As per recent stats by Forbes, almost 73% of women do not treat their menopause symptoms and never sought information about menopause before they experience it. This topic has remained taboo for many women though all women experience menopause at some point in their lives.

Menopause is a natural biological process in women that marks the end of their menstrual cycle. Usually, it happens when women are in their 40’s or 50’s, menopause shows physical symptoms like hot flashes, mood changes, thinning hair, weight gain, sleep problems, vaginal dryness, and night sweats.

Here’s how you can manage menopause more effectively if you’re going through the same…

How to manage menopause more effectively?

Eat a healthy diet

Add more foods that are high in Calcium and Vitamin D to boost and maintain your bone health because the loss of bone density often occurs in menopause. Also, it is important to ensure that you intake Vitamin B6 every day to keep your immune system strong and eat soy products to replace lost estrogen.

Some foods to include in your diet are:

• Chickpeas
• Soybeans
• Flaxseeds
• Lentils
• Fruits and vegetables
• Beans

Avoid foods that trigger menopause symptoms

Caffeine, alcohol, spicy foods, and sugar trigger menopausal symptoms like hot flashes, poor sleep, irritability, etc. Also, limiting the consumption of processed foods and refined carbohydrates like potato chips, cookies, candy, and pretzels can help manage menopausal symptoms.

Not sure which foods trigger your symptoms? Keep a food and symptom diary to write down how you feel before and after eating certain foods and note down the triggers.

Starting to exercise regularly can increase your metabolism and energy levels and help keep your bones and joints strong during menopause. Even a simple activity like walking can help you sleep better, decrease stress and improve the overall quality of your life.

Maintain a sleep cycle

Poor quality sleep is common when women undergo menopause but establishing a consistent sleep routine can help. The fluctuations in the hormones do throw off the body, but since our bodies thrive with routine, getting in bed and waking up at the same time can regulate your circadian rhythm that governs your sleep.

Drinking enough water

Staying hydrated can solve a lot of problems especially if you’re dealing with fatigue, anxiety, brain fog, or chronic headaches, you just need a glass of water! The effects of dehydration can throw your body off balance so aim to drink 7-8 glasses of water, but more if you are active and work out.

Consider hormone therapy & prescription-based medicines

During menopause, your body reduces the production of estrogen and progesterone that are produced by the ovaries. Hormone therapy can be used to boost your hormone levels when your body no longer produces these hormones. 

Also, prescription medications like birth control pills and antidepressants can manage the symptoms of menopause like hot flashes and mood swings, and can relieve vaginal dryness. Speak with your healthcare provider or a gynecologist to see if non-hormonal medications can manage your symptoms.

Joining support groups

Talking to other people undergoing menopause can be a great relief as it can help you get answers to your questions regarding menopause and can be a medium to vent out emotions running through your head.

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