It is the period that identifies the conclusion of your menstrual cycle. You get discovered after 12 months with no period. It happens between the age of 40s to 50s. Perimenopause, on the other hand, is the initial stage of the process. It starts eight to ten years before menopause, while postmenopause is the stage following menopause. It is considered a natural biological process. Besides, menopausal women are prone to diseases like obesity, Osteoporosis, heart disease, and diabetes.
Here are some tips to reduce symptoms caused by menopause:
1. Consume calcium and vitamin D
The hormonal changes throughout menopause cause bones to weaken, your high risk of getting Osteoporosis. Vitamin D and calcium are connected to proper bone formation, and it is highly advised by physicians to include in your diet. Enough vitamin D intake to postmenopausal women is linked to a reduced number of hip fractures due to fragile bones. Doctors usually advise taking lots of dairy products and green leafy products like kale, spinach, and collard greens. Sunlight is an excellent example of vitamin D food.
2. Maintain a healthy weight
It is normal to increase weight during menopause. It is usually because of changing hormones, lifestyles, or genetics. An increase in body fat around the waist increases the chances of getting diabetes and heart disease. It is common for your weight to affect your menopause symptoms. The research conducted on almost 17,473 postmenopausal women determined women who lost 10% of their weight can eliminate night sweats and hot flashes.
3. Regularly exercise
Exercise provides many benefits to the body regardless of this or that. In postmenopause, however, it enhances energy, makes your joints healthier, lowers stress, and bones. Studies have proved three hours of exercise per week will improve the quality of life in menopausal women. Although there’s no proof, they reduce hot flashes or night sweats.
4. Phytoestrogen rich foods
Phytoestrogen is a natural compound found in plants that have the same impact on the body as estrogen. It has been experienced in Asia where the consumption of phytoestrogen has been said, and it has proved they rarely experience hot flashes. Foods rich in phytoestrogen include soy products, beans, and sesame seeds along with many others. These foods reduce not only hot flashes but also blood pressure and cholesterol levels, although it has been found that real food sources of phytoestrogen are preferred and processed foods and supplements.
5. Take natural supplements
It is not uncommon for postmenopause women to take medicine to relieve symptoms of menopause. Doctors provide prescriptions to certain supplements to reduce some menopause symptoms, including phytoestrogens; they can be naturally consumed through food as I spoke about. They also offer supplements such as red clovers. Black cohosh; research has been conducted, and it has shown black cohosh reduces hot flashes. Although there is a lack of data to support the safety of the mentioned supplement, other supplements, there is little evidence though about supplements such as prebiotic and probiotics.
The symptoms of menopause can sometimes be irritating and uncomfortable. However, following these tips could aid you significantly with effective results. They are allowing you to sleep well during the night without tossing and turning. It would be best if you also remembered to consult your doctor to get tips that suit you. If you can afford it, even hire a personal trainer to show you the best exercise to do.