Menopause is a time in a women’s life where there is a decline in her reproductive hormones. It is a natural occurrence that can be expected when a woman reaches her mid 40’s or 50’s. Menopause can be noticed and validated in a woman when she has not had her menstrual cycle for one years time.
More than 60 million women in the United States are currently in menopause, so while it may seem like nobody’s talking about it, you are certainly not dealing with this transition alone. It is a subject that many may consider “taboo,” but it is worth the discussion being that menopause causes symptoms due to the hormonal shifts in a women’s body.
Common symptoms of menopause are irregular periods, vaginal dryness, hot flashes, chills, night sweats, sleep problems, mood changes, weight gain, slowed metabolism, and thinning hair and dry skin. Listed below are 7 ways in which women struggling with menopause symptoms can receive relief.
Maintain a Healthy Weight with a Nutritious Diet
Eating healthy is a great way of reducing unwanted menopause symptoms. Being that the hormonal shifts can cause your bones to weaken, foods that are rich in calcium and Vitamin D will help in promoting good bone health. Having strong bones will reduce the risk of osteoporosis and bone fractures. Foods rich in calcium include cheese, milk, and yogurt. Leafy green vegetables also provide your body with a good source of calcium intake.
As you get older, it is more difficult for your body to make Vitamin D. Being that this is the case; eating foods rich in Vitamin D, taking Vitamin D supplements, or getting some sun outside, would be in your best interest. Foods like fatty fish, egg yolks, and cod liver oil will give you the Vitamin D boost that your body needs.
Maintaining a healthy weight is important when you have menopause because it can cause you to gain weight and it slows down your metabolism. If you are eating unhealthy and in excess, the weight will continue to add on and reduce your overall health and wellness.
Topical Lubricants and Estrogens
Being that vaginal dryness is a common symptom of menopause, topical lubricants will help in aiding this issue. Vaginal dryness can be discomforting and can negatively affect your sex life. Losing your desire for sex can take a toll on your relationship. It is important to target the root of the problem, which is the hormonal changes, and find ways in which you can overcome your decreased sex drive. Topical lubricants and vaginal moisturizers will give your body the help it needs to alleviate painful intercourse.
Taking estrogen, whether it be in a cream, spray, skin patch, or pill form will help in reducing hot flashes and night sweats. Dryness, itching, and burning felt during intercourse can be helped with estrogen intake. In some women, it can also aid in mood improvement is that your estrogen levels are plummeting during menopause.
Topical skin treatments can help with zits and breakouts that occur during menopause.
Avoid Common Triggers
Menopause symptom triggers are different in every woman because no one’s body is the same. Although that is the case, common menopause symptom triggers include drinking alcohol, consuming products with caffeine, being in a hot and stuffy room, bending over, eating spicy foods, smoking, or wearing tight clothing. If you are dealing with menopause, it would be best to try and avoid all of these triggers whenever possible.
It is better to be safe than sorry and you should help yourself when you can. Symptoms can be unpredictable, but they can also be limited when avoiding triggers that are bound to set off your menopause-induced issues.
Taking supplements is an effective way of reducing ongoing symptoms of menopause. Specifically, if you are dealing with weight gain, you can purchase menopause weight gain supplements. This will help in balancing and maintaining a healthy weight with those that have a slower metabolism.
Natural supplement options: Black cohosh supplements help with hot flashes, flaxseed supplements ease night sweats, red clover supplements are natural plant estrogens, wild yam supplements are an alternative to hormones, and ginseng supplements are mood-boosting. St. John’s Wort supplements can control mood swings and DHEA supplements are the hormone of youth.
Exercise and Meditation
Exercise can improve your energy and metabolism that is weakened by menopause. It can also aid in better sleep, decreased stress, and healthier joints and bones. Regular exercise will help in keeping your mind off of menopause while also protecting you against future diseases and conditions. Being that menopause can cause weight gain, you need to exercise and stay on top of maintaining a healthy weight and mindset.
Meditation is a great way of reducing the stress that can come along with menopause. It allows you to relax, gather your thoughts, and decompress hormonal shifts that are causing mood imbalances.
Drink Plenty of Water
Drinking plenty of water is essential when you are in your menopause phase. It can help with dryness symptoms that are caused by decreased estrogen levels. It is recommended to drink 8 to 12 glasses of water a day to relieve dryness. Hormonal changes are also the main cause of bloating. Water is able to decrease bloating because it naturally flushes your system.
Drinking more water can also help in decreasing your calorie intake. Water will make you feel more full, which in result, will cause you to eat less.
Freeze Away Hot Flashes and Night Sweats
Freeze away those stubborn and endless hot flashes and night sweats for good. You can do so by wearing light fabric clothing, putting ice packs under your pillow or on your forehead, sleep with light sheets and blankets, and have a bedside fan. You can also carry around a small, handheld fan during the day to use when needed.
These ways in which you can deal with menopause symptoms are effective. It is inevitable that women will have to take on menopause later in their life, so it is best that you make the best of it. Embrace your feminine energy and hormonal change.