Menopause, which is defined as the terminal for the menstrual cycle in women, usually hits in the late 40s or early 50s for women. While it is an important stage, it is also accompanied with complicated changes in women.
It is identified by drying of the vagina and shrinkage in some cases. Usually, it is confirmed when a woman does not experience her period for 12 months in a row. This could lead to physical as well as mental changes.
Certain symptoms include hot flashes, night sweating, mood swings, obesity and many more. Having said that, there are certain treatments to cope up with these symptoms. Some of them are listed in this article.
So, without any further ado, let’s begin. Here are 10 natural ways to cope with menopause that every woman can use.
1. Maintain a Healthy Weight
Weight gain is a common problem during menopause. This can be attributed to hormonal changes, genetics, and aging. A combination of these triggers can lead to accessive fat accumulation. Especially, around the waist. Accessive weight gain is the leading cause of diabetes and other heart-related disorders. Therefore, it is important to achieve and maintain a healthy weight, once you hit your menopause.
2. Regular Workout can Help Cope With Stress
Exercise has been prescribed as an effective method to cope with stress by many psychology experts. During menopause, hormonal changes tend to cause sudden mood swings and this can lead to excessive mental stress. So, regular workouts can be a good way to cope with stress. Moreover, excessive stress levels are found to be associated with an increased risk of depression and anxiety. Practicing regular exercise can help keep these problems at bay. Apart from helping cope with stress, regular exercise can also help improve metabolism and thereby increasing energy levels.
3. Consume Foods Rich in Phytoestrogens
Phytoestrogens are nature’s replacement for estrogen. These are naturally occurring compounds in plants that can mimic the effects of estrogen in the body. They not only help balance the hormones, but evidence suggests that they are also effective in maintaining cholesterol levels and blood pressure in the body. Making them far better than supplements. Including foods rich in phytoestrogens, such as soybeans and soy products, linseeds, flaxseeds, sesame seeds, and alike can help cure hot flashes and night sweats in women entering menopause.
4. Supplying Body With Plenty of Calcium and Vitamins
One of the most common problems that post-menopause women suffer from is osteoporosis. Hormonal changes are associated with the weakening of bones in women. This could lead to frequent fractures. Supplying the body with Calcium and Vitamins, especially Vitamin D, can help avoid osteoporosis. You can opt for vitamin patches for menopause if you don’t have the time or access to vitamin-rich food sources. These patches can be put on topically and supply your body with small amounts of vitamins over a long time. Otherwise, you can add certain dietary foods to your daily intakes such as green leafy veggies, dairy products, eggs, and cod liver oil, which are rich in Calcium and Vitamin D.
5. Staying Hydrated is Very Important
As already mentioned hormonal changes can cause dryness and weight issues. Drinking 8-10 glasses of water every day can help fight weight gain and also assist with weight loss. All along, staying hydrated can also reduce the dryness which can reduce irritation and itchiness as well. Moreover, drinking plenty of water can also make you feel fuller by increasing your metabolism. For example, drinking 500 ml of water half an hour before meals can reduce calorie intake by 13%.
6. Eating Protein Rich Foods Can Help Maintain Muscle Mass
There are several pieces of evidence that conclude that protein is helpful in maintaining lean muscle mass. Since, muscle mass reduces with aging, including high-protein foods into your diet can significantly reduce muscle loss. Moreover, during and post-menopause, protein-rich foods are very helpful in regulating mood and sound sleep. Foods such as meat, fish, eggs, and dairy products are rich in protein. Additionally, these foods are also helpful in speeding up weight loss. This is because protein enhances fullness and also increases the number of calories that you burn.
7. Avoid Refined Sugars and Processed Foods
A study concluded that higher consumption of refined carbs and sugar may increase the risk of depression in women going through menopausal changes. Moreover, it is also associated with weaker bones in women aged between 50-59 years. This suggests that women in their early menopause period should avoid consuming foods rich in processed carbs and refined sugars. It is not only bad for your bone and mental health but can also make you feel tired. Leaving you irritated and agitated in some cases.
8. Caffeine and Alcohol Can Trigger Hot Flashes
Trigger factors vary from woman to woman. Commonly environmental and lifestyle factors such as weather, foods and beverages, and consumption of alcohol, caffeine, and smoking can make the situation worse. For example, a study suggests that alcohol and caffeine can increase the onset of hot flashes and worsen the night sweating. Instead of consuming such trigger foods, you should include healthier alternatives such as fresh fruit juices and soothing beverages to your diet to help your body cool down faster.
9. Fruits and Veggies Can Help Prevent Decline in Bone Mass
A diet rich in fruits and vegetables can help combat more than one symptom of menopause. For example, it can help prevent the decline in bone mass. Green leafy veggies are usually rich in calcium which can help restore bone strength. Furthermore, fruits and vegetables are a healthy source of low calory nutrients, which can help avoid many heart diseases as well. Since cardiac risks increase during the menopausal period, including fresh vegetables and fruits to your diet can help combat the effects of hormonal changes.
10. Cover up for Lost Sleep With Short Naps
Hot flashes and excessive sweating can leave you restless all night. This could lead to reduced night sleep. And it is needless to say that lack of ample sleep can leave you agitated and tired all day. Short naps during the day can help cover up for the lost sleep and restore your energy levels. Thereby, improving your mood and reducing sudden mood swings, as well.
Although menopause cannot be treated, with the help of these easy to follow tips, you can surely treat the symptoms and continue to live a happy and healthy life.