Menopause is a natural occurrence in a woman’s life that occurs between the ages of 45-55, but may extend into later years. When you stop menstruating, you may not notice changes right away, but your body will begin to change and respond to this change in your natural rhythm. You have likely heard older women talking about menopause, and how dreadful this time in your life is. However, there are things you can do to make this experience more tolerable, and not everyone’s experience with menopause is the same. This is a time in your life where you are experiencing aging, but it does not need to be as dreadful as they say. Here are some simple tips you can follow to make menopause survivable. 

Exercise 

There is no new evidence that shows exercise is good for you. It has been said time after time, that exercise can significantly improve physical and mental issues. The same can be said for menopause. When experiencing menopause, women often experience hot flashes, irregular sleep, and mood swings. Exercise can improve mood swings because it increases blood circulation to the brain, which can help how your brain responds to stress. Many studies have shown that exercise can significantly improve anxiety and depression, therefore this should be considered as an effective strategy to treat mood swings during menopause. For hot flashes, studies have also shown that by exercising, your body is better able to regulate heat and has an impact on your core body temperature. Exercise can also improve irregular sleep as you are more physically active throughout the day, therefore you will be ready for a good night sleep come bed time. 

Maintain a Healthy Diet

Eating healthy during menopause (especially) is important to maintain a healthy weight, and prevent bone loss. During menopause, it is important to consume foods that are rich in Calcium and fruits and vegetables to help reduce the loss of bone mass, which leads to frailty in your senior years. Fish is also a good food to eat during menopause because it contains healthy fat which can improve your skin tone (which most women hope for during menopause). Eating more protein can also help with the loss of muscle mass during menopause which can also lead to frailty in your senior years along with the loss of bone mass. Avoid sugary foods as you age as your risk of type II diabetes increases as you age.

Maintain a Healthy Weight 

Maintaining a healthy weight during menopause is also important since women tend to gain weight during these years. This can be attributed to many factors such as changing hormones, changes in lifestyle and your genetics. Likely as you age you will become less active in your lifestyle, which increases the likelihood of weight gain. It is important to maintain a healthy diet if your lifestyle is becoming sedentary to reduce the likelihood your weight gain will be significant. Maintaining a healthy weight is important because as you age, you will lose bone mass, and at heavier weights your body has more difficulty moving around. By maintaining a low weight, this will cause less stress to your joints and muscles and will decrease your risk of falls in your senior years. 

Estrogen supplements 

Another way to help deal with the symptoms of menopause is by using supplements. Many people that are going through menopause have heard of using supplements but oftentimes they are not sure if they are an effective way to help combat symptoms. However, according to the article on PatchMd, “Can Menopause Supplements Treat Menopause Symptoms Effectively?”, estrogen supplements are a good way to help control the symptoms of menopause and especially help control hot flashes and reduce dizziness. Also, hormone therapy is also used in addition to supplements and they are becoming an increasingly popular method to deal with menopause. Hormone therapy can come in multiple forms such as patches, gels, creams, and pills. Hormone replacement therapy is well known for treating hot flashes, preventing bone loss, and vaginal dryness. While hormone replacement therapy is effective, there can also be some associated risks. These can include blood clots, stroke, and liver disease. Your doctor will need to prescribe this medication for you, and they will review whether or not you are a good candidate for this therapy. 

Meditate

Stress leads to many physical and mental issues that we experience. We may not notice it, but it happens. Meditation allows you to relax, and has been shown to significantly improve many mood disorders such as anxiety and depression, and can even improve memory-loss that we experience when we age. It also improves insomnia in the same way by allowing you to relax, and just focus on sleep. The recommended meditation length to achieve maximum benefits is 5-10 minutes every day. 

Talk to Someone

While what you may be experiencing is completely normal when you age, sometimes symptoms are more serious for some people than others. Maybe you have depression or anxiety which has become significantly worse since you went into menopause, or maybe you are experiencing these disorders for the first time. While it may be temporary, it does not hurt to go talk to a professional. They are the experts in helping women through menopause, and they may give you the piece of advice or support that you need to get through it. They can prescribe you an antidepressant, or hormone replacement therapy to get you through those hot flashes that are intolerable.

All women go through menopause, but not everyone’s experience is the same. Talking with other women to gain advice and support is a way to gain more knowledge about how to deal with your own experience, but also remember that what you may be experiencing is different from someone else. Many women experience menopause differently such as more intense hot flashes, mood swings, irritability, insomnia, and is all caused by changes in hormones and your genetics. The internet is filled with ways to deal with menopause and tips and tricks to help you get through it. These simple tips are a great way to start when you are struggling with this time in your life.

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