The menopause phase can be a challenging period in a woman’s life. From mild symptoms like mood changes, vaginal dryness, and hot flashes, to complicated risks like osteoporosis and cardiovascular diseases, menopause can change the trajectory of a woman’s life.
However, this doesn’t always have to be the case, as you can prepare for this phase and seamlessly maneuver it without compromising your daily activities. Below, we’ll look at a few effective tips you can consider for a healthy living during the challenging phase of menopause.
Sign Up for a Hormone Replacement Therapy (HRT)
Signing up for HRT in menopause is crucial for a successful maneuver of this challenging phase of your life, especially if you experience severe symptoms. The process involves getting medicinal treatment containing estrogen and, in some instances, progesterone to balance the hormones that your body no longer produces. It also helps manage several symptoms like hot flashes, mood swings, vaginal dryness, and night sweats.
However, HRT carries a few risks, especially when not conducted professionally. Some of the main risks of HRT include blood clots, increased risk of heart attack, breast cancer, and stroke. Ensure you carry out enough due diligence before signing up for any HRT program, and consult a trusted practitioner.
Exercise Regularly
While exercise can help women of all ages, exercising during menopause and beyond can help with the reduction of hot flashes. This is because moderate-intensity exercise can improve your body’s ability to regulate its own temperature, protecting you from temperature fluctuations that trigger hot flashes. It’s important to stick to moderate-intensity exercises as high-intensity ones may worsen your hot flashes.
Regular exercising will also help you enjoy better sleep and reduced stress, which keeps your moods in check during the menopause period. Work with a fitness expert and a doctor to choose the best types of exercise for your health.
Get More Calcium and Vitamin D
During menopause, your body significantly reduces the production of estrogen, which is needed to support your bones and reduce the risk of osteoporosis. You can regain balance of this hormone by acquiring more calcium and vitamin D through food, supplements, or the sun. Both nutrients are crucial for strengthening the bones and optimizing their performance when estrogen supply drops.
While getting vitamin D from the sun can still help boost its quantity in the body, the skin becomes less efficient in producing it as one gets older. You should prioritize having enough vitamin D intake in your food or through supplements, and only use sun exposure as an added source to these two.
Stay Away From Trigger Foods
Some foods or drinks may cause or lead to the worsening of your menopause symptoms. Spicy foods, alcohol, caffeine, and sugary foods always top the list of foods or drinks that cause or worsen menopause symptoms. For instance, sugary foods may increase your blood sugar and body temperature, leading to sweaty nights and hot flashes. Based on your food habits, your doctor or dietician will advise against the specific foods you should avoid to keep your symptoms under control. Listen to them.
Though menopause is a natural phase of life, its symptoms can be challenging to deal with for many women. However, by implementing these tips, you can enjoy a healthy, less-stressful menopause phase and a normal life. Remember to work closely with your doctor and health specialists to minimize treatment side effects.
