The question is, can women reduce the menopause-related symptoms and prevent themselves from the health risks involved when going through menopause? Here is a to-do list compiled by Menopausal Godmother for women who are never too young or old to take care of themselves during the highs and lows of menopause.
Make Sleep Your Lover
There will come a time when menopausal women have sleeping problems, which often co-occur with anxiety and depression. The decreasing estrogen levels are said to be the reason for such, and it is when women feel hotness all over their body, which goes hand in hand with heavy sweating and leads to sleep inefficiency.One of the ways to resolve this problem is to maintain a well-planned sleep regimen. Women must develop a regular time for sleeping at night and waking up in the morning to ward off restlessness. Also, for women to quickly be on the verge of good sleep, they must avoid watching television or using gadgets, start drinking milk, and say no to alcoholic and caffeinated drinks at least thirty (30) minutes before they hit the sack.
Eat Well, Live Well
As the cliché goes, a healthful diet is the key to unlocking good physical and mental health. When women, in particular, eat healthily, they are protecting themselves from many diseases such as diabetes, heart attack, and certain types of cancer. Women’s bodies go through hormonal changes before, during, and after menopause, and this means they must change their dietary needs into something better.Women must introduce lots of fruits and vegetables to their diet to effectively reduce menopause symptoms, reduce cancer risk, manage diabetes, and promote heart and bone health. Foods rich in vitamins C and D, omega-3 fatty acids, whole grains, and phytoestrogen-containing foods are must-haves to reduce menopause-related hot flashes, low bone density, and poor-quality sleep.
Good Things Come to Those Who Sweat
Regular exercise is a valuable and nourishing routine to embrace for menopausal women. Accordingly, walking for at least fifteen (15) minutes daily will decrease the gravity of hot flashes, release more feel-good hormones called endorphins to help menopausal women deal with stress and anxiety, and curtail fatigue and sleep problems or disorders.Going out for a brisk walk and being exposed to the sun is also essential for the body to absorb the much-needed vitamin D. Meanwhile, performing light to moderate weight lifting in the gym is also effective against weight gain, bone loss, and oxygen shortage in the brain cells. Other advantages of regular exercise include better bowel activity, lower blood sugar levels, and increased good cholesterol levels.
Meditate Your Way
Meditation techniques help women cope with the physical and emotional aging aspects and handle menopause properly. Through these, women can muddle through stress, stay focused, and weaken the pain connected to menopause.A ten-minute meditation a day can dissolve emotional stress triggered by several menopausal symptoms. Staying in the moment, not dwelling on the past, spending a few minutes not doing anything, and cultivating positive thoughts will lead to more excellent significant benefits to women’s health and well-being.
What’s Up, Doc?
Menopausal women are highly advised to regularly visit health professionals to monitor their blood pressure and blood sugar, cholesterol, thyroid, and symptoms related to menopause. Doctors may not only offer moral support but may also give excellent pieces of advice for medical menopause care. They may recommend hormone replacement therapy to control mood swings and menopause-related hormonal changes.They may also prescribe oral contraceptives and other medications to manage hormones, alleviate hot flashes, and fix anxiety and depression. Since menopause is a challenging time in women’s lives, they must have the best doctors to help them cope with the symptoms successfully.
