As a woman, you suffer from menstruation all your life. How would you feel if your period ended forever and never started again, even though you suffered from menstrual cramps, mood swings, body aches, nausea and headaches all those years?
Yes, we are talking about menstruation. A natural part of a woman’s life as her reproductive years come to an end. It may come as a relief, but somewhere in between are negative emotions, such as fear and anxiety.
Menopause is a natural life cycle for women, but menopause is nothing to fear. Your body undergoes changes that affect your health and well-being.
However, there are many things you can do to care for yourself during menopause. Below we offer our top ten self-care tips for menopause to ease symptoms and help you transition into this turbulent stage of life.
Before we talk about that, it’s important that we understand why self-care is crucial during this time.
Why is self-care important during menopause?
Maintaining health during menopause is vital due to hormonal changes and associated health risks.
The drop in estrogen levels can lead to symptoms such as hot flashes and mood swings. Prioritizing bone health through exercise and a calcium-rich diet is also critical to combating the increased risk of osteoporosis.
Most importantly, as postmenopausal women face increased cardiovascular risks, leading a heart-healthy lifestyle, including regular exercise and a balanced diet, is essential.
Mental health is also affected, and practices such as meditation can support emotional balance. Pelvic health can be maintained through exercise and a healthy weight.
Menopause can also affect sleep quality. Practicing good sleep hygiene practices is helpful. Overall, prioritizing a healthy lifestyle during menopause helps prevent chronic conditions, manage symptoms, and ensure a smoother transition to this stage of life.
Self-care tips during menopause
During this transition period, self-care is extremely important. This is a time for women to focus on their health and happiness.
Certain lifestyle factors listed below can affect how you feel during menopause.
Reconsider your diet
Current evidence suggests that simple dietary changes can make a big difference. Consuming certain foods can help reduce moderate to severe hot flashes. It is recommended that you follow a diet low in salt and saturated fat. Be sure to include probiotics and prebiotics in your diet, along with the necessary nutritional components for menopause – calcium, vitamin D, unsaturated fats, fiber and antioxidants. Focus on smaller portion sizes. Fasting, also known as time-restricted eating, has also been shown to be beneficial. Avoid fad diets that are not healthy and not sustainable.
Practice regularly
Light to moderate intensity exercise is one of the best ways to maintain physical health. It is especially useful for increasing bone strength during menopause. Aim for at least 2-3 hours of moderate aerobic activity per week. Weight-bearing exercises such as walking and running are particularly effective.
Relaxation techniques
In addition to exercise, relaxation and stress-reducing techniques such as deep breathing exercises, yoga, massage and stretching can help manage symptoms associated with menopause.
Reduce your alcohol intake
Menopausal women should limit their alcohol intake to no more than one drink per day. They are particularly vulnerable to anxiety and depression, which heavy drinking can worsen. Also, several studies suggest that alcohol consumption in pre- and postmenopausal women can cause hot flashes due to dilation of blood vessels.
Quit smoking
Research shows that smoking can worsen menopausal symptoms, such as hot flashes and heart palpitations. Results of the studies indicate that women who quit smoking were less likely to experience hot flashes than women who continued to smoke.
Take care of your skin
Menopause can damage your skin in ways you might not have expected. A lack of estrogen during and after menopause can cause noticeable changes in your skin, often making it drier, less plump, or less elastic. Hot flashes can cause redness and changing hormone levels can cause acne. Use skin care products that contain essential antioxidants and other anti-aging ingredients.
Go for regular health screening
It is vital to have preventive health screenings such as colonoscopy, mammography and triglyceride screening. during menopause. Your body is going through changes and these screenings test for some of the most common problems that arise during this time.
Get help
One of the most important things you can do to care for yourself during menopause is to contact your doctor to discuss the health risks associated with estrogen loss.
Stay hydrated
Staying hydrated during menopause is very important. Water contains various nutrients, minerals and electrolytes that our brains and bodies need. During menopause, dryness is often a problem due to a drop in estrogen levels. Drinking 8 to 12 glasses of water per day can help with these symptoms. Drinking water can also reduce hot flashes and bloating that can occur with hormonal changes.
Closing thoughts
Menopause is not a disease or disorder. It’s a natural part of biological aging that happens to 100 percent of women at some point in their lives. Medical research clearly shows that menopause does not mark the beginning of the end of quality of life.
There is no doubt that most women find the symptoms associated with estrogen deficiency difficult to overcome. But following the right diet and exercising regularly can help alleviate and prevent these complaints. Experiment with the tips above to start a whole new, fulfilling chapter in your life.
