Menopause is not a dreaded illness or disease. It is a natural occurrence that will happen in all women in their late 40's or early 50's. It typically lasts for several years, and during this time frame, almost all women experience some sort of uncomfortable symptoms like hot flashes, night sweats, mood swings, irritability, and tiredness.
To make it worse, menopausal women have a higher risk of acquiring osteoporosis, heart disease, diabetes, and obesity. There is no cure for menopause as it will just cease when the woman’s body is ready. Fret not for there are many ways to alleviate the symptoms of menopause.
There are many remedies found naturally that can help with the treatment of menopause. By doing these, you can help overcome the symptoms that give you pain or make you feel uncomfortable.
Add Calcium and Vitamin D Rich Food into Your Diet
Both elements are linked to good bone health, which shall address bone loss and osteoporosis. Take calcium-rich food like milk, yogurt, and cheese. Green leafy vegetables, beans, tofu, and the like are also rich in calcium. Vitamin D can be taken in from the morning sun. Both Vitamin D and calcium can also be taken in pill form as your supplement.
Continue to Maintain a Healthy Weight
Weight gain is common as women age because their metabolism slows down and there is a radical shift in their hormones. Women who weigh more experience more hot flashes and night sweats. On top of that, heart disease and diabetes become even more of a threat. Lose weight and maintain an active and healthy lifestyle to help you transition into the twilight of your years.
Up Your Intake of Fruits and Vegetables
If your plate is rich in fruits and vegetables then you minimize those menopause symptoms. These items are low in calories and high in fiber, so they will make you feel full faster. This is great for weight loss or maintenance. It prevents hot flashes, diabetes, and heart disease. Less bodyweight to carry around also means you are kinder to your bones.
Keep Trigger Foods at Bay
Caffeine and alcohol are known to trigger hot flashes, mood swings, and excessive night sweating. Steer clear of these triggers, especially when it is near bedtime. Other triggers are food that’s too sugary or too spicy. Reduce your consumption of these triggers to help you deal with menopause.
Be Sure to Exercise Regularly
There are many studies that indicate the importance of regular exercise. Aside from maintaining weight and releasing toxins through sweat, exercise is known for the following: improving energy, boosting mood, revving up your metabolism, promoting healthier joints and bones, decreasing stress, and improving sleep. All these have a direct relation to the aforementioned menopausal symptoms.
If you have a healthy body and a sound mind, you can tackle all these difficulties that come your way without falling apart and with your head held up high. Regular exercise is noted to protect against these grave diseases: heart disease, stroke, high blood pressure, cancer, osteoporosis, and diabetes. Regular exercise help ease menopausal symptoms like poor sleep, anxiety, low mood, and fatigue. It can also protect against weight gain and illnesses.
Eat More Foods That Are High in Phytoestrogens
Phytoestrogens occur naturally in plants. They have the capacity to copy the effects of the estrogen hormone in the body. Eating a lot of these plant products may help balance the hormones. The high intake of vegetables and fruits in Asian countries is the reason why many menopausal symptoms are rare as compared to the west.
Foods rich in phytoestrogens include soybeans found in soy sauce, tofu, tempeh, sesame seeds, miso, and the like. Some studies indicate that a diet rich in soy reduces cholesterol levels, blood pressure, hot flashes, and night sweats among women entering menopause
Stay Hydrated with Water
Menopausal women are prone to dryness and they sweat too much due to their hot flashes. Making sure that you drink 8-12 glasses of water a day will help with these symptoms. On top of that, drinking water will ease the feeling of bloating, as it helps cleanse the body with the waste eliminated through urination. Drinking water before a meal also helps reduce calorie consumption, helping with weight loss because it makes you feel full.
Reduce Refined Sugar and Processed Foods
As mentioned above, sugar is a known trigger because it can result in sharp spikes and dips in your insulin or blood sugar levels. These highs and lows make you feel cranky, tired, and irritable. Mood swings are already a threat during the menopausal stage, and by adding sugar to the mix, it is akin to fanning the flames. Additionally, diets that are high in processed foods have the capacity to affect bone health. Studies indicate that women who consume a high amount of snack foods have weak bone quality.
Eat Protein-Rich Food
Include protein in your diet as it can prevent the loss of muscle which occurs with aging. Consuming protein throughout the day at each meal has the capacity of slowing down muscle loss. A diet with adequate protein can help with weight loss because protein-rich food enhances the feeling of fullness. Examples of protein-rich food items are eggs, meat, fish, nuts, and dairy. Protein can also regulate mood and sleep, which are both issues during menopause.
Continue Eating Regular Meals
As tempting as it may be to skip meals because you think it is better for your diet, do not. Eating regular meals is very important during the menopausal stage. Irregular eating patterns may make some symptoms worse and may even hinder weight loss efforts.
If your menopausal symptoms are too much to bear, make a visit to your primary care physician and discuss the many medical treatment interventions that can be prescribed to help alleviate your pain. Remember, do not take anything listed below without your doctor’s supervision.
Start Hormone Therapy
The lowest dose of the estrogen pill may be given to you by your doctor to help relieve hot flashes. This particular hormone also helps with the prevention of bone loss. If you haven’t had a hysterectomy, progestin will be given in addition to estrogen to help you deal with the symptoms. Only your doctor will be able to assess if this therapy is right for you with your given family history.
Use Vaginal Estrogen
A vaginal suppository, cream, or ring containing estrogen may be prescribed to you, and it will be administered directly inside the vagina. This reduces vaginal dryness as the estrogen is absorbed through the vaginal walls. It will address the issue of dryness, the pain of intercourse, and the rise of urinary issues.
Begin Low-dose Antidepressants
Some women are not allowed to take estrogen due to their family history. For them, it would be beneficial to take a low dosage of antidepressants as it decreases hot flashes. This also helps with mood swings and irritability.
Consider Gabapentin and Clonidine
These two are drugs for treating other illnesses. Gabapentin is for the treatment of seizures, while clonidine is for the treatment of high blood pressure. Both drugs can be given to menopausal women to help reduce hot flashes and night sweats.
Take Medications for Osteoporosis
Bone loss is a serious issue for women who are advancing in age. Your doctor may give you medications to prevent or treat osteoporosis. This reduces your bone loss and your risk of fractures.
Again, menopause is not a sickness but a natural part of the cycle of life. Menopause may be uncomfortable but it will not last forever. Eating the right diet, exercising regularly, and taking the right supplements will help alleviate the symptoms. Remember, aging is not something you should be afraid of. It is even a gift that is denied to many who have gone before you. Instead, embrace aging with grace because it is a sign that you have reached the wisdom of experience and have lived a wonderful life.