What is Menopause?
Menopause occurs when a woman ceases to have a menstrual period for 12 consecutive months. When a woman is transitioning to menopause, they are in a period called perimenopause, which can start years before menopause begins. The average age span for women entering menopause is between 40 and 58. Most women experience menopause by the age of 51.
Importance of Health and Menopause.
Maintaining a healthy lifestyle will be beneficial as a woman approaches menopause. When menopause occurs, estrogen production is reduced. Lower levels of estrogen can increase the risk of health complications. Regular exercise and eating a healthy diet can lower the risk of health issues associated with menopause. Women with pre-existing conditions such as obesity, diabetes, and high blood pressure may experience more health issues related to menopause.
Symptoms of Menopause.
Several symptoms can mark the beginning of menopause. Symptoms of menopause include hot flashes, vaginal dryness, chills, irregular periods, changes in mood, thinning hair, problems sleeping, weight gain, reduced metabolism, and loss of breast fullness. All women will not experience these symptoms. The onset of menopause is different for every woman. Preventative and routine health screens are essential to women’s health and should continue after menopause occurs.
Managing Menopause Symptoms
The onset of menopause can be overwhelming. The changes to your body can cause you to experience a wide range of emotions. Menopause, unfortunately, is inevitable. Unless there is a medical complication to start menopause, all women will experience it. Fortunately, there are things you can do to manage your menopause symptoms. One way to manage symptoms is through the use of supplements. You can buy menopause supplements online or at your local health food store. In addition to taking supplements, there are natural ways to manage menopause symptoms. The following are seven ways to manage the symptoms of menopause.
1. Consume foods that have high levels of calcium and vitamin D.
Osteoporosis is a condition where your bones become weak and brittle. As you go through menopause, the reduced hormone levels can increase your risk of getting osteoporosis. One way to reduce this risk is to eat foods that are high in calcium and vitamin d. Some foods that are rich in calcium include dairy products such as milk, yogurt, and cheese.
Leafy, green vegetables such as spinach, collard greens, and kale are rich in calcium as well. Vitamin D is also helpful in increasing bone health. Vitamin D is absorbed through the body when it is exposed to sunlight. As you age, however, your skin makes less vitamin d, so it will be essential to eat foods rich in vitamin d such as fish, cod liver oil, and eggs.
2. Daily Exercise.
The benefits of daily exercise do not just help menopause symptoms; it’s beneficial to your overall health. Benefits of exercise include increased energy, decreased stress levels, better sleep, and healthier joints and bones. Adopting a regular exercise regimen will protect against diseases such as high blood pressure, heart disease, and diabetes.
3. Increase the intake of fruits and vegetables.
Including lots of fruits and vegetables in your diet can manage multiple symptoms of menopause. Increasing fruit and vegetable intake will also decrease the chances of getting osteoporosis and reduce the risk of getting heart disease.
4. Avoid foods that trigger menopause symptoms.
Certain foods can cause hot flashes, mood swings, and night sweats. While this may not affect all women, it is essential to note that foods that are spicy, high In sugar, contain caffeine or alcohol can trigger menopause symptoms. Keeping a food journal is an excellent way to identify which foods will cause you to experience menopause symptoms.
5. Drink more water.
This is probably one of the easiest things you can do to manage menopause symptoms. Menopause can cause dryness in women. The dryness is a result of decreased estrogen levels as a result of menopause. Increasing water intake can reduce bloating that occurs with hormonal change.
6.Decrease sugar intake and consumption of processed foods.
Consuming high amounts of sugar can cause your blood sugar levels to fluctuate. Fluctuating blood sugar levels can cause you to feel irritable and tired. Eating a large number of processed foods can also affect your bone health.
7. Avoid skipping meals.
As stated earlier, a healthy diet is essential in managing menopause symptoms. Skipping meals can trigger those symptoms. Skipping meals can also hinder weight loss efforts, and maintaining a healthy weight will also help alleviate complications with menopause.
Menopause is a natural part of a woman’s life. Its perception will go a long way in how you deal with those symptoms. Menopause should not be viewed as an illness. The symptoms of menopause can be challenging to manage, but doing things such as eating right and exercising will go a long way to make menopause more manageable.