How a Healthy Lifestyle Can Help You Through Menopause

While menopause is a natural occurrence, it is still a condition that should be managed in order to avoid some of the more uncomfortable symptoms. Hot flashes, night sweats, sleep difficulties, and metabolism changes can certainly leave their mark if not managed properly. Many women take medications or other treatments to help manage their symptoms. However, some simple lifestyle changes may also help.

Let’s review some small changes you can make in your lifestyle that may lead to big improvements.

Healthy Diet

We should all strive for a healthy diet, but if you’re going through menopause, you may already know that certain foods may impact how often you feel certain symptoms, such as hot flashes. However, your diet may also influence bone density and how well you sleep. Let’s take a closer look at how certain foods may impact your life during menopause.

Fruit and Vegetables

Fruits and vegetables are a great way to get quality vitamins and minerals that your body needs to thrive. However, a study of over 17,000 women indicated that those eating more fruits and vegetables experienced a 19% reduction in hot flashes.

Calcium

As women experience a decline in estrogen, there is a higher risk for fractures. Consuming foods and/or supplements high in calcium may help reduce the chances of bone loss or fractures.

Healthy Fats

A study of 483 menopausal women indicated that the consumption of omega-3 supplements decreased hot flashes and night sweats. You may get omega-3s from food sources such as salmon, anchovies, flax, or chia seeds.

Whole Wheat

Whole wheat includes foods such as brown rice, whole wheat bread, quinoa, barley, and much more. To better identify these foods, search for food labels that have “whole food” at the top of the ingredient list. The many nutrients, such as the B vitamins in whole wheat, help keep you healthy and reduce the risk of certain conditions.

If you’d like to learn more about how your deity can impact your health during menopause, reach out to your doctor or nutritionist to learn more.

Quality Sleep

Quality sleep is an especially important part of anybody’s health, but it may be more difficult to come by during menopause. Hormonal fluctuations can cause sleep disruption, making it difficult to fall asleep and stay asleep. However, there are some things you can do to help yourself get better rest.

Here are some quick tips:

Establish a bedtime routine. If you haven’t already, make sure you have a process in place, such as taking a warm bath or listening to soothing music to get you settled in.
Avoid watching tv or using your cell phone in bed.
Avoid drinking caffeine or eating large meals near bedtime.
Try to maintain the same sleep schedule.
Avoid napping in the afternoon or evening.
Make sure you are sensitive to temperature changes to avoid making your room too warm.
Create a welcoming sleep environment with no distractions such as light or sound.
Avoid drinking alcohol.

If you have trouble getting enough sleep, contact your doctor for more help.

Stress Management

Most people experience stress at some point in their lives, but going through menopause can be a stressful process in and of itself. Changes in hormones can impact how you respond to stress and even bring on new feelings of anxiety or depression. It is especially important to try to minimize stress so that you can focus on your health.

Some ideas for stress management may include:

Journaling your feelings
Calming activities (warm baths, reading a book, etc.)
Deep breathing and meditation
Yoga
Walks
Talk therapy

Consider activities that allow you to take a moment for yourself and relax.

Regular Exercise

A regular exercise routine can be incredibly helpful in managing some of the symptoms of menopause. Women are likelier to lose muscle mass and gain abdominal fat during menopause. A regular workout routine can help manage unwanted weight gain. Likewise, exercising can help slow down the bone loss that may occur during menopause, reducing the chances of osteoporosis or bone fractures. Exercise can also be a great natural mood elevator, which may help with some mood changes or irritability that occur during menopause.

Learn More About Lifestyle Changes

If you’ve been recently diagnosed with menopause, you’re likely experiencing some of the symptoms mentioned here. Speak with your doctor to learn more about which lifestyle changes you should make to live the healthiest version of yourself.

Sources:
https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/fitness-tips-for-menopause/art-20044602#:~:text=Exercise%20can%20slow%20bone%20loss,disease%20and%20type%202%20diabetes
https://www.healthspan.co.uk/advice/how-stress-affects-symptoms-of-menopause
https://www.nia.nih.gov/health/sleep-problems-and-menopause-what-can-i-do#:~:text=Keep%20your%20bedroom%20at%20a,chocolate
https://www.healthline.com/nutrition/menopause-diet#bottom-line