How to manage symptoms of menopause

Menopause Management

Menopause is the span of time during which the menstrual cycle wanes and gradually stops. It is also known as change of life. It is the period when ovaries stop functioning, therefore menstruation and childbearing cease. Usually occurs between 45 to 50 years of life.

There may be an associated hormonal imbalance which causes symptoms such as night sweats, hot flushes, diminished libido and extreme lethargy. Menopause is a natural part of a woman’s life cycle. You can’t prevent menopause, but you can take measures to live healthy and decrease the severity of your symptoms.

How To Take Care Of Yourself During Menopause

Eat a well-balanced diet

Eating a well-balanced diet and maintaining a healthy weight is key to lowering your risk of heart disease, diabetes, and other chronic health conditions. During this period of your life, your levels of estrogen drop significantly. This may make you vulnerable to weight gain, especially in your midsection which makes you prone to heart and other diseases.

Only eat when you feel hungry and choose healthy foods. Furthermore, eat a wide variety of fresh fruits and vegetables. Choose whole-grain options over refined, and opt for lean sources of protein. Limit saturated fats, added sugars and sodium in your diet.

Ensure adequate rest and sleep

Getting enough good, quality sleep is important for good health in all stages of life. Studies indicate that more than half of all women in menopause do not get enough sleep because of problems with hot flashes, depression, anxiety and insomnia. Go to bed and get up at the same time every day. Also, keep your bedroom cool and use clothing that permit your skin to breathe, such as lightweight cotton.

Regular physical exercise

Getting regular physical activity is important at any age, but it may offer extra perks during menopause. It can help you relieve hot flashes, regulate your mood, and manage your weight. Although 30 minutes at least three times a week is best, even 10 minutes a day can improve a lot of menopause symptoms.

Take nutritional supplements

The vitamin business is a multi-billion dollar industry however you still need vitamins and minerals to stay healthy. It’s another easy way to take care of yourself during menopause. Just make sure you take high-quality supplements. The truth is that even if you have a healthy diet it’s still challenging to get all the vitamins and minerals you need, especially during menopause.

Practice stress management techniques.

Menopause often occurs during life’s transition periods. Hormonal changes make it even more difficult to deal with life’s stress. Also allow yourself time to rest and relax. Spend time with friends, family or those people in your life who help you to feel good about yourself. In addition, pursue a hobby or other activity you enjoy.

About felclinic 593 Articles
Felix Ntifo is a Registered General Nurse who has so much passion to improve health care delivery. He founded FelClinic with the hope of making health information accessible to everyone who may not come in contact with him personally. "At we are very passionate about health and well-being of everyone. Our team is made up of professional doctors, nurses, midwives and lab technicians."

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