With symptoms like hot flashes, weight gain, troubles sleeping and moodiness, most women dread menopause. Although it can be more than a little inconvenient, menopause is a natural process, and if you know how to manage it, you’ll be able to navigate the murky waters of your womanhood and sail happily through.
Not from your menopause, but outside or at the gym. Actually, you can do any kind of exercise, as long as you get in a moderate workout for two and a half hours each week, according to the Office on Women’s Health. Exercise is one of the best things you can do to manage menopause. It will combat weight gain, improve your mood, help your heart, improve sleep, and keep your bones strong if you do some weight-bearing exercises.
If you have menopause, that might sound a bit paradoxical. Who can sleep soundly when they have trouble falling asleep in the first place or wake up in the middle of the night covered in sweat? Although menopause can seriously interrupt your sleep cycle, the best thing you can do is practice healthy sleeping habits. The Sleep Foundation recommends following a schedule and creating a bedtime ritual, like taking a bath before bed, meditating, stretching lightly, or anything else that calms down your body and mind. Also, you might want to turn off the TV and put down your smartphone. They, along with exercising, heavy meals, and drinking before bedtime, interfere with sleep.
Find Haven in Home Remedies
There are a lot of natural supplements for menopause, and some of them just might save the day. The North American Menopause Society has done the research for you, so you know which remedies to try. Black cohosh has been used to treat hot flashes before, and some studies even back it up. If that doesn’t work, Traditional Chinese Medicine swears by a root called dong quai. You can get it in small tablets or powders. For mood swings and sleep problems, try using ginseng.
Eat like the Greeks
As it turns out, what you eat can make or break your experience with menopause. While some women find certain foods (sometimes spicy foods, caffeine, and alcohol) can trigger their hot flashes, eating on menopause isn’t just about avoidance. According to the Huffington Post following the Mediterranean diet can do wonders for menopause. Studies have shown it can reduce hot flashes and night sweats by 20 percent. As a bonus, this diet relies heavily on fruits and vegetables, which boost overall health, and if they have boron, may even help increase your estrogen levels. To combat vaginal dryness and hot flashes, you can tweak your diet a bit and incorporate soy products like tofu, whose isoflavones help combat the symptoms of menopause.
Lose 10 Pounds
If you’re overweight, losing ten pounds might be enough to help manage your menopause symptoms. According to Massachusetts General Hospital, women who have more body fat tend to have more difficulty in menopause. However, when women in a study of over 17,000 people switched to a low fat diet rich in vegetables, fruits, and whole grains, they lost five or more pounds in a year. If they lost ten pounds or more, they reduced their menopause symptoms even more.
When it feels like your body is the one in control, it’s easy to feel a bit hopeless, and even depressed or anxious. When things seem to be getting out of hand, it’s important to know how to manage your stress in a healthy way. Practice deep breathing exercises to calm down, draw your focus inward, and clear away those butterflies. Other healthy ways to manage stress might be practicing guided meditation, yoga, or even speaking with a psychologist.
Get Creative in Bed
Unfortunately, menopause is a bit of a passion killer. Vaginal dryness is a common symptom, and one that can lead to painful sex. This might add a lot of strain to your relationship, and create more stress around your menopause. Don’t let menopause get the best of your sex life. Instead, think of it as an opportunity to change your routine and spice up your sex life. Experiment with different lubricants and moisturizers to find one you and your partner like. Lubricants are used just before sex, while moisturizers should be used regularly, not just during sex, and are absorbed by the skin to have longer lasting effects.
No one said aging would be easy, but it doesn’t have to be as hard as some people make it out to be, either. Although menopause might seem scary at first by following these tips you’ll cut out the hassle, regain control over your body, and pass through menopause with ease.