Simple Ways to Reduce Menopause Symptoms

Many people desire to age gracefully, but this often comes with undesirable biological processes such as menopause. Menopause marks the end of your menstrual period and can happen in your 40s or 50s. It is diagnosed after at least 12 months without your menstrual periods. While San Antonio menopause is a natural process, it often comes with bothersome symptoms such as night sweats, hot flashes, mood changes, tiredness, and irritability.

The good news is that there are many effective treatments to eliminate or improve menopause symptoms, from medications to simple life adjustments that include:

Maintain a healthy weight

Weight gain is common during menopause due to hormone changes, lifestyle, aging, and genetics. Most people gain excess body fat in their midsection area; this elevates the risk of developing diseases such as diabetes and heart disease. Also, body weight may contribute to menopausal symptoms, including hot flashes and night sweats. Losing extra weight and staying within your moderate weight will help you eliminate such symptoms. In addition, weight loss enables you to keep in shape, which is essential for your confidence.

Intake more calcium and vitamin D

Many women develop weak bones or osteoporosis during menopause due to hormonal changes. For this reason, it is best to get enough calcium and vitamin D; these nutrients are linked to good bone health. Vitamin D reduces the risk of hip fractures from weak bones during post-menopause.

The main source of vitamin D is the sun since your skin produces it when exposed to sunlight. But as you get older, your skin gets less efficient at making it, compromising your bone health. If you cover up your skin or are mostly indoors, consider taking a supplement or increasing food sources of vitamin D. These include eggs, oily fish, cod liver oil, and foods fortified with vitamin D.

Dietary sources of calcium include dairy products like cheese, milk, and yogurt. Calcium is also plentiful in beans, sardines, tofu, and green, leafy vegetables such as spinach, kale, and collard greens.

Consume plenty of fruits and vegetables

Besides being essential for overall well-being, fruits and vegetables can help prevent various menopause symptoms. For example, fruits and vegetables are low in calories; they can help you feel full, which is great for weight loss and maintenance. Eating fruits and vegetables is good for your bone health. They also prevent health problems such as heart disease; the risk of heart disease increases after menopause due to weight gain, reduced estrogen levels, and age.

Exercise regularly

Regular exercises such as Pilates may help you reduce stress and enjoy better sleep. Other benefits of exercising include healthier joints and bones and improved energy and metabolism.

Even simple activities like walking will help improve your physical and mental health and overall life quality. Regular exercise reduces your risk of diseases and conditions like heart disease, cancer, high blood pressure, stroke, type 2 diabetes, obesity, and osteoporosis.

Drinking enough water is also an excellent way to reduce menopause symptoms; a decrease in estrogen levels causes dryness during menopause.

If you are approaching menopause, consult your healthcare provider at Aurora OB/GYN to know the lifestyle changes that will help you during that period.