Menopause is a biological process that usually starts from ages 45 to 50 for many women. However, it is crucial to note that the beginning time differs for different women due to the difference in genetic makeup. Some women undergo menopause at an early age, like 40 years and are known as premature menopause. During this period, you will experience symptoms such as mood swings, vaginal dryness, hot flashes, night sweats, tiredness, and irritability.
In some cases, women experiencing menopause are in high risks of experiencing slow metabolic function, heart diseases, cataracts, vulvovaginal atrophy, periodontal diseases, painful intercourse, and reduced mass and strength. You can either use natural ways or doctor prescriptions to manage menopause symptoms. The following are some ways that can help you deal with menopause symptoms.
Eating Healthy Foods
Eating foods rich in vitamin D and calcium have proven effective in reducing menopause symptoms. One of the significant signs of menopause is reduced strength and weak bones. Foods rich in calcium minerals and vitamin D are known to strengthen the bone. Additionally, vitamin D in women is associated with reducing the risks of fractured hips due to weak bones.
Thus, eating foods like spinach, kale, collard greens, calcium-fortified foods, and sardines are rich in calcium and will strengthen your bones. Additionally, eating foods like fish, eggs, and cod liver oil are good sources of vitamin D. Moreover, sunlight is a natural means that you can obtain vitamin D.
Exercising Regularly
Fluctuations of hormones have detrimental effects on women. They contribute to symptoms such as hot flashes, foggy brain, and mood swings. Some of these symptoms are exacerbated by stress. Practising regular exercises helps in reducing common symptoms that are as a result of stress. Stress is caused by the overreaction of the brain in the adrenal system. During menopause, the adrenal system is under pressure due to the hormone fluctuations in the premenopausal stage.
The immediate shift in the low production of oestrogen and progesterone triggers stress. This leads to hot flushes, night sweat, and fatigue. Practising regular exercises such as yoga and ta chi increases metabolism, decreasing stress leading to better sleep.
Home Remedies
If you are experiencing hot flashes, having a cold glass of water and dressing in a layer will help you manage the symptom. Moreover, it would be best if you avoided hot flushes triggers such as hot beverages, hot weather, and alcohol. Simple techniques such as deep breathing, guided imagery, and muscle relaxation are effective in reducing the symptoms.
To manage vaginal discomforts, you can use water-based vaginal lubricants such as K-Y jelly. However, you must choose products that don’t contain glycerine, since it causes burning and irritation. Staying sexually active will help you by increasing blood flow to the vagina.
Medical Prescriptions and Supplements
Menopausal supplements are known to reduce menopause symptoms significantly. It is crucial to know that menopause has no treatment; instead, medical prescriptions that reduce symptoms. Such medication includes low-dose antidepressants for the management of hot flashes and mood disorders. Other treatment approaches are; hormone therapy that keeps oestrogen in shape and thus preventing bone damage and hot flushes.
Additionally, vaginal oestrogen treatment will help you relieve vaginal dryness. Before trying supplements and medication, it is essential that you consult a physician. You might be allergic to some products which might exacerbate the symptoms.
Eating foods that are rich in phytoestrogens
As earlier indicated, menopause is a biological process that comes with age as a result of low production of oestrogen and progesterone, which leads to an imbalance of hormones. Phytoestrogens increase the production of oestrogen in the body. Thus, heavy intake of these foods will help you reduce the symptoms.
For instance, studies indicate that Japanese women rarely experience menopause symptoms due to the massive consumption of phytoestrogen foods in the country. Such foods include soybeans, flaxseeds, tofu, tempeh, linseeds, beans, and sesame seeds. However, it is vital to consult physicians before consuming soy products.
Getting More Sleep
As indicated, fluctuating hormonal changes in the adrenal systems cause mood swings. Changing your lifestyle is beneficial than opting for medicine. Maintaining your bedtime schedule helps in reducing symptoms. Moreover, it would help if you avoid beverages that contain high levels of caffeine. To ensure that you get enough sleep during the night, you must prevent day naps. You can consult the doctor about prescriptions that will help you get enough sleep.
Avoid Triggers
Hot beverages, alcohol, cigarettes, spicy foods, stress, hot weather, and caffeine trigger menopause symptoms. These triggers inhibit the production of oestrogen, thus exacerbating symptoms. Maintaining a healthy weight will significantly help you manage menopause symptoms. Additionally, refined sugars and processed foods are known to trigger the symptoms. It is advisable that you keep a symptoms diary so that you can identify foods and beverages that trigger the symptoms.
