Menopause is part of the natural ageing process, as a woman’s oestrogen and progesterone levels decrease. It can be a frustrating, tiring, and even confusing time in any woman’s life. Around the time of menopause, women begin to face higher risks of developing certain health conditions. Some of this risk is related to hormonal changes, but other health threats simply become more common because menopausal women are getting older.
Symptoms vary for each woman, but may include depression, sleep problems, hot flashes, moodiness, irritability and weight gain. Most women do not need treatment of menopausal symptoms. Some women find that their symptoms go away by themselves, and some women just don’t find the symptoms very uncomfortable. But if you are bothered by symptoms, there are many ways to deal with them, including medications and lifestyle changes.
Follow these simple guidelines to deal with menopausal problems:
Maintain a healthy diet
Maintaining a healthy diet is a great first step to get protected during menopause. Instead of three square meals a day, eat three small meals and three healthy snacks. Eat a variety of foods to get all the nutrients you need. Since women’s diets are often low in iron and calcium, make sure to get enough calcium, iron and fibre from your food. Avoid spicy foods, alcohol, and caffeine; also meet the daily water requirement to prevent hot flashes.
Get regular physical exercise
As we all know exercise is a great way to build better health, at the same time it is one of the best stress management techniques. A regular workout not only helps you to avoid menopausal weight gain but also relieves you from stress and relaxes your body. Although 30 minutes at least three times a week is best, even 10 minutes a day can improve a lot of menopause symptoms.
Practice good sleeping habits
Getting enough good, quality sleep is important for good health in all stages of life. Researches indicate more than half of all women in menopause do not get enough sleep because of problems with hot flashes, depression, anxiety and insomnia. Stick to your normal sleep schedule during menopause or establish one if you haven’t already. Going to bed and getting up at the same time every day is the best way to get good healthy sleep. Do not stay up late and sleep in on the weekends, which can throw your schedule off. A hot bath before going to bed is recommended which is beneficial for several factors.