Menopause starts in the late 40s and lasts a few years. Over two-thirds of women experience symptoms during this period, including tiredness and irritability. Menopausal women are also exposed to diseases like diabetes and obesity. Jackson Heights menopause occurs naturally, and this transition can be hard for most women emotionally. Perimenopause is the time before menopause and lasts five years. Most women experience symptoms like hot flashes during this period, but their intensity varies depending on the individual. Below we discuss tips to help you reduce menopause symptoms.
1. Take Foods Rich in Vitamin D and Calcium
The body experiences hormonal changes during menopause that makes bones weak, putting you at risk of osteoporosis. Vitamin D and calcium enhance bone health and prevent hip fractures. Examples of food rich in calcium include cheese and milk. Kale and other leafy vegetables also have calcium, among other foods. Sunlight is the main vitamin D source, and the skin produces it when you expose it to the sun. However, the skin becomes less efficient in making this vitamin when you get older, meaning you should get it from supplements. Foods like eggs and fish are great sources of vitamin D.
2. Have a Healthy Weight
Most women add weight during menopause, which occurs due to lifestyle and aging. You are more prone to heart diseases if you have excess weight in the waist area. Also, bodyweight affects menopause symptoms, so you should be in the correct range. A study has shown that women who cut at least five percent of their weight are likely to avoid hot flashes.
3. Shun Trigger Foods
Particular foods trigger night sweats and hot flashes, and they do it mainly when taken at night. Examples of trigger foods include alcohol, caffeine, and sugary foods. It will help to have a symptom diary and avoid foods that trigger menopause symptoms.
4. Eat Vegetables and Fruits
Meals rich in vegetables and fruits keep you safe from many menopause symptoms. Vegetables and fruits have low calories that make you feel full. This diet is ideal for weight maintenance and preventing many diseases. They are also essential since heart disease risk decreases after menopause because of weight gain and age. Vegetables and fruits also promote bone formation.
5. Workout Often
There is not enough evidence to show that working out treats night sweats and hot flashes, but many advantages are linked to it. Some benefits of working out include healthy bones, better sleep, and decreased stress. A study has shown that working out thrice a week enhances mental health and life quality for menopausal women. Frequent exercise also promotes better health and prevents diseases like stroke and cancer.
6. Take Foods Rich in Phytoestrogens
Phytoestrogens are compounds that occur naturally and mimic estrogen’s effects in the body. This means they help to balance hormones. Japan has a high phytoestrogen that lowers the number of women experiencing hot flashes.
Menopause is a natural thing that occurs to women in their forties. It has mild symptoms, but you can reduce its effect using the above points. Kindly feel free to reach out to us for the best menopausal services from our experts.
