How To Deal With Menopause – Introduction
Symptoms of Menopause &10 ways to deal with Menopause-Menopause is a perfectly natural process.A woman’s family and friend should recognize that this is a normal process, and learn about the normal, natural symptoms. They will then treat the women normal and natural, rather than like a crazy woman. Because by many, a woman going through a natural process of menopause is defined as crazy or gone psycho because this phase can make her look itchy, bitchy, sweaty, sleepy, bloated, forgetful, confused and what not… But that is not her fault. It is a fault in the thinking of those who don’t understand Menopause.
What is Menopause?
Well to define in a simple way, Menopause is considered to start after one year following a woman’s last period. It involves many natural changes to a woman’s entire reproductive system and various reproductive and non-reproductive hormones. Menopause happens when women stop having their period and are no longer capable of becoming pregnant. Women can encounter a variety of manifestations and conditions related to change in hormone levels and aging. Menopause means natural decline in the reproductive hormones when women reaches her midlife, like around 45 to 55 years of age.
Common symptoms of menopause
- Irregular periods
- Hot flashes
- Night sweats
- Mood swings
- Anxiety or
- Depressive symptoms
- Increased abdominal fat
- Insomnia and changes in sleep quality
- Thinning of hair and
- Drying of skin/ vaginal dryness
- Frequent urination
- Urinary tract infections
- cardiovascular disease
10 ways to deal with menopause
Menopause is a natural biological process which every woman has to go through in her mid age. Though it is a difficult phase to go through, but you can always take some steps to cope up with the symptoms it brings. Women need to follow certain practices or tips to help herself in confronting this phase in a happier way. Some of the ways to cope up with menopause are:-
1. Breathing exercise
Almost every woman has a profound sense and sensation of being stressed, anxious, and depressed when passing through menopause. In most cases, antidepressants are not the ideal decision. Stress is the main reason behind the additional imbalances in hormones and neurotransmitters that should affect mood as well as mental function, thyroid function, digestive function, and especially blood sugar imbalances. Stress has also been linked to symptoms like hot flashes and low libido. One of the best ways to release stress is deep breathing. Take a deep breath or do breathing exercises and practice this regularly so that it will reduce your stress and in turn, it will help you with the menopausal symptoms.
2. Use herbs
Many herbs and foods have natural hormones and hormone balancing properties that can help you in this transition period. It is possible for them because they have the same molecular features as our hormones. It allows them to support our hormone production, make it slower, or even mimic what our hormones do depending upon the body’s unique needs. Some herbs that can help reduce menopause symptoms include passions flower, ginseng, black cohosh, and ashwagandha.
Most women gain weight steadily during perimenopause and menopause especially around their bellies and abdominal. This is common because fluctuating estrogen levels tend to cause your body to hold on to the fat. And fats actually produce estrogen, which can even create more fat, Therefore this cycle continues. Exercise works wonders for menopausal women. Exercising not only boosts the serotonin levels that improve your mood but your appetite also. It also helps you sleep better which in turn balances hormones naturally. Exercise also helps in maintaining your muscle mass which is important for preventing weight gain. It also strengthens your bones to combat osteoporosis. This is the common condition that comes along with menopause. You can do walking, swimming, biking whatever form of exercise that you enjoy. Moving your body has a major impact on your weight and other menopausal symptoms and your overall health. Gentle exercise can be helpful, especially for your adrenal glands if they’re over when you constantly feel fatigued. Most importantly do something that you enjoy.
The most effective medicine is the food that you eat. You should try to eat a balance of good fats, complex carbs, and protein. Also make sure to have plenty of fruits and vegetables at every meal, including breakfast. It’s best to eat three meals a day or two or more snacks to keep your blood sugar stable. The most important thing to remember is to reduce carbohydrates especially refined carbs and sugars. Limit the empty calories by reducing your intake of packaged or processed foods added sugar, refined carbs, sugary drinks alcohol, and refined oils.
5. Eat lots of fruits and vegetables
By eating plenty of fruits and vegetable diets that are rich in nutrients and are low in calories can help prevent several menopause symptoms. One very important aspect of menopause is metabolism and the burning of fat. If these two are good it can bring a good improvement. Some women experienced weight gain even before menopause symptoms show up. A diet that is rich in fruits and vegetables helps prevent that weight gain before, during, and after these changes are cured.
6. Find a good quality formula
Believe it or not, several natural supplements have become very popular in managing menopause symptoms. Because of this many women take natural products and remedies to relieve their condition. Some of the most famous and more common natural supplements to reduce menopause symptoms are black cohosh and soy. The best way to use them in my opinion is to find a good quality formula that contains all these ingredients and that you can take twice a day to control those symptoms.
7. Eat foods that are rich in vitamin D
In case you didn’t notice already hormone changes during menopause can also cause your bones to weaken and increase the risk for osteoporosis. Women after the age of 40 have to be increasing their consumption of foods that are rich in vitamin D and calcium. The adequate intake of vitamin D rich foods and supplements is also associated with a lower risk of hip fractures or bone weaknesses in the body. So, some of the foods you should be consuming on daily basis should be calcium rich foods which include yogurt and cheese, leafy green vegetables and spinach, plenty of beans and sardines. For vitamin D it won’t cost you penny, sunlight should be your main source of vitamin D because the skin produces a natural vitamin d with sun exposure. In one of our post, we have also mentioned other Vitamin D rich foods. You can also take Vitamin D supplements once as prescribed by doctors.
8. Avoid trigger foods
We’ve already talked about the foods you should be consuming but there are also a group of foods you should be avoiding. Some of the foods that can trigger hot flashes, night sweats and even mood swings include caffeine, alcohol, spicy or even sugary foods. Foods for menopause symptoms can be different from person to person. So, what I suggest is, you should keep a symptom diary if you feel that particular food triggers your menopause symptoms. You have to try to reduce their intake or even avoid them completely. Believe it or not, this can be a great help for your symptoms.
9. Enough water
It’s not uncommon for women during menopause to experience dryness. This is most commonly due the decrease in estrogen levels in the body and women suffer a lot from this. So, if you’re going through menopause I suggest you to drink ten to twelve glasses of water per day. This can help relieve your symptoms a lot. Another very important effect that drinking water can cause is reduce the bloating that occurs with hormonal changes. You can prevent yourself from gaining weight by drinking adequate water during menopause.
10. Quality sleep
Sleep is probably one of the most important things you clearly need when you go in through menopause. There’s a very significant hormone associated in quality sleep, which is frequently called a youth hormone. It’s responsible for putting a break into that maturing cycle, those new changes and irritability and its called melatonin. The Melatonin is a hormone produced in the middle of our brain by the pineal gland which is obviously useful in hundreds of other processes in the body .This hormone is known to be the youth hormone because it’s heavily produced in children and as we get older, its production decreases in the body making us more susceptible to diseases and many health conditions. Supplementing with melatonin is excellent. know how to have a good sleep.
Though I have mentioned these home remedies for menopause, Some of these includes taking supplements. You should never take supplements without consulting a doctor. So, all the ladies , always consult your gynecologist, when you think your are about to reach menopause.
I hope you’ll be able to take the steps to improve your health.