Menopause is considered a normal part of a woman’s life, which comes with age. It usually happens after the age of 40. Though a natural stage, menopause (including premenopause), can actually have very intense symptoms. During this period the level of estrogen the female body otherwise produces gradually (or in some cases dramatically) drops. The drop in production creates an imbalance in hormones, which causes many different symptoms. Most women can go through menopause without treating those symptoms, some only feel mild disturbances, but there are also those who are very bothered by the changes in their body. Here are some tips on how to deal with this delicate period. We called this article “Tips to Reduce Menopause Symptoms”. If you want then please read other article on women health issues.
Most women approaching menopause will have similar symptoms. One of the most common indicators are hot flashes. This happens because estrogen is in charge of regulating body temperature, and when its production lowers, it is possible the woman will experience sudden feelings of warmth, often with blushing and sweating. Other common symptoms include night sweats, panic attacks, insomnia, fatigue, mood swings, irritability, headaches, racing heart, hair thinning,pain during sex, skin changes, changes in libido, joint and muscle pains, vaginal dryness and bladder control problems.
Some symptoms can affect woman’s life more than others, making it really difficult to continue with their usual everyday activities. One of them is when, for instance, a slight agitation or mood swings turn to heavy anxiety or depression. The intensities of headaches are different for each woman, so some can have serious issues. Sleep deprivation which often comes with menopause, combined with stress can weaken the immune system and leave the door open for various health threats. Several studies have tried to prove the link between menopause and other diseases, such as cardiovascular diseases, breast cancer, uterine cancer, bone fractures, etc.
Lifestyle Changes as a Way of Treating the Symptoms
Woman’s body should be prepared for all the challenges and changes it will go through during this crucial period. That is why it is important to make certain lifestyle changes, when it comes to diet, physical activities, etc.
- Balanced diet is the most efficient way to deal with menopause symptoms. Increasing the intake of fiber, so you could prevent constipation and bowel movements. Some of the fiber-rich food you could consume are corn, white beans, black beans, garbanzo beans, avocado, brown rice, edamame, whole-wheat bread, lentils, pear, artichoke, etc. Reduce the intake of carbohydrates, sugars or sodium and increase the consumption of calcium andphyto-estrogenic foods (broccoli, soya).
- Exercises are another part of keeping your body healthy. Fitness during menopause can prevent weight gain, reduce the risk of breast cancer, strengthen your bones, reduce the risk of other diseases and improve your mood. It is recommended to have around 150 minutes of moderate aerobic a week and strength training twice a week. Other physical activities such as dancing, vigorous walking, etc. can also improve your health.
- Spending time in nature can significantly improve your mood. Even several minutes around trees or in green spaces can help with your mood swings. It also reduces stress, increases energy levels, and improves your overall life quality.
- Drink plenty of water. You have to intake at least 1l of water per day to reduce your symptoms. Also, steer away from alcohol, do not drink more than one cup of coffee or tea in one day
- Discuss about the symptoms with your friends and family. Explain how difficult it can be and ask for patience. You can also visit some spiritual retreats if you need an expert to discuss about how to improve your mental and physical health.
Some other approaches are deciding for alternative medicine (acupuncture, massage, herbal teas are the most common. The third level of menopause treatments includes higher risks and costs. The most commonly used medical treatment is hormone replacement therapy.
Embrace the changes you are going through, while using the previously mentioned three approaches to alleviate all symptoms.