Menopause is a point where a woman’s ovaries no longer release eggs and reproductive hormones. Every woman has to go through this phase, and this phase usually occurs anywhere between the late 40s or early 50s.
A woman goes through a wide range of both physiological and psychological changes. These changes can seriously influence physical, mental health, and even routine life. Therefore, it is essential for women to learn effective ways to pass through this phase.
Common Symptoms Of Menopause
Some of the common symptoms of menopause that cause discomfort for women are as follows:
- Hot flashes
- Heavy night sweats
- Mood swings
- Irritability
- Weight changes
- Low metabolism
As a result of these symptoms, a woman has to experience sudden changes both physiologically and psychologically. If not managed properly, these symptoms can take a more stressful form. It may affect your routine life in numerous ways.
Natural Ways To Reduce Symptoms
Adopting some natural ways can play an effective role in managing menopause symptoms. A woman should take care of her health more than ever before as the symptoms associated with menopause also increase the risk factor of other health problems such as osteoporosis. So let us go through some effective natural ways to reduce symptoms of menopause.
1. Avoid Alcohol
Alcohol consumption is quite common among both men and women in America. Alcohol can deteriorate health in many ways. For example, excessive alcohol consumption can make menopause symptoms even worse. Therefore, it is better to either moderately consume it or avoid it totally. Older women can also seek help from rehab and detox centers to eliminate abusive alcohol use as its excessive consumption puts health at stake.
Women can find rehab facilities all around the US. For instance, those residing in Georgia can find different treatment facilities available in Georgia. You can even find a detox center in Georgia that assists you in cleansing your whole body.
2. Take Adequate Amount Of Calcium
Make sure that you take a healthy diet that sufficiently provides all required nutrients to the body. A diet rich in calcium sources is more than necessary. This is because, at menopause, the risk of osteoporosis increases a great deal. It is very common for women to experience weaker bones at this period of time.
With an adequate intake of calcium, you can keep your bones secure and strong. In addition to calcium, you also need to ensure intake of a diet rich in Vitamin D. Vitamin D optimizes the ability of the body to absorb calcium. Some healthy sources of calcium are dairy products such as cheese, milk, and yogurt. Along with dairy products, you may also acquire calcium from vegetables and fruits.
3. Maintain A Healthy Weight
Women commonly experience weight gain around menopause. This is due to hormonal changes going on in the body. Also, aging causes your metabolism to become slower than before. All these factors aid weight gain. You might even have to work harder to lose weight.
Managing a healthy body weight also helps to reduce symptoms of menopause. Usually, women face sleep difficulties during menopause, but with a regular and consistent exercise routine, women can definitely overcome this issue and secure sound sleep. Unfortunately, with weight gain, the risk factor of cardiovascular problems also increases to a greater extent.
4. Eat More Of Fruits And Vegetables
Vegetables and fruits have many nutrients to offer with a relatively low-calorie count. In addition, these are good sources of fiber that keep you fuller and help to avoid overeating. Thus it is a great way to manage weight and provide the body with a variety of essential nutrients.
Moreover, studies suggest that vegetables and fruits also help in the prevention of bone loss, especially in older women. Relying more on a diet rich in vegetables and fruits also decreases the risk of some major health problems such as cardiovascular diseases.
5. Exercise Regularly
Exercise brings many vital health benefits to older women, especially during the phase of menopause. It plays a significant role in reducing symptoms of menopause. In addition, by engaging your body in healthy physical activities, you ensure healthier bones and joints.
In addition to physiological benefits, exercise also helps to reduce symptoms such as irritability and mood swings. Exercise helps to keep you calm, relaxed and allows you to enjoy a good mood. Exercise is also very crucial when it comes to weight management.
6. Phytoestrogens Rich Food
Phytoestrogen naturally occurs in many foods, and in the body, it mimics the estrogen hormone. This allows reducing the symptoms of menopause. Many women use supplements in order to reduce symptoms of menopause.
However, taking food rich in phytoestrogens does a far better job than supplements. Phytoestrogens help to ease away symptoms such as night sweats, hot flashes, and irritability. Some good sources of phytoestrogens are soybeans, tofu, flax seeds, and sesame seeds.
7. Drink Plenty Of Water
Drinking more water is the simplest remedy that does a wonderful job in reducing symptoms of menopause. Women are likely to experience dryness as an outcome of a drop in estrogen level. Drinking water allows you to stay hydrated and avoid dryness. Make sure to drink 10-12 glasses of water in routine. In addition, drinking water lifts your metabolism, which makes weight loss easier.
8. Avoid Skipping Meals
Avoid skipping your meals as it won’t help with weight loss. Rather it can make menopause symptoms even worse. You can look to add healthier options when it comes to meals but make sure not to skip it. Add more protein to your diet as it helps to prevent muscle mass due to the age factor.
Also, make sure to avoid unhealthy options such as processed food, sweetened food, and so on. These can increase your risk for major health problems and may also result in weight gain.
Take Away
Taking some positive steps in your routine can play a meaningful role in order to reduce symptoms of menopause. These are little adjustments in your daily habits but can really help you out in reducing menopause symptoms.