Menopause occurs in women in their late 40s and 50s and it can take ten or more years to go through. It is part of the aging process when your monthly period stops, and your hormones decrease. Some of these symptoms are hot flashes, difficulty sleeping, mood swings, poor concentration, weight gain, irregular periods, and hormonal changes. Lifestyle changes will lead to a better way to cope with these changes.
Ways to Deal With Hormonal Changes in the Body
Menopause causes hot flashes, vaginal dryness, irregular periods, and hair loss. Hot flashes cause you to sweat and often occur during the day or at night. Some women feel anxious before a hot flash occurs. Doctors prescribe hormone therapy to help with the symptoms or an antidepressant for depression and anxiety. Some women use regular exercise, meditation, and a change in diet, which helps them cope better with the symptoms. Avoid spicy foods, stress, alcohol, too much caffeine, and medications that trigger hot flashes.
Vaginal dryness is another symptom of menopause and can be treated with over-the-counter, vaginal lubricants, or a prescription for estrogen creams, rings, or pills from your doctor. Menopause officially begins when you do not have a period for 12 months, signaling the end of perimenopause. For irregular periods, your doctor might prescribe birth control bills, doses of progesterone, or over-the-counter pain relievers. You can treat dry hair naturally by using a good moisturizer when you wash your hair and letting it dry naturally.
Moods and Memory and Concentration
You will find menopause brings changes in your mood, depression, and anxiety that can be unsettling. A good way to deal with this is to have a regular exercise routine that you enjoy doing and will stick to. It can be walking, cleaning the house, biking, going to the spa or gym, or working in the yard. Learn to practice deep breathing and meditation to calm your emotions and improve your concentration.
Be sure to get enough sleep and try to establish a regular schedule or routine. Eating a healthy diet with calcium-rich foods: yogurt, low-fat cheese, canned salmon, beans, and lentils will keep your bones strong and help calm your nerves. Adding more vegetables to your diet can help manage weight and give you the vitamins and nutrients you need. Grass-fed meats and poultry free of hormones and antibiotics can help you maintain muscle mass.
Practicing yoga or tai chi can be an effective way to improve flexibility and range of motion and help to relieve stress during menopause. Developing a hobby that you enjoy such as gardening, making crafts, sewing, or cooking will help you with concentration and depression. A garden can be outdoors or you could grow plants indoors. Pruning plants in the fall or winter when dormant makes it easier for them to grow the following year. This applies to both outdoor and indoor plants. Be sure to tend to your houseplants and outdoor garden with lots of care, as this can improve mental health
Dealing With Insomnia
Keep your bedroom temperature cool. Use cotton or linen sheets. Wear comfortable lightweight pajamas. Some women take a hot shower or bath before bedtime. This relaxes them and relieves stress. Some find drinking Chamomile tea or herbal tea and taking supplements like St. John’s Wort, melatonin, and valerian help with promoting sleep. Check with your doctor before using supplements as part of a lifestyle change.
Your doctor may recommend over-the-counter medication, or prescriptions for hormones, antidepressants, or pain medication. Daily exercise has been shown to give women a better night’s sleep. In fact, taking a nap for less than 30 minutes can boost alertness and help with being groggy. It can help with insomnia when the nap is not too long. A regular bedtime routine is more effective than a nap.
If you’re dealing with menopause and the symptoms and issues that arise, you may be feeling confused or stressed. Luckily, there are ways you can improve your well-being. Your daily routine can make your lifestyle more enjoyable, and finding ways to cope with physical and emotional issues will make your life easier to manage.
