Menopause usually appears around the age of late 40’s to early 50’s for most women, it can last up to several years. Many women experience symptoms of menopause which can include hot flashes, night sweats, mood swings, irritability and fatigue. On top of that, women are at a higher risk of several diseases once menopause hits including osteoporosis, obesity, heart disease and diabetes.
There are many ways you can reduce your menopausal symptoms including:
1: Eating rich foods that contain calcium and vitamin D
Calcium and Vitamin D are great beneficiaries to help get enough nutrients in your diet, they also are linked to good bone health which can fight against the risk of osteoporosis.
2: Maintain or achieve a healthy weight
Weight gain during menopause is common, fighting this by staying active and eating healthy will help to fight against menopause symptoms.
3: Eating lots of fruit and vegetables
Eating lots of fruits and vegetables helps to keep your diet rich and prevent a number of menopause symptoms.
4: Avoid any triggering foods
Certain triggering foods can bring on hot flashes, night sweats and mood swings. While you are going through menopause, try to avoid caffeine, alcohol and foods that are sugary or spicy and try alternatives instead.
5: Start exercising regularly
Regular exercise helps to improve your energy and metabolism, healthier and stronger joints and bones, decreases stress and offers you a better night’s sleep.
6: Eating more foods that are high in phytoestrogens
Phytoestrogens are a natural source found in plant compounds that can mimic the effect of estrogen in your body, by eating more foods that are high in phytoestrogens it can help balance your hormones during menopause.
7: Drinking enough water each day
Decreasing estrogen levels can target women by making them experience more dryness. Drink the allotted 8-12 glasses of water a day to help fight these symptoms.
8: Reducing your intake of refined sugar and processed foods
Eating foods that are high in refined carbs and sugars can cause sharp rises and dips in blood sugar, which can make you feel tired and irritable. Instead try to reduce your intake of refined sugar and processed foods and reap the benefits.
9: Stop skipping meals
Eating regularly is important, especially when going through menopause. Skipping meals can actually worsen your symptoms of menopause.
10: Eating protein-rich foods
Eating protein-rich foods regularly throughout the day can help to prevent the loss of lean muscle mass that occurs with age. Eat foods like meat, fish, eggs, legumes, nuts and dairy which are rich in protein.
11: Start taking your vitamins and supplements
Talk to your doctor about any vitamins and nutrients you may be lacking that can help fight against your menopause symptoms.
Menopause arrives as a marking of the end of your menstrual cycle. It is usually diagnosed after a female has gone 12 months without a menstrual period.
Menopause is a natural process, however the physical symptoms can be debilitating and include hot flashes, while the emotional symptoms can disrupt your sleep, lower your energy levels or even affect your emotional health.
There are many effective treatments available, talk to your doctor at Elite Health Center today about which menopause treatment is right for you.
Menopause treatment is focused on relieving your signs and symptoms and preventing or managing chronic conditions that may occur with aging. Some treatments that may be offered to you can include:
- Hormone Therapy
- Vaginal Estrogen
- Low-Dose Antidepressants
- Medications to prevent or treat Osteoporosis
Talk to your doctor today at Elite Health Center to find a treatment option that will work best for you and your symptoms.
We serve patients from Lakeland FL, Medulla FL, Highland City FL, Eaton Park FL, Youmans FL, and Winston FL.