Menopause is a natural life stage in which a woman’s menstrual cycle ceases, along with other physical and emotional changes. This can be a challenging phase for some women, as perimenopausal symptoms can be uncomfortable and distressing. The most common physical menopause symptoms include hot flashes, dry skin, headaches, and vaginal dryness, while emotional symptoms can often include mood swings, sleep disturbances, anxiety, and fatigue. Here are some tips to help women prepare for menopause:
1. Eat a balanced diet
A balanced diet can help combat perimenopausal symptoms such as hot flashes and insomnia. For example, studies show that B vitamins, which are abundant in foods such as spinach, turnip greens, beans, and peas, can help combat hot flashes. Others claim that eating foods high in magnesium, including whole grains, soybeans, and dairy products, can also help to diminish menopause symptoms.
2.Take a calcium supplement
Calcium is a mineral that can help promote bone strength and healthy muscle contraction. When a woman enters perimenopause, her body loses calcium from the bones, which may lead to osteoporosis. A calcium supplement, therefore, may help decrease the risk of developing osteoporosis during or after menopause. Calcium supplements can also help prevent muscle cramps and tension headaches during menopause. It is important to note, however, that vitamins C, D, and B6 are also necessary for calcium metabolism—consider taking a multivitamin alongside your calcium supplement for best results.
3. Exercise
Low-intensity exercise can help to relieve menopause symptoms. For example, swimming, yoga, and walking are low-impact activities that place little stress on joints and bones while also improving cardiovascular health, burning calories, and increasing your energy levels. Additionally, any exercise that stimulates blood flow will help reduce hot flashes and insomnia.
4. Stress management techniques
It is essential to be aware of common emotional changes that occur during menopause, as these can affect your mental well-being. For example, anxiety, disturbed sleep, fatigue, and irritability can intensify if your body is not accustomed to certain medications, especially hormone replacement therapy (HRT). Relaxation techniques, such as yoga, deep breathing, biofeedback therapy, or massage, may help you clear your mind from unnecessary thoughts and may be able to decrease the frequency of hot flashes.
5. Limit caffeine and alcohol intake
Alcohol and caffeine can dehydrate your body, which can intensify hot flashes, insomnia, and fatigue. As such, menopause may signal a time to scale back on alcohol and caffiene. Drinking plenty of water will also help reduce the intensity of hot flashes, clear the body of excess caffeine and toxins, and prevent dehydration.
6. Get enough sleep
Sleeping regularly helps to improve energy levels and alleviate symptoms of menopause. Unfortunately, getting enough sleep at night can be difficult for women going through perimenopause due to the associated hot flashes, anxiety, and insomnia. If you are not getting enough sleep, it is essential to talk with your doctor about the possible reasons for your fatigue. In some cases, a slight change in your sleep schedule or banning blue-light electronic devices from the bedroom may help.
The most effective way for a woman to prepare for perimenopause and menopause to learn as much as they can about this natural life transition. The more you know, the better prepared you will be to manage your symptoms.
7. Consuming more protein
Highlighting the importance of a balanced diet, if you prioritize consuming more protein before menopause, you will keep a smooth-running metabolism and decrease your risk of menopausal weight gain. What’s more, menopause can cause decreased muscle mass and bone strength due to the loss of estrogen; however, by consuming enough protein, you will help your body to maintain your physical health.
