Menopause Symptoms and Health Tips: Menopause affects every woman differently. You may miss one or more periods completely or have late periods. The amount of menstrual blood can also change. Menopause is characterized by absence of menstruation for one year. For many women, menopause is accompanied by many symptoms, such as irregular periods, hot flashes, sweating, trouble sleeping, mood swings, irritability, hip and back pain, and more.Also Read – What is menopause? Early signs, symptoms, causes and treatment; You need to know
Menopause symptoms and health tips
Four tips for staying healthy during menopause
1. Maintain a balanced diet
Good nutrition is a game changer for managing menopause symptoms from hot flashes to bloating.
Foods to include in your diet include:
- Fruits and Vegetables: It is full of vitamins, minerals and antioxidants that your body needs. You can’t go wrong with seasonal vegetables and fresh fruits.
- Fibrous foods: High-fiber foods like leafy greens, kidney beans, and whole grains can also support good health. Dairy products and foods rich in omega-3 fatty acids are good sources of nutrition.
Foods to avoid in your diet include:
- Fatty meats and processed foods: Fast or fried foods, processed snacks and meats are high in sodium, which can make you feel bloated. These foods can also affect cholesterol levels or increase your risk of heart disease. Also, spicy foods can trigger symptoms like hot flashes.
- Alcohol: Moderation is key. Regular alcohol consumption can worsen menopausal symptoms, sleep problems and mental health problems.
- Caffeine: A caffeine kick makes you more likely to have hot flashes. Alternative hot drinks are suggested.
2. Be proactive
Regular exercise can strengthen your bones, improve your mood, and combat symptoms like weight gain as your body changes. You can try the following activities:
- Cardio: Aerobic activities or cardio include endurance activities that encourage you to use your larger muscles. You can start with 10-minute brisk walking, jogging, swimming, running, cycling or even dancing every day and increase the intensity as you go.
- Strength Training: Lifting dumbbells or using a weight machine can help strengthen your muscles and bones, while also reducing body fat.
- Yoga: Yoga—from restorative and supportive to power yoga—is also a good source of targeted symptom relief, helping the body relax. Paired with meditation or breathing exercises, this can also prompt relaxation and mindfulness.
3. Mental health
Emotional and mental health can be affected by hormonal changes during perimenopause or menopause. Women going through this phase may experience symptoms including insomnia, anxiety, restlessness, fatigue, stress or depression. Most symptoms can be controlled by making changes to a person’s lifestyle. These symptoms can be alleviated through exercise, a healthy diet, drinking plenty of water, and relaxation techniques for restful sleep. Find what works for you and create realistic, attainable goals.
4. Consult a doctor
Co-morbid disorders such as osteoporosis and heart disease, which are more likely to occur in menopausal women, can be prevented by maintaining good health. Additionally, there are a variety of treatment options for menopausal symptoms, such as menopausal hormone therapy, which can help stabilize your body’s estrogen levels and control symptoms. If you experience symptoms that worry you, it is always advisable to see a doctor.
(With inputs from IANS)
