Menopause is a time of change and transition, but it is also one of the most important times in a woman’s life. It can be a confusing time, especially if you are experiencing symptoms that are making your life difficult. If you are experiencing symptoms such as fatigue, joint pain, or hot flashes, you can easily become overwhelmed and not know where to begin with finding an answer. The good news is that there are things that you can do on your own to improve these symptoms without having to see a GP or a gynecologist. Talk to a menopause Upper East Side specialist to learn more about the steps you can take to improve your symptoms.
What Is Menopause?
Menopause is a biological and natural process experienced by women who have stopped menstruating and producing hormones. It occurs among women between the ages of 45 to 55. Despite being a natural process, it can cause varying symptoms affecting your quality of life. Below are Five ways to manage these symptoms without needing more personalized treatments.
1. Maintain a healthy weight
The best way to reduce symptoms of menopause is to maintain a healthy, normal body weight. If you are overweight or underweight, losing just 5% of your body weight can improve symptoms by about 10%.
An unhealthy weight during menopause can accelerate symptoms and lead to other health issues such as diabetes, arthritis, and heart disease. Therefore, ensure you practice a healthy lifestyle to ensure you have a normal and healthy weight
2. Exercise Frequently
Exercise can help you manage menopause symptoms, including hot flashes and night sweats, while also helping you lose weight, sleep better at night, and feel more confident. It Is important to exercise if you have any of these symptoms because low estrogen levels in the body often cause them. Building up your strength through regular workouts, such as walking, can help reduce or eliminate several menopausal symptoms affecting your daily life.
3. Eat well-balanced meals
During menopause or perimenopause, ensure you eat a healthy diet variety of foods and drink plenty of water, at least 8 cups per day. Eating whole grains like brown rice and oatmeal can help balance hormones and reduce inflammation caused by certain menopause symptoms.
It is best to avoid processed foods high in salt, sugar, or fat because they can contribute to weight gain. Also, avoid caffeine, alcohol, and tobacco products since they may overly affect your hormone levels.
4. Avoid triggers that might worsen hot flashes
Hot flashes are among the most common symptoms experienced by menopausal women. They often lead to inflammation and poor sleep quality. However, there are ways you can avoid triggering these symptoms from occurring, especially during the night. Avoiding caffeine, spicy food, smoking, and alcohol can reduce inflammation and prevent cardiovascular diseases, which are common symptoms of menopause.
5. Reduce stress
Stress can cause hot flashes, fatigue, and irritability. It can also lead to other health problems, such as high blood pressure, heart disease, and depression. It can also affect your sex drive because it causes your body to release certain chemicals that make you tense or anxious. Stress can also affect how you socialize with others and causes a lack of interest in completing simple tasks. Therefore, ensure to reduce your stress levels during menopause.
Menopause is a natural process that can sometimes be difficult to diagnose, but if you are experiencing any unusual symptoms keeping you up late at night, contact TārāMD. Through Suzanne Fenske, MD, FACOG, from TārāMD, you can receive integrative care that reduces symptoms and makes the transition smoother. Call the office today or schedule an appointment to learn more about what to expect during menopause.