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 too 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 will be having sleeping problems, which in many cases will co-occur with anxiety and depression. The decreasing levels of estrogen are said to be the reason for such, and it is when women feel hotness all over her 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 a key to unlock one’s 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 and manage diabetes, and promote heart health and bone health. Foods rich in vitamin 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 a day 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 be 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 found 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 increase good cholesterol levels.
Meditate Your Way
Meditation techniques are known to help women cope with the physical and emotional aging aspects and handle menopause properly. Through these, women will have the capacity to muddle through stress, stay focus, and weaken pain connected to menopause.A ten-minute meditation a day can dissolve emotional stress triggered by several menopausal symptoms. Staying in the moment and, of course, not dwelling on the past, spending a couple of minutes not doing anything, and cultivating positive thoughts will lead to greater significant benefits to women’s health and well-being.
What’s Up, Doc?
Menopausal women are highly advised to have regular visits to 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 that will 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.
