Managing Menopause - Lifestyle Tips to Get You Through
Most women will begin menopause in their late 40s or early 50s. The process will usually last for several years, during which time the majority of women will experience symptoms such as hot flashes, mood swings, night sweats, and fatigue. Every woman’s journey through menopause will be personal and unique, but there are some common factors and areas of significant overlap, so today we’re going to look at some of the best ways to manage menopause.
Calcium & Vitamin D
One of the biggest side effects of menopause is a loss of bone density, which occurs due to a decrease in the hormone oestrogen. This is why women than men are more prone to conditions like osteoporosis in later life. To combat this, and avoid problems like osteoporosis or broken bones, it is crucial to increase your intake of Vitamin D and Calcium. Calcium helps keep your bones strong, while Vitamin D helps your body absorb it more efficiently, which is important as we get older, so using both together will yield the best results. To learn more about this, see this blog on calcium-rich foods.
Monitor Your Weight
Weight gain is another common symptom of menopause, due to a combination of hormonal and lifestyle changes. Weight gain around the waist is particularly common, but can pose serious health risks. The increase in weight associated with menopause has been linked to an increased likelihood of developing heart disease, type 2 diabetes, various forms of cancer, and more. On the other hand, a study of over 17,000 women found that those who lost around 10% of their overall weight were less likely to experience symptoms of menopause.
With your body’s ability to operate efficiently decreasing during menopause, you need to work more to achieve the same results. If you don’t exercise at all, your overall health will simply go downhill. One study found that menopausal women who exercised twice a week for 1.5 hours, doing mostly cardio and stretches, showed a significant improvement in their health after a year, while those who did no exercise show significant deterioration. So regardless of whether you’re the kind of person who exercises regularly, or has never seen the inside of a gym, now is the time to pick up that pace.
While some women will experience excessive sweating during menopause, others will feel overly dry and dehydrated. Either way, you need to increase the amount of water you are drinking each day. Drinking about 10 glasses of water a day is recommended during menopause to help combat these symptoms. An added benefit is that drinking more water will aid in weight loss due to the fact that it makes you feel full, and may also give a slight boost to your metabolism.
Every woman experiences menopause in a different way, so it is impossible to give advice that will apply to everyone. But what we have looked at here are some of the most common problems, at least one of which most women will encounter. The best advice we can give you during this time is to monitor your health and your body closely, to take note of any changes, and to speak with a professional if you notice anything unusual. It is inevitable that your body will change, but if you pay attention, you can help ensure that it changes for the better.