Menopause can be a scary, unsettling time for women around the world. It can feel like you can’t trust your body, and life is unpredictable. One minute you’re fine, and the next you’re irritated and sweaty.
While many women suffer severe symptoms, like fatigue, insomnia, hot flashes, and mood swings, some women experience little to no symptoms at all.
The latest research shows that there is no “post” menopause, so it pays to take steps to reduce or eliminate the aches and pains.
1. Get Help Now for the Immediate Concerns
The first priority during menopause is to manage any symptoms you’re currently experiencing. While there are many steps you can take for long-term prevention, you shouldn’t have to endure regular struggles like painful vaginal dryness or urinary tract infections. No one should lose sleep or rely heavily on painkillers and antibiotics to cope with ongoing discomfort.
If you have a UTI now, definitely get help from your doctor. Then, take measures to alleviate pains and prevent future ones with healthy supplements and other aids. For vaginal dryness, you can find moisturizers aimed specifically at this issue for menopausal women, which can bring immediate relief.
If you suffer from ongoing UTIs, you can take a UTI supplement to help you get ahead of them. No matter what symptom you’re experiencing, there are short term remedies.
2. Managing Lifestyle Factors for Menopausal Relief
To address many of your immediate menopausal symptoms, it’s important to take a step back and consider the bigger picture. For example, hot flashes and insomnia can often be exacerbated by smoking, alcohol, and excessive sugar intake. While these factors may not directly cause the symptoms, they can significantly worsen them.
Studies show that women who smoke tend to enter menopause earlier, and symptoms like hot flashes can persist for longer periods. Alcohol consumption can have a similar effect.
Excessive sugar intake may lead to insulin resistance, further disrupting hormonal balance. If you’ve been waiting for the right moment to reduce unhealthy habits, now is the time. Quitting smoking can bring almost immediate relief. Limiting alcohol intake to one drink per day at most can also help.
When it comes to sugar, focus on mindful indulgence—opt for treats that offer some nutritional value, like dark chocolate, to satisfy your sweet tooth.
3. Focus on Nutrition
Dark chocolate, in moderation, can be a beneficial treat during menopause. And while it’s important to limit highly processed foods and sugary snacks, achieving a balanced and nourishing diet doesn’t have to feel restrictive. The goal is to adopt dietary habits that help alleviate menopausal symptoms and promote overall health.
Focus on incorporating foods that support hormonal balance. Stay well-hydrated by drinking plenty of water, reducing or avoiding sodas, and choosing decaf coffee or herbal teas when possible.
Prioritize nutrient-rich options such as leafy greens, seaweed, and edamame, which can enhance bone health, reduce inflammation, and support estrogen levels. Additionally, healthy fats found in foods like salmon, avocado, and nuts help maintain healthy skin, hair, and nails, providing comprehensive support during this stage of life.
4. Move and Lift
As you adjust your diet, you may notice a boost in energy levels. Menopause often brings daytime fatigue and nighttime insomnia, but incorporating regular exercise can further enhance your progress. Contrary to the belief that exercise drains energy, it often has the opposite effect—boosting your energy levels during the day and promoting better sleep at night.
Aim for at least 30 minutes of cardiovascular or aerobic exercise each day. This can include activities like jogging, cycling, swimming, or even a brisk yoga session. Additionally, incorporate strength training 3-4 times per week with exercises that involve lifting weights. This regimen not only supports strong bones and cardiovascular health but also enhances mental well-being and improves sleep quality. So, hit the trails or the gym and embrace the benefits of staying active!
5. Stay Connected and Build Community
One often-overlooked aspect of menopause is how isolating it can feel. Hormonal changes during this time can negatively impact mental health, potentially leading to mood swings, anxiety, depression, or a lack of motivation—even if these issues were never present before. Brain fog and a sense of disconnection can also arise, leaving you feeling overwhelmed and alone.
Connecting with others experiencing similar challenges can make a world of difference. Sharing your experiences and hearing theirs can alleviate symptoms, reduce stress, and remind you that you’re not alone. Consider joining a walking or hiking group, a book club, or a yoga class tailored to women in your age group to foster camaraderie and mutual support.
Remember, you are not alone, and there are resources and communities to support you. You don’t have to simply endure menopausal symptoms in silence. Take proactive steps today to manage your symptoms, find relief, and address their root causes. Positive changes often lead to even more progress, creating a cycle of health and vitality.