Menopause occurs when a woman stops menstruating for a period of 12 months. However, before menopause, women experience a number of changes in their bodies. This is known as perimenopause.
Perimenopause is the interval between a woman’s last menstruation and menopause when she experiences hormonal changes, hot flashes, and other symptoms. During this stage, they are irritable and experience mood swings. Women in their late 40s and early 50s fear this condition as it impacts them physically and mentally till it lasts.
However, an informed approach along with some guidance can help women navigate the transition seamlessly. Let’s dive into some tips to manage menopause symptoms better.
Educate yourself: Keeping yourself informed about menopause and its symptoms helps you deal with the changes mindfully. Observe and focus on the various changes that your body undergoes as you inch closer towards the menopausal phase which will help you keep anxiety at bay. One can find information on knowing their body during menopause online, through dedicated books, and at support groups that offer insights into menopause.
Stay active: Exercising regularly helps manage weight, and the risk of osteoporosis, and uplifts the mood too. A mindful combination of cardiovascular exercises, strength training, and flexibility exercises are suggested to alleviate the symptoms of menopause. Walking, swimming, yoga, dancing, etc., there are many forms to maintain an active lifestyle.
Maintain a healthy diet: Consuming nutrient-rich foods is suggested during menopause to calm down the symptoms. Engage in having fresh fruits, vegetables, whole grains, lean proteins, and healthy fats. Foods rich in calcium and vitamin D are necessary to support bone health too. Steer away from processed foods, refined sugars, and caffeine, which can trigger symptoms like hot flashes and mood swings. Stay hydrated by drinking enough water throughout the day. Certain new-age multi-vitamin oral strips in the market will help you keep your daily nutrient levels in check in an experiential way.
Manage stress: Menopause induces stress given the physical and emotional changes that it brings. If not managed properly, it can become worse and take a toll on one’s overall well-being. Pick up stress-relieving activities like deep breathing exercises, meditation, yoga, etc., which will help you relax and unwind. Spending time amidst nature and connecting with loved ones or following a hobby can be therapeutic too.
Seek support: While menopause can feel daunting to be going through alone, seek support whenever you feel like it to help you manage the symptoms better. Communicate with your dear ones including family, friends, colleagues, etc., about how you feel and seek their guidance. Seek help from virtual and in-person menopause support groups to discuss concerns and find emotional support along with helpful coping strategies.
Consult your doctor: In case the symptoms are affecting your quality of life, it is best to consult your doctor and seek personalized medical advice/ appropriate treatment options. Dedicated medications and Hormone replacement therapy (HRT) are known to treat severe symptoms when necessary. Your doctor will guide you through the available options while considering your specific needs and medical history.