4 WAYS TO DEAL WITH MENOPAUSE SYMPTOMS

Start with Selfcare…

8th March, 2020

Menopause comes with multiple symptoms like hot flushes, night sweat, reduced libido, disturbed sleep, vaginal dryness and mood swings. While HRT (Hormone Replacement Therapy) is often recommended to women who experience severe symptoms, certain lifestyle and dietary changes can help you get through this difficult phase.

1) Exercise:

Several studies have noted that regular exercise prevents weight gain and reduces symptoms like anxiety, stress and mood swings that most women experience during menopause. Opt for cardio, stretching, weight training, swimming or play a sport that can ease menopause-related symptoms by balancing hormones. Aim for 60-75 minutes of moderate cardio activity per day.

Cardiovascular exercise like walking, jogging, swimming can help as energy boosters and improve mood.

Weight/ Strength training is equally important as the risk of osteoporosis is high during this phase.

Yoga and meditation can help relieve stress, reduce hot flashes and prevent fatigue.

2) Vitamins:

Due to the drop in estrogen levels, the chances of osteoporosis, irregular heart beat, oral issues like dryness of mouth, imbalance in cholesterol levels, obesity, insomnia and the like are high. Supplements like calcium, vitamin D, evening primrose oil,omega, vitamin E, B12, B6 have helped ease symptoms in many cases. As always, any kind of supplementation should be taken only under the supervision of a medical practitioner or a certified nutritionist.

3) Sleep:

The production of progesterone hormone stops once a woman enters menopause. A hormone that plays several roles in the body, including inducing sleep. Lack of sleep can further aggravate the symptoms of irritability, mood swings, depression and fatigue. Avoid screen light at least an hour before sleeping, have a well-balanced dinner, exercise well and sip on some chamomile tea during bedtime.

4) Foods to add:

Milk/Curd: A menopausal woman needs roughly 1300 to 1400 mg calcium intake per day. This means to optimise calcium availability, at least 600 ml of milk along with 500 mg of calcium supplement should be had daily. The calcium supplement should be combined with vitamin D3 too as many clinical reports have indicated a deficiency in this vitamin.

Providing the body with enough calcium may actually not be enough! To ensure bones absorb the mineral, weight-bearing exercises like walking, cycling, dancing, or even playing a sport are essential. Light weight training is also recommended as it not only helps the bones, but also retains muscle as well.

Soy: In Japan, where soy food is part of their staple diet, women do not experience hot flushes. The isoflavones in soy help in reducing hot flushes, the results however are not as quick as with HRT.

Healthy Fats: Studies have shown that foods rich in omega 3 fatty acid have proven beneficial for reducing hot flashes. Fish like salmon, mackerel and vegetarian sources like flaxseeds, walnuts, hemp seeds etc should be included in your diet.

 Protein: Protein provides satiety and plays a major role in preventing weight gain. One must consume protein for at least 3 major meals daily—breakfast, lunch and dinner.