Menopause is inevitable; it affects every single woman, beginning in her late 40s or early 50s and lasting for a few years since then. During this time, menopausal symptoms start to appear such as hot flashes, mood swings, night sweats, irritability and tiredness. Also during this time, women easily fall prey to diseases such as diabetes, osteoporosis, obesity and heart disease due to the hormonal changes that occur. If you are facing such symptoms, here are some things you can do.
- Get plenty of calcium and vitamin D
Due to hormonal changes, your bones will become weaker and this will cause hip fractures, joint pains etc. Calcium is vital to ensure the strength of bones and hence add more of it to your diet. Increase the amount of dairy intake such as yoghurt, milk and cheese. Calcium is also high in green leafy vegetables such as kale, spinach and beans. Sprouts, sardines, salmon and tofu also are rich in calcium. Vitamin D is usually produced by your skin when in contact with sunlight but as menopause takes over, this process slows down. Hence, have foods such as eggs, fish and cod liver oil. Part from adding these to your diet, steer clear from junk food as the artificial hormones in them can cause negative effects on your health.
- Maintain a healthy weight
Weight gain is a very common symptom in women as they approach the age of 45 years. Hormones, age, childbirth, lifestyle ad genetics are some of the main reasons you gain weight, especially around the waist area. Studies have shown that women who were able to lose 10% of their body weight during menopause lowered the chance of hot flashes. Hence, make an effort to work out and keep your weight at a healthy rate. Jog every morning, do some extra exercises for 30 minutes, join the gym or yoga class, follow the MyMT health fitness routines etc. Also, incorporate physical activity into your daily routine. Take the stairs instead of the elevator, walk to the grocery store if possible, take a walk in the park in the evenings or during lunch at office are some activities you can do easily.
- Drink ample water
During menopause, you will experience dryness, especially in your vaginal area. This is caused by the decreasing estrogen levels. You need to drink 8 to 12 glasses a day to ensure the appropriate hydration level is maintained in your system. Water can also reduce bloating and uneasiness you feel in the stomach that is also caused by hormonal changes.