We’ve all heard about menopause as a phase of life that women should dread. Several unwelcome symptoms are associated with this phase of life, including night sweats, severe mood swings, hot flashes, and fatigue. Menopause affects women near the end of their 40s and into their 50s and can last for a few years.
Fortunately, there are several things you can do to minimize the symptoms of menopause and protect your health during this time in your life.
- Keep a Hot Flash Journal
If you’re experiencing hot flashes often and you’re not sure what’s triggering them, keeping a journal can help you pinpoint the root cause. For some women, caffeine, stress, or drinking alcohol can lead to hot flashes. You can also wear lighter pyjamas at night or put a fan in your room so you can feel a cool breeze while you’re sleeping. If you’re not able to find the cause of your hot flashes within a week or two, speak to your doctor.
- Include Vitamin D and Calcium In Your Diet
As we age, our bones become weaker and more brittle. When you enter menopause, it’s important to including more calcium and vitamin D in your diet to strengthen your bones. Vitamin D is the natural source of vitamin D, so spending time in the sun each day can help you get enough vitamin D in your body. If you live in an area that isn’t sunny or you don’t go outdoors every day, take a vitamin D supplement or eat more fortified foods like yogurt or milk. In addition to maintaining a balanced diet with vitamins, you can also buy menopause supplements online that will help you feel healthy and vibrant as you go through “the change.”
Calcium is abundant in green leafy vegetables and dairy products as well. Some vegan options, like soy milk and coconut yogurt, are fortified with calcium. You can take a calcium supplement as well, and some supplements are in candy or gummy form to so you’ll be motivated to take your calcium every day.
- Exercise Often
One of the best ways to reduce menopause symptoms is to work out as often as you can. Exercise strengthens your bones and muscles and gives you more energy. When you work out, you can help reduce cortisol, so you can get rid of stubborn belly fat and balance your hormones. Exercise also improves flexibility and can regulate your body temperature so you can avoid hot flashes and night sweats.
Your workout routine should be customized for your fitness goals and state of health. For instance, if you already suffer from joint pain and flexibility issues, try water aerobics or working out on a stationary bike. If you prefer working out outdoors, a light walk or job in the morning or evening can be beneficial and allow you to get more vitamin D as you complete your workout.
Stress can worsen menopausal symptoms, so do all you can to reduce your stress during the day. You can start by meditating for about five minutes when you wake up in the morning. This prepares your mind and body for the day ahead and reminds you to take a deep breath when you feel overwhelmed. You can also use an essential oil diffuser in your room to feel more awake in the morning or relax your body so you can prepare for sleep.
Oils like bergamot and lemon are ideal for the daytime since they stimulate your brain and reduce anxiety. Lavender and chamomile oils work well at night to calm your body and mind.
- Get Enough Sleep
Your body resets itself during sleep, so if you’re not getting enough sleep each night, you’re likely to experience more menopausal symptoms. Play soft instrumental music or white noise in your room to put you in a relaxed state of mind. You can also meditate before bed and take a melatonin supplement so you can fall asleep faster and stay asleep longer.
Turning the TV off about 30 minutes before bed and/or reading until you fall asleep can also help you wake up refreshed.
- Boost Intimacy
Vaginal dryness is a common side effect of menopause. You can purchase non-prescription lubricants to combat this problem or talk to your doctor about vaginal rings or creams to eliminate painful sex. Regular intimacy can help you fight off some of the symptoms of menopause and increase blood flow, which is good for your sexual health.
- Manage Your Moods
It’s common to have mood swings when you’re going through menopause. You can manage this by continuing to do things you love with family and friends. Staying physically active and eating lots of fruits and vegetables to supply your body with antioxidants and nutrients can also balance your moods. You can also talk to your doctor about taking a low-dose birth control pill to balance your hormones.
Keep these tips in mind so you can address your menopausal symptoms in a healthy manner and continue to live life to the fullest.