On the surface, menopause may seem like a liberating end to monthly periods. However, the onset of menopause brings a drop in estrogen levels that result in several pesky symptoms of menopause. Most women in menopause report emotional changes and symptoms like irritability, mood swings, insomnia, brain fog, among other bevies of symptoms. These menopause symptoms could cause anyone to be miserable and reduce their quality of life. But you do not have to let them. Here are some ways to slow down the symptoms of menopause.
Maintain a Healthy Weight
Most women gain weight when going through menopause. That could be due to a cocktail of factors ranging from hormone fluctuation, age, loss of muscle from reduced physical activity to insulin resistance that makes it harder to lose weight. Most of the excess fat is usually packed around the waist. That increases the risk of diabetes and heart disease. Maintaining a healthy weight is essential as it helps to deal with menopause symptoms while keeping illnesses at bay. Some of the best practices for getting to a healthy weight are, doing regular exercise and checking your diet. A low carb diet, Mediterranean diet, or a vegetarian diet are great for keeping off the extra pounds.
Know Your Triggers
For some people, hot flashes are initiated by certain specific factors. Some of the most common triggers are alcohol, caffeine, and spicy foods. Identifying the triggers for your hot flashes will help you avoid the undesirable symptoms that they bring. For other women, working out when it is hot worsens hot flashes. Avoiding triggers may reduce both the frequency and severity of hot flashes. You could also incorporate plant estrogens like isoflavones to manage hot flashes because they stimulate estrogen in the body.
Some simple lifestyle changes can significantly reduce menopause symptoms. Changes like quitting smoking and reducing alcohol intake can help to slow down the effects of menopause. Switching from a sedentary lifestyle to a more active way of life also helps. Taking supplements and using menopause wellness products is another way to practice self-care. Taking care of yourself when going through the transition is a huge mood booster. We all know that self-care is a necessity, whether in your teens or your sunset years.
One of the most common symptoms of menopause is insomnia. Regular aerobic exercises, yoga, and meditation can help you sleep better. Some women have reduced hot flashes and improved mood when they exercise. Yoga is an excellent option for exercise because it incorporates the benefits of both exercise and meditation.
Eat Plenty of Fruits and Vegetables
Fruits and vegetables have fewer calories and keep you full longer. They are great for maintaining a healthy weight and even weight loss. Also, they are packed with vitamins and minerals that your body needs.
While menopause is a normal part of aging, that does not make the annoying symptoms associated with it any more bearable. Knowing some ways to counter the symptoms helps to make the transition a little smoother.