Menopause typically begins in the late 40s or early 50s for most women and lasts a few years. Menopause symptoms affect approximately two-thirds of women. Hot flashes, night sweats, irritability, tiredness, and mood swings are common symptoms.
Menopausal women are more likely to develop diseases such as osteoporosis, obesity, diabetes, and heart disease. Before we get into simple methods for dealing with menopause symptoms, let’s first define menopause.
What is menopause?
Menopause is the end of a woman’s menstrual cycle. It is diagnosed after 12 months of not having your periods. It is a biological process that occurs naturally. However, some physical symptoms, such as hot flashes and night sweats, as well as emotional symptoms, can disrupt your quality of life, lower your energy, and negatively impact your emotional health. Many treatments are available to treat menopausal symptoms, ranging from simple lifestyle changes to hormone therapy.
Here are five simple things you can do to manage menopausal symptoms:
Eat calcium and Vitamin D rich foods
Hormonal changes during menopause can result in weaker bones and an increased risk of osteoporosis. Calcium and vitamin D intake is linked to good bone health, so including foods rich in these nutrients in your daily diet is essential.
A sufficient intake of vitamin D in menopausal women is also linked to a lower risk of hip fractures caused by weaker bones.
Yogurt, milk, cheese, green leafy vegetables, tofu, sardines, and beans should all be part of your daily diet.
Maintain a healthy weight
During menopause, it is common to gain weight. Weight gain can be caused by a combination of changing hormones, lifestyle, and genetics.
Obesity around the waist increases the risk of diabetes and heart disease. Because your body weight can influence menopausal symptoms, it is critical to maintaining a healthy weight.
A study of 17,473 postmenopausal women discovered that those who lost 10% of their body weight in a year were the most likely to eliminate hot flashes and night sweats.
Avoid trigger foods
You should be aware that certain foods can cause hot flashes, night sweats, and mood swings. When you eat these late at night, you are more likely to be triggered. Caffeine, alcohol, sugar, and spicy foods are all common trigger foods.
You can keep track of your symptoms by keeping a symptom diary. Keep track of what foods trigger you and try to avoid them in the future.
There is evidence to support the fact that regular exercise has a variety of health benefits. It increases your energy, boosts your metabolism, protects your joints and bones, improves your sleep, and reduces stress.
According to one study, exercising three hours per week improves both physical and mental health in postmenopausal women.
Regular exercise also protects against cancer, heart disease, stroke, high blood pressure, obesity, type 2 diabetes, and osteoporosis.
Eat foods rich in phytoestrogens
Phytoestrogens are plant compounds that mimic estrogen’s effects in the body. These aid in hormone balance. Women in Asian countries have a high intake of these, which is why they do not experience hot flashes during menopause.
Soybeans, soy products, tofu, flaxseeds, linseeds, sesame seeds, beans, and tempeh are all high in phytoestrogen.