Menopause is a natural growth phase that begins in the late 40s or early 50s and lasts a few years in women. Although this may vary from one woman to another, menopause comes with unpleasant symptoms that can disrupt normal life. Common symptoms of menopause include, among others, hot flashes, mood swings, sore breasts, bloating, weight gain, and sleep problems. Worse still, it increases the risk of conditions such as osteoporosis, obesity, and heart diseases, according to the US Department of Health and Human Services (HHS). Considering that most of these changes are hormonal, treatment is usually unnecessary provided you can manage them. With that in mind, here are three tips to help you manage most, if not all symptoms of menopause.
Maintain a Healthy Weight
Research by the National Institute of Health (NIH) shows that women who lose at least 10 pounds in menopause do not experience hot flashes and night sweats. This shows just how too much weight can worsen your symptoms. Additionally, excess weight puts you at risk of hypertension, type 2 diabetes, coronary heart disease, and osteoarthritis, among other conditions. Therefore, you should strive to maintain a healthy weight by engaging in physical activities, drinking a lot of water, and eating healthy.
Eat a Diet Rich in Phytoestrogens
The major cause of menopause symptoms is the reduced estrogen levels in the body. This means that eating a diet that increases your estrogen levels can help a great deal in alleviating these symptoms. Phytoestrogens are plant compounds that produce the same effect as estrogen in the body. Sources of these compounds include, among others, soybeans, flaxseeds, and sesame seeds. As you incorporate these foods into your diet, you should also consider taking estrogen supplements if your doctor recommends them.
Eat Fruits and Vegetables
According to the National Center for Biotechnology Information (NCBI), menopause can cause an increase in cortisol levels, which greatly affects your immunity. In other words, you should strive to strengthen your immunity during menopause by managing stress. Additionally, add immune-boosting foods, such as fruit and vegetables, to your diet. Other foods that boost the immunity include, among others, dark chocolate, oily fish, and yogurt.
Conclusion
To manage all symptoms of menopause, follow these three handy tips. In case they don’t work for you, hormonal therapy may be the next best option to alleviate the symptoms. Otherwise, maintaining a healthy lifestyle should help you go through menopause without experiencing such symptoms.