Manage Symptoms and Avoid Complications
Menopause is a natural part of a woman’s life cycle and
cannot be prevented. However, many of the symptoms can be managed and
complications prevented by making healthy lifestyle choices and being vigilant
about your health.
Eat a Healthful Diet
A well-balanced diet including fruits, vegetables, and whole
grains as well as limited saturated fats, oils, and sugars can help your
overall health. The significant drop in female hormones during this period can
make you especially vulnerable to weight gain in your midsection. Increased
belly fat is associated with increased risks of heart disease and other
life-threatening diseases. Paying attention to hunger cues — eating only when
physically hungry — and eating healthy foods can prevent this common side
effect. Maintaining a healthy weight is crucial during this phase of your life,
though it may take more effort than before.
Avoiding processed foods, including sugars, can reduce mood
swings and stabilize blood glucose levels. Doctors recommend getting 1,200 to
1,500 milligrams of calcium daily as well as 900 international units (IUs) of
vitamin D. Seek advice from your doctor to see whether supplements are
It is important to exercise during the day and avoid
caffeine in the evening to bring about optimum relaxation. Altered sleep
patterns is a common symptom of menopause. Changes in hormones can also make
you feel more fatigued than usual. Because of this, it’s important to get
plenty of sleep each night.
Hot flashes may disturb your sleep, so sleep in a cool room,
dress in layers, and keep a glass of cold water nearby. Also use sheets and
clothing that permit your skin to breathe, such as lightweight cotton. A
relaxation method, such as deep breathing, guided imagery, and progressive
muscle relaxation, may aid in sleep.
Activity can help relieve hot flashes, regulate mood, and
manage your weight. The Centers
for Disease Control and Prevention (CDC) recommends 150 minutes of
aerobic activity each week for general health improvement. It also recommends
at least two strength training sessions per week. Weight-bearing exercise can
increase bone strength. Strength training is a useful prevention tool because
menopause can result in loss of bone density.
Watch Your Blood Pressure
A woman’s risk for cardiovascular diseases like high blood
pressure increases when estrogen production declines during menopause. Make
sure you get your blood pressure checked periodically to ensure that you’re
maintaining a normal blood pressure. Also, be heart-healthy: eat right and exercise
Keep Up Bone Strength
Bone density often drops at a fast rate during the first few
years of menopause because estrogen plays a key role in building new bone. As a
result, the risk for bone fractures increases significantly for postmenopausal
women. Make sure to keep an eye on your bones by getting a bone density test.
This test is an X-ray that measures bone thickness and strength, and can keep
you knowledgeable about how strong your bones are. Be bone healthy: eat foods
that build strong bones, learn to exercise the safe way, and protect yourself