All women go through menopause at some point in their life. For most women, it occurs after the age of 40. Others can go through it earlier or later, depending on their biological system. Either way, all women experience it and the symptoms that go with it.
Symptoms commonly include mood swings, irregular cycles, hot flashes, fatigue, weight gain, and more. Dealing with these symptoms can be difficult and challenging, especially if they are severe and interfere with your quality of life. For those dealing with symptoms or who want to know more about how to manage them, here’s more.
Eat calcium-rich foods or vitamin D-rich foods
Your diet can play a big part in the symptoms you experience and the severity of them.
Changes in a woman’s hormones can significantly reduce bone density and strength, which can be reversed with natural foods that contain calcium and vitamin D. Enough calcium and vitamin D will strengthen bones and reduce the risk of bone injury or pain.
Ensuring that you have a healthy and balanced diet will also help a woman prevent weight gain, which is another common symptom of menopause. If you are interested in learning more about menopause and weight gain, keep reading.
Eat lots of fruits and vegetables
When a woman is going through menopause, it can be common to crave sugary or starchy foods. Instead of opting for sweets or high in carb meals, you can swap those for fruits and vegetables to satisfy those cravings. Not only will these help you achieve a healthy and balanced diet, but they can also help you lose weight or prevent weight gain.
Another benefit of consuming plenty of fruits and vegetables is to minimize the risk of heart disease, which is increased during menopause.
Women often experience a spike in blood pressure, which has lead to heart attacks and strokes. Plenty of fruits and vegetables will stabilize or lower high blood pressure, which can reduce the risk of suffering heart disease.
Speaking of your diet, it is essential to avoid trigger foods that can trigger or worsen symptoms. For instance, it is common for women experiencing menopause to suffer from night sweats or mood swings. Caffeine can trigger a bad mood or keep you awake at night, which will not help with your sleeping pattern or your mood.
Avoiding alcohol and spicy foods can also reduce or eliminate symptoms such as mood swings.
Maintain a regular exercise routine
It can be common for women to gain weight during menopause. This could be due to the hormonal imbalance that triggers cravings food sweet or salty foods.
To maintain your weight and prevent weight gain, it is crucial to maintain a regular exercise routine. Exercising every day does not need to involve workout classes or high-intensity training. Just ensuring that you get 30 minutes of exercise is plenty. A walk is enough to maintain a regular exercise routine. With that, exercising around three to four times per week is advised to maintain a healthy weight, gain muscle, and strengthen bones.
Drinking plenty of water helps with many health concerns, even menopause. Drinking plenty of water will fight fatigue and mood swings, which are common for menopausal women. It is recommended to drink around 10 glasses of water per day (2 liters) to ensure you get enough water. Water can also fight hunger and reduce bloating, which all women deal with due to hormonal changes.
Don’t meal skip
You will want to maintain a fast metabolism when going through menopause, especially to avoid weight gain. Thus, ensuring you eat regularly will help keep up your metabolism.
Skipping meals can quickly decrease metabolism, which can result in fast weight gain. When the metabolism slows down, it will take the body longer to process nutrients and may result in storing fat instead of using it for energy.
Use natural supplements
Natural supplements are ideal to manage and relieve symptoms. Below are the best options to manage menopause symptoms:
- Sage: is great for managing hot flashes and night sweats. Sage works to reduce the psychological symptoms that result in an increase in temperature.
- Vitamin E: is an ideal supplement to reduce hot flashes and menopausal skin issues, such as irritation and rashes.
- Sea buckthorn: is great for vaginal dryness. It promotes elasticity and moisture, which can be applied topically to reduce dryness and irritation.
- Gingko Biloba: is effective for increasing libido, which can be lost during menopause. It can enhance sexual desire and increase sex drive.