Menopause usually starts around between the ages of 50 and 52 and is a dreaded health issue for many. However, perimenopausal symptoms can begin in your mid-40s. During this time, hormone levels start to shift, causing a variety of unpleasant and unwelcomed symptoms. Navigating the often-turbulent waters of menopause is possible. Read on to learn some of the best ways of managing some of its effects.
Eat More Nutritious Foods
During perimenopause and menopause, eating a healthy diet is more important than ever. In addition to hot flashes, night sweats, and hair loss, decreasing estrogen levels can cause your bones to become brittle, increasing the risk of osteoporosis and possible bone breaks and fractures. Consuming a balanced diet that’s rich in vitamin D and calcium can help reduce the risk of osteoporosis and increase bone density. If you're not doing so already, you should also increase the amount of fruit and vegetables in your diet. Also, try to incorporate ginger into your diet to help manage painful menstrual symptoms like cramping. Even if you have irregular periods before entering menopause, you may still have painful cramps each month. According to Tranont, studies show that ginger may be able to perform as well as ibuprofen for relieving pain associated with cramping.
In addition to lifestyle choices and genetics, menopause can also cause weight gain. Carrying weight around your middle not only increases your risk of heart disease and diabetes, but it can intensify other menopausal symptoms. Maintain a healthy weight by engaging in at least 150 minutes of exercise a week combined with a low-fat diet. According to Elvie, women going through menopause should make sure to include exercises for their joints, heart, bones, muscles, and mental health. These things will not only help you to look and feel better but will also help your metabolism to run faster and thus help with the menopausal weight gain.
Drink Enough Water
With dropping estrogen levels, it's important to stay hydrated. Make sure you're drinking enough water throughout the day. According to A.Vogel, you should also limit both caffeine and alcohol consumption to avoid dehydration. Drinking water can also help reduce bloating and help you maintain a healthy weight. It can also help you avoid the headaches, palpitations, and sleep problems that can result from drinking caffeine and alcohol during this time. Strive to drink at least eight to ten glasses of water a day to keep your body functioning properly.
Transitioning into menopause doesn't need to upend your life. While the symptoms of menopause can be unpleasant, there are ways to minimize them and actually sail through it with ease. Menopause doesn't have to be an end to an era. It's a new beginning to the next chapter of your life.