding trigger foods. There are foods that trigger night sweats, hot flashes and mood swings. These include alcohol, caffeine and spicy or sugary foods.
Drinking a lot of water
During menopause, you are likely to experience dryness more often because of a reduction in the levels of estrogen. The hormonal changes also lead to bloating and other symptoms. Drinking water can reduce the bloating, boost weight loss and prevent weight gain because it helps you feel full, eat less and even boosts the metabolism. What’s more, a healthy habit of drinking water reduces urinary and bladder problems such as urinary urgency and bladder irritation, and also eases muscle cramps and reduces the frequency of headaches.
You, therefore, need to make sure you drink the recommended 8-12 glasses of water each day, and perhaps about 500 ml of water half an hour before your meals to help you consume fewer calories.
Some of the biggest benefits of meditation for any woman in menopause include improving sleep, reducing stress and anxiety, and balancing the body. According to a study that was published in a Springer journal, practising meditation is one of the best ways of relieving menopause symptoms. These symptoms can vary from brain fog to the hot flashes.
When you begin meditating, you relax your mind and body. You let go of unproductive thoughts and regain your focus while reducing the negative effects of menopause. Even though you still feel the physical symptoms, the practice gives you more ability to handle them effectively and dissociate from them.
Take natural supplements
Like many other people, you can also manage your menopausal symptoms by taking natural supplements. These supplements are often used to correct hormonal imbalance and mineral or vitamin deficiency in some cases. They do so by correcting the dietary imbalance in the body, which in turn leads to a hormonal balance.
Menopausal supplements are known to scale back menopause symptoms significantly. it’s crucial to understand that menopause has no treatment; instead, medical prescriptions that reduce symptoms. Some of the best menopause supplements USA, such medication includes low-dose antidepressants for the management of hot flashes and mood disorders.
When the hormone levels reduce in your body during menopause, one of the consequences is usually bone loss, and that’s why it’s important to boost your calcium intake. If you’re below 51 years of age, you’ll require 1,000 milligrams of this mineral, but if you’re older than 51 years of age, you require 1,200 milligrams per day.
Eating Healthy Foods
Eating foods rich in vitamin D and calcium have proven effective in reducing menopause symptoms. one amongst the many signs of menopause is reduced strength and weak bones. Foods rich in calcium minerals and vitamin D are known to strengthen the bone. Additionally, vitamin D in women is related to reducing the risks of fractured hips thanks to weak bones.
Thus, eating foods like spinach, kale, collards, calcium-fortified foods, and sardines are rich in calcium and can strengthen your bones. Additionally, eating foods like fish, eggs, and cod liver oil are good sources of vitamin D. Moreover, sunlight is a natural means you’ll be able to obtain vitamin D.
To read more on topics like this, check out the heath category.