They say that life begins at 40, but this cannot be said to the women out there who think that it’s the beginning of agony and pain. When transitioning to menopause, some women can experience various symptoms, most of which occur as a result of changes in hormone levels. These changes affect their menstrual cycle and cause a wide range of issues, including insomnia and hot flashes. Other women will experience symptoms such as pain during sex, irregular periods, and other urinary problems. While medication and other forms of treatments can help alleviate the pain, it’s important to consult with your doctor if these symptoms persist.
At the beginning of menopause, most women undergo both physical and mental changes. Nonetheless, it’s a phase in life that should be welcomed with open arms as it marks the beginning of yet another important phase in life. A phase where you’ll no longer have to worry about your periods. You’ll enjoy sex without having to worry about unplanned pregnancies. To break it down, you have every reason to look forward to your menopause. But let’s talk about the unpleasant menopause symptoms that affect nearly two-thirds of women worldwide.
Below are seven effective ways to reduce the symptoms of menopause.
1. Eat Right
Now, the secret to keeping your hormones in check lies in eating the right foods and ensuring that you’re getting all the right vitamins. One thing to note is that hormonal changes during menopause may cause your bones to weaken. Menopause happens at the peak of your life – a stage where you need to keep your stability and strength in check. You, therefore, need to pack up on vitamin D and Calcium-rich diets. This can help protect you from fractures that may occur due to weakened bones.
Foods rich in calcium include dairy products, green leafy veggies, beans, tofu, and some seafood such as sardines. If you are unable to get your vital vitamins from foods, you can always try supplementing with natural vitamin supplements. In an article titled “Can Menopause Supplements Treat Menopause Symptoms Effectively?” at https://www.patchmd.com/menopause-supplements-symptoms.html, nutritional experts suggest trying an easy to apply menopause patch that includes all the vital vitamins such as vitamin B12, Phosphorus, magnesium, and selenium to mention but a few. These essential nutrients will help support your body and fight common menopause issues like osteoporosis, cardiovascular disease, breast soreness, hot flashes, weight gain, urinary tract issues, and stomach problems, just to name a few. With these easy to use patches, you’ll no longer need to worry about taking multiple pills every day. Additionally, they’re more bioavailable since they bypass the gut… talk about convenience at its best!
At menopause, many women will have a hard time sleeping throughout the night. This is because at this stage, progesterone levels decrease and this can make it hard to stay asleep. Sweating at night is also a common problem, which is brought about by hot flashes as a result of low estrogen levels. Regular physical activity may help curb your sleepless nights. But then again, you want to ensure that your menopause exercise is done earlier during the day and not close to bedtime.
3. Become Socially Active
During menopause, most women can become forgetful, with some encountering problems focusing. This can be attributed to poor sleep quality. As indicated above, exercising can help improve your sleep patterns, which can help improve your cognitive function in return. Additionally, it’s important to be mentally active. This means engaging in challenging activities that help to jog your brain, playing brain games, as well as trivia questions.
One of the most important and significant aspects of rejuvenating your mental faculties involves staying socially active. Focus on joining a group that is more oriented towards the things that you enjoy doing. Social interaction has also been found effective in preventing dementia and Alzheimer’s during menopause.
4. Seek Help
One thing to note is that some menopause symptoms can be hard to bear, especially if they make you uncomfortable or feel unworthy. During menopause, some women may develop urinary and bladder problems. Low estrogen levels can weaken the urethra. This can especially make it hard for some women to hold urine. This is serious, especially if you’re in a new relationship or are looking to be in one. Not to worry though, there’s a treatment for that. It can involve the following:
- Limiting your fluid intake, such as caffeine
- Taking medication and special medical devices as well as surgery, depending on the severity of the condition
- Including workouts in your schedule and knowing the right workout routines to help with urinary incontinence; Kegel exercises have been found effective in tightening the pelvic muscles.
5. Treatment and Therapy
Sexuality at menopause can differ from one person to the other. Some women become sexually active while others feel less aroused. In addition to this, to some women, sex can be painful at menopause because, during this time, the vaginal tissues become thinner and drier. These are problems that can affect your relationship as well as your overall self-confidence. It could potentially lead to issues like depression and anxiety, conditions that if not managed, can escalate into serious mental problems. Below are some tips to help treat sexual issues at menopause:
- Invest in over-the-counter prescription treatments that help improve vaginal lubrication
- Regular sexual stimulation to improve vagina elasticity
- Changing your overall perceptions about intercource
- Checking in with your doctor
6. Maintaining a Healthy Weight
During menopause, most women gain excessive body fat, especially around the waistline. With gained weight comes the risk of developing other conditions such as diabetes and heart disease. In addition to this, your body weight can exacerbate menopause symptoms. So you want to ensure that you have your weight in check by eating healthy foods and exercising regularly.
7. Stay Beautiful and Confident
Last but not least, menopause may also come with effects that may make you feel less beautiful and adorable. Your hair may start turning gray, for instance, and wrinkles may start forming on your face and other parts of your body. The good thing is that there are dozens of safe products out there you can use to combat these symptoms. If you choose to dye your hair, go for coloring products that are free of harsh chemicals. You may also want to minimize your exposure to the sun, start using sunscreen often, and perhaps work with a dermatologist to find a treatment plan that can help you keep or regain your youthful look.
Now, the term “symptom” is associated with diseases, which menopause is not. It’s not an illness but a natural part of life that needs to be dealt with utmost care. The effects of menopause will differ from one woman to the other, meaning that your experiences are not always going to be the same as those of others. While some women can have mild symptoms, others will experience adverse effects. Whatever the case, it’s important to ensure that you have the right strategy to combat menopause symptoms and improve your quality of life. Thankfully, the above are a few ways to go about it.