Life Is Only Starting: 6 Tips to Deal with Menopause
Menopause may seem like the period that divides your life into “before” and “after.” However, that is not true. Menopause is a normal process in any woman’s life, which only means that your hormonal levels are changing.
Because of menopause, you can experience some nasty syndromes, such as hot flashes, night sweats, irritability, and tiredness. Moreover, your bones can weaken, and you can experience rapid weight gain. But that is not the end of the world. You can deal with many menopausal symptoms quickly and efficiently (although a doctor’s advice may be necessary sometimes).
In this article, you will find a list of the best tips for dealing with menopause, including eating healthily, avoiding trigger foods, exercising regularly, getting enough sleep, consulting your doctor, and many more. Read on, and don’t let menopause ruin your life.
Many women suffer from significant weight gain during menopause. That is why eating healthy foods and keeping fit is essential. According to the experts from Dr Hotze Wellness Center, you can start eating healthily by making the following changes to your diet:
- Eat more fiber. Consume foods containing plenty of fiber, such as fruits, vegetables, legumes, and whole grains. Fiber helps control your appetite and keeps you full longer.
- Choose low-fat dairy products. They contain less saturated fat and less cholesterol than other dairy products.
- Avoid trans fats. Trans fats can increase your risk of cardiovascular disease and diabetes. Instead, include lots of omega-3 fatty acids in your diet – they are good for your heart health.
- Drink alcohol and caffeinated beverages in moderation. Alcohol increases the risk of certain types of cancer, including esophageal cancer and breast cancer.
It is also worth noticing that certain foods can cause unpleasant symptoms, such as hot flashes, night sweats, and anxiety. Trigger foods you should avoid include spicy foods, caffeine and alcohol, processed foods, fatty meats, and junk food.
If you want to improve your quality of life, maintain a healthy weight during menopause and some of its symptoms, you need to exercise regularly. Here are some of the most beneficial options:
- Aerobic exercises can help prevent cardiovascular disease and osteoporosis during menopause by strengthening your heart and bones. Try to do interval training or high-intensity workouts – they are more effective than traditional walking, jogging, or running.
- Resistance training can also help you maintain a healthy weight during menopause. Additionally, this type of exercise trains your bones and helps prevent osteoporosis.
- Yoga can improve your balance and prevent falls.
Consult your doctor
It is essential to understand that before you start looking for tips on dealing with menopause, you should visit your doctor and ask for a consultation. You need to do this because menopause is a complex medical condition that may require some medical help. If you suffer from severe menopausal symptoms, such as mood swings, hot flashes, or insomnia, consult your doctor.
The treatment of menopausal symptoms often depends on the type of symptoms you have. For example, hot flashes may be mild, moderate, or severe. In this case, you will need different kinds of treatments. They may prescribe you hormone replacement therapy (HRT). But remember, HRT won’t help you lose weight or address bone loss due to osteoporosis. That is why you should also look after your health by exercising regularly and eating healthily.
Furthermore, you have to know that menopause is not only about hormonal levels. It is also about your bone health, weight gain, vaginal dryness, etc. Therefore, your doctor will analyze all these factors before prescribing the best treatment for you. Most importantly, a doctor can help you prevent some unwanted effects of menopause, such as heart disease, osteoporosis, etc.
Keep Yourself Warm
Hot flashes are one of the most common symptoms of menopause. They cause sudden feelings of heat throughout your body, often accompanied by sweating. Hot flashes occur suddenly and unexpectedly in response to certain triggers, such as intense emotions. They usually last for a few minutes but may last longer.
Although hot flashes are harmless, they can be very uncomfortable. One of the most convenient ways to deal with them is keeping yourself warm, but dress in layers of clothing instead of a single thick garment. Also, try to avoid tight clothing. Wear loose clothes made of natural fabrics such as cotton or silk instead of polyester ones.
Additionally, keep your room temperature cool – about 65 degrees Fahrenheit (18 degrees Celsius) and air it out frequently. It will allow you to improve the quality of your sleep.
Get Enough Sleep
The quality of your sleep is essential, especially during menopause. However, many women have trouble sleeping during menopause because of hot flashes or night sweats. In order to sleep better, practice the following:
- Use blackout curtains to eliminate light from your bedroom. Light can keep your body and mind active.
- Consult with your doctor taking natural supplements. Magnesium and melatonin can help you get a good night’s sleep.
- Keep your bedroom temperature slightly cool. This will help you sleep better.
- Avoid any stimulants (such as strong coffee or chocolate) in the evening.
- Try practicing yoga or meditation before going to bed. This will relax your entire body.
Don’t Forget About Your Mental Health
Menopause can be an emotionally challenging time for many women. Many women tend to fall into depressive episodes when facing this new stage of their life, especially if their needs go unrecognized. Make sure to allocate enough time for yourself to get familiar with changes in your body and accept them. If you feel like you are losing yourself, talk to your friends and family, join a support group, or seek professional help. Don’t be afraid to ask for help.
The Bottom Line
Menopause is a natural process that every woman goes through as she gets older. This period can be challenging, but you can deal with it by making some healthy changes to your diet, exercising regularly, and improving your sleep quality.
However, do not hesitate to consult your doctor if you suffer from severe menopausal symptoms, such as hot flashes or night sweats, or if you feel like you need support and help. Your mental health during menopause is equally important as changes in your body.