If you’re like most women your transition through menopause might not be an easy journey. It may result in a myriad of symptoms which can feel disruptive to our daily routines. Luckily incorporating these simple measures into your daily routine could help you better manage your transition through menopause:
Although menopause is a natural process, simply a result our fluctuating and decreased oestrogen being circulated as our reproductive system moves away from child-bearing years, most women experience some symptoms. For some women these symptoms can even continue when the menstrual cycle ceases in post-menopause. Hot flushes, night sweats, sleeplessness, mild anxiety, and even mood swings are some of the common menopause side-effects. Hot flushes are some of the most commonly associated symptoms of menopause, with about 60% of women experience mild to moderate hot flushes, and another experiencing 20% have severe hot flushes causing uncomfortable spontaneous sweating and body heating. Mood imbalances and symptoms of anxiety are also common symptoms associated with a more difficult transition through menopause, and more common for women who get hot flushes and sleeplessness.
Exercise regularly: The hormonal fluctuations of menopause also changes our physical body. As we transition into menopause our basal metabolic rate reduces, impacting our muscle mass. Our lean muscle mass can be affected as can our overall health due to the accumulation of unhealthy abdominal fat – a risk factor to a number of conditions. To help maintain a healthy body weight incorporate weight-bearing exercises into your exercise routine. Be sure to include muscle lengthening, resistance training or weight-bearing calisthenics. Aim to exercise at least twice a week and target 8-10 of the major muscle groups (including arms, legs, abdomen, shoulders, hips and so on). Other benefits of exercise include potentially reducing the intensity of hot flushes, increasing circulatory and respiratory function and increasing bone mass – all good health measures.
Consider trying a proven natural hormonal balancer: A plant considered to be one of the most important herbal medicines for menopause is Actaea racemosa with a long history of use in helping support the management of menopause transition symptoms. A specific extract of Actaea racemose, Ze450, has been shown in clinical trials and studies of over 1,000 women to improve menopause symptoms in as early as 1 month with increasing relief shown over 3 to 9 months. Ze450 has been proven to significantly relieve a range of menopause symptoms.
Make smart food choices, including phytooestrogens : Eating the right food is an easy way to help combat some of the body composition changes that occur with menopause.
Cutting down on saturated fats, refined sugars and processed foods. A good model to follow is the Mediterranean diet, with a moderate to high vegetable content, high fibre content, and moderate unsaturated fats, such as olive oil and fish. Eat plenty of fish, vegetables, fruit, good proteins, and balance with limited amounts of complex-carbohydrates like pasta and rice.
Incorporate phytoestrogen-rich foods into your daily diet. Phytoestrogens help the body cope with the impact of reduced reproductive hormone circulation as the phytoestrogens mimic the action of our naturally produced estrogen. Soy-based foods contain the richest source of phytoestrogens, so try incorporating tofu, tempeh, and edamame into your daily diet. Other good sources include flaxseeds, legumes (like chickpeas and lentils), peas, quinoa, barley, alfalfa and clover sprouts, as well as mug bean sprouts.
Reduce coffee, alcohol, and spicy food, especially if you get hot flushes and night sweats. Watch how up much coffee you drink as too much coffee can add to feelings of anxiety or stress-like symptoms for some people which can also trigger menopausal symptoms.
Manage your stress levels: Menopause side-effects can be aggravated by psychological stress. Relaxation activities such as meditation, yoga and breathing exercises have been shown in research to be positively correlated with a significant reduction in menopausal side-effects. Increased body awareness, perceived increase in symptom control and better symptom acceptance are all related to the practice of relaxation activities. A positive attitude to menopause, as well as reducing stress and anxiety levels, can help reduce menopausal symptoms.
Start incorporating these easy good health measures today. You’ll better manage your menopause side-effects, and support your overall health and wellbeing.
Black cohosh can harm the liver in some people. Contains lactose. Always read the label. Follow the directions for use. If symptoms persist, talk to your healthcare professional.
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