A woman naturally experiences menopause as a phase of her life, usually occurring between the ages of 45 and 55 as the body transitions away from reproductive years. Menopause can bring overwhelming physical and emotional challenges.
Common symptoms of menopause include hot flashes, mood swings, sleep disturbances, and changes in metabolism. However, with the right approach and mindset, you can navigate this stage of life with greater ease. At Refine Medical in Oklahoma City, Oklahoma, Heather Kennedy, PAC, can help you manage your menopause symptoms.
Here are five tips to help you manage menopause and feel your best during this transition.
Exercise plays a critical role in managing symptoms caused by menopause. Regular physical activity can help elevate mood, reduce hot flashes, improve sleep, and strengthen bones. Whether walking, swimming, yoga, or strength training, finding an exercise routine you enjoy will improve your physical health and help alleviate stress.
Exercise helps regulate your hormones and reduces the possibility of other health issues like heart disease, which becomes more of a concern as you age. It also boosts endorphins, the “feel-good” chemicals in your brain, which can help combat the mood swings and anxiety that often accompany menopause.
Try to do at least 30 minutes of moderate activity most days of the week. But remember, any movement is better than none.
Your diet can affect how you feel during menopause. A healthy diet of nutrient-dense foods like lean proteins, fruits, healthy fat, and grains can help manage weight and ease common symptoms like hot flashes.
During menopause, a drop in estrogen levels can weaken your bones and increase the risk of osteoporosis. Adding vitamin D and calcium to your diet helps maintain bone health and supports bone density to reduce the likelihood of fractures during this stage of life.
Also, consider adding foods high in phytoestrogens, such as soy, flax seeds, and legumes. Plant-based compounds like these can mimic estrogen in the body and may help reduce symptoms such as hot flashes.
Women going through menopause often have trouble sleeping. Night sweats, insomnia, or anxiety usually disrupt sleep and make it challenging to rest through the night. However, a good night’s sleep is needed for overall health and well-being, and not getting enough rest can worsen symptoms, including irritability and fatigue.
Creating an enjoyable, relaxing nighttime routine can help. Try to avoid alcohol, caffeine, and heavy meals before you go to bed, as these can disrupt your sleep cycle. Also, try keeping your bedroom cool, dark, and quiet to create a relaxing environment.
If night sweats or hot flashes keep you awake, try wearing moisture-wicking pajamas and cooling pillows.
Emotional changes or anxiety can intensify menopause symptoms, so keeping your stress under control is critical during this time. Self-care practices can help you feel more at ease. Daily relaxing with simple activities like meditation or mindfulness can help you manage stress.
Sharing your feelings with others in the same stage of life validates your experience, reduces feelings of isolation, and offers helpful coping strategies. It’s important to be kind to yourself and give yourself the grace to feel what you’re feeling without judgment.
Navigating menopause doesn’t have to be done alone. We offer guidance and support to help you manage your symptoms. Our team can recommend treatments like medications or hormone replacement therapy (HRT) to alleviate severe symptoms such as hot flashes or mood swings.
We can also discuss lifestyle changes, like diet and exercise, that may improve your quality of life during this transition. If you have more questions about menopause, call our office or schedule an appointment online today.