Menopause is inevitable for all women and comes with its own set of challenges. However, everything has a silver lining. For example, no more periods!
Menopause begins during the late 40s or early 50s for most women and lasts for a few years until transitioning into the complete end of period cycles. During this transitional phase, at least two-thirds of women have to combat the heavy symptoms of menopause.
Some of the most common symptoms include night sweats, hot flashes, irritability, mood swings, and tiredness. In addition to these issues, some menopausal women are also at high risk of many diseases, such as obesity, osteoporosis, diabetes, and heart disease.
If you’re struggling with menopausal symptoms and need some natural ways to deal with them, here are some tips to help you:
Consume Foods Rich In Vitamin D and Calcium
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Alt-Text: Food items rich in calcium and vitamin D
While people assume hormonal changes aren’t extreme, in reality, they can have massive effects on a women’s body, including weakening of bones that can lead to osteoporosis in extreme cases. To prevent joint pains and other symptoms of osteoporosis, including calcium and vitamin in your daily diet is essential.
Consuming an adequate amount of vitamin D can also reduce the risk of hip fractures. Try getting ample access to sunlight as that’s the main source of vitamin D for our bodies. Apart from supplements, women can increase their consumption of dairy products to meet the daily calcium quota.
Maintaining a Healthy Weight
Weight gain is one of the most common symptoms of menopause. Most people don’t understand this, but “healthy weight” isn’t the industry standard optimal weight. It depends on your Body Mass Index (BMI).
Keep in mind that one woman’s weight loss journey can differ from another woman’s due to changing hormones, lifestyle, genetics, and aging. Your mother might have shed the excess weight in snaps, but you could face some complications.
The best way to keep track of your weight loss journey during menopause is to keep an eye on excess body fat and get rid of it. For menopausal women, it’s mostly around the waist and hips.
Increase The Consumption of Fruits and Vegetables
Did you know that increasing the consumption of fruits and vegetables in your daily routine can help prevent many menopausal symptoms? This is because fruits and veggies are high in fiber and low in calories, making you feel full faster and aiding you in losing and maintaining weight.
Moreover, it always allows you to keep health problems like heart diseases at bay. You consume less fatty food that can affect your heart and switch to healthier alternatives beneficial for your body.
Stay Away From Trigger Foods
Since menopause causes many hormonal changes, foods that used to be your favorite could cause hot flashes, mood swings, or even night sweats. And consuming some of these foods at night could lead to further complications, including heartburn and palpitations.
Common food triggers include alcohol, caffeine, and food items high in spice or sugar. If you’re feeling forgetful, keep a diary on hand to track what you’re consuming. This will help you determine possible triggers.
Exercise is mandatory for everyone, regardless of gender, age, or size. It helps you keep your body moving, builds muscles, eliminates excess body fat, and keeps many diseases away.
However, after menopause, you might need regular exercise in your routine more than ever as the hormonal changes can cause digestion issues and slow down your metabolism. Moreover, regular exercise will keep your joints and bones healthy and create a destressing effect, adding to a better night of sleep.
Consume Foods Higher in Phytoestrogens
Phytoestrogens are natural substances found in plants. They have a chemical structure similar to our body’s estrogen that helps keep female hormones under control. One of the major issues women face during and after menopause is hormone imbalance.
Some common sources of phytoestrogens are soybeans and other soy products, tempeh, tofu, flaxseeds, beans, and sesame seeds. However, the content of phytoestrogens varies depending on how processed the item you’re consuming is. That’s why it’s best to check and include the adequate amount of each food item accordingly.
Drink Plenty Water
Last but not least, don’t skip on water. Most women experience high levels of dryness when going through menopause. One of the biggest reasons for this is lower estrogen levels in the body.
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Even though you will be consuming supplements and other sources of estrogen-increasing food items, pairing it with water can help combat dryness better. Try focusing on consuming at least eight glasses of water daily.
Increasing water intake can help lose and maintain weight because it helps boost metabolism and makes you feel full. Plus, water also combats with bloating issues most women experience due to hormonal changes.
Menopause is not a disease or an illness but merely a natural part of every woman’s life. Some experience it sooner, while others might experience it a few years later, but everyone will experience it at some point.
Since it doesn’t offer much time to prepare and your body is suddenly bombarded with so many changes, the transition can be over overwhelming. But what we can assure you is that it will come to an end, and soon you’ll be enjoying the new phase of your life with Hustle Mama Magazine by your side.
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