Pediatric Nutrition

9 ways to Emerge Stronger from Menopause

Written By: Shield Connect

- 9 Min

Menopause marks the end of a woman’s menstruation cycle. It starts in the later stages of life for women and lasts for a couple of years. During this time, most of the women experience different symptoms which include hot flashes, night sweats, mood swings, among others.

In addition to these symptoms, menopausal ladies are at a higher danger of a few diseases including osteoporosis, weight gain, heart diseases, diabetes, and others.

What is Menopause?
Menopause can be defined as a time when you don’t have your periods. If your last period occurred more than a year ago it means you are in the menopause stage. When a woman is in her early 40s or 50s, the menopausal stage starts.

It is a biological process that is a very important stage of a woman’s life. It indicates that her biological cycle/reproductive cycle is completed. However, the physical symptoms caused due to menopause, for example, hot flashes, mood swings, emotional stress, can lead to various side effects that may disturb your sleep, mental and physical health. There are numerous effective medicines available to treat these side effects, but a change in lifestyle can be an ideal way to reduce the effects of the menopausal stage.

Below, we’ve listed 9 ways in which a woman could manage the effects of menopause:

1. Increase Calcium and Vitamin D intake
Hormonal changes during menopause can make bones weak and can lead to osteoporosis. Food enriched in calcium and Vitamin D helps in making the bone stronger, so it’s important to get enough of these supplements.

Satisfactory Vitamin D consumption by postmenopausal ladies in addition to calcium can ensure good bone health and a lower chance of hip fracture. Numerous food items are calcium-rich, including dairy items like milk, yogurt, and cheese. Green, leafy vegetables — for example, spinach — have loads of calcium as well. Additionally, tofu, beans, and other items can offer the nourishment you need.

Moreover, you can get your calcium intake from certain grains like ragi, sprouts,soyabeans, rajma, chana, nuts like almonds, peanuts, sesame seeds, fruits, and vegetables, , or milk products. Daylight is your main source of Vitamin D for you, but as you get old, your skin gets less effective at making it. So, to have sufficient Vitamin D, you must adopt a rich diet that must incorporate fish, eggs, cod liver oil, and others, and have a healthy exposure to early morning sun rays.

2. Accomplish and Maintain a Healthy Weight
It’s not unexpected to put on weight during menopause. This can be because of changes in hormones, aging, way of life, and hereditary qualities. weight gain , particularly around the midsection, expands your danger of other diseases, for example, heart issues and diabetes.

Moreover, your body weight may influence your menopause symptoms. So it is advised that you keep your weight in check and maintain a healthy lifestyle.

3. Eat Lots of Fruit and Vegetables
Eating vegetables and fruits can help reduce various menopause side effects. fruits and vegetables are low in calories and can help you with feeling full, so they’re extraordinary in case you’re looking for weight reduction and weight management. They also help in protecting you against heart illness.

Menopause can cause severe medical issues, diabetes, and heart issues being the most significant. This could be because of various factors, for example, age, weight gain, or potentially decreased estrogen levels.

4. Shy away from Trigger Foods
Certain nourishments may trigger hot flashes , night sweats, and emotional episodes. Normal triggers incorporate caffeine, liquor, and nourishments that are sweet or hot. Keep a manifestation journal. If you feel that specific foods trigger your menopause indications, attempt to diminish your utilization or dodge them. Food items with a high content of sugar and spices can trigger these symptoms. It is advised to stay away from these items, coffee, among others.

5. Exercise Regularly
There is right now insufficient proof to affirm whether exercise is successful for treating hot flashes and night sweats. In any case, there is proof to help the different advantages of customary exercise. These incorporate improved vitality and digestion, more advantageous joints and bones, diminished pressure, and better rest.

For instance, one examination found that practicing three hours of the week for one year improved physical and psychological well-being and generally speaking personal satisfaction in a gathering of menopausal ladies. Normal exercise is likewise connected with better wellbeing and security against infections and conditions including, coronary illness, stroke, hypertension, type 2 diabetes, heftiness, and osteoporosis.

6. Phytoestrogens is the key
When your periods stop, your body stops producing estrogens which results in mood swings, urinary tract infections (UTIs), lack of vaginal lubrication, among others. In the premenopausal and menopausal stage, women experience these symptoms. That’s where phytoestrogens come in.

It is usually found in some plants which can impersonate the impacts of estrogen in the body. Consequently, they may help balance hormones. The high admission of phytoestrogens in Asian nations, for example, Japan is believed to be the motivation behind use of phytoestrogens.

Food items like soybeans, tofu, flaxseeds, sesame seeds, and beans can help you gain that nourishment. Be that as it may, the phytoestrogen content in nourishments differs relying upon preparing strategies.

One study found that eating fewer carbs and high in soy was related to decreased cholesterol levels, circulatory strain and diminished seriousness of hot glimmers and night sweats among ladies who were beginning to enter menopause. Studies propose that food products that are full of phytoestrogens are superior to supplements designed for providing estrogen to the body.

7. Drink Enough Water
When a woman reaches the menopause stage, they have often complained about frequent urination, thirst, and vaginal dryness. This is likely brought about by the diminishing in estrogen levels. Drinking 8–12 glasses of water a day can help with the symptoms of menopause. Drinking water can also help reduce other symptoms of hormonal changes like bloating, swelling, among others.

Furthermore, water can help forestall weight put on and help in weight reduction by helping you feel full and expanding digestion marginally.

8. Avoid the foods that are high on sugar and refined carbohydrates
Food items that are high in refined carbs and sugar can cause a sharp rise in glucose levels in the body, which can lead to exhaustion, tiredness, and others. One study found that high counts of calories consumed in form of refined carbs could lead to depression in postmenopausal ladies.

Reduction in sweet and refined food products can help in maintaining a healthy weight and help the body maintain the effects of menopause more effectively.

9. Try not to Skip Meals
Eating food at regular intervals might be significant when you’re experiencing menopause. Sporadic eating may aggravate certain indications of menopause, and may even thwart weight reduction endeavors.

Eating healthy food is key to managing the after-effects of menopause. So, ladies make sure you eat your greens regularly. Eating everything in moderation can help you enjoy the food, manage weight at the same time, and prepare the body for pre and post-menopausal stages.

What more you can do:
Numerous women take natural supplements, medications, and others to help them ease the symptoms of menopause. Small but significant changes made in lifestyle can help in making a huge difference in preparing the body for menopause. However, the proof behind a considerable lot of them is feeble. Here are the most well-known normal supplements for lessening side effects of menopause:

  • Phytoestrogens: These include food items like soybeans, tofu, flaxseeds, sesame seeds, and beans. There is at present insufficient proof to suggest them for easing menopause side effects but adding these foods may help
  • Other enhancements and supplements: Evidence is scant for the adequacy of other usually utilized enhancements, for example, probiotics, prebiotics, kava, DHEA-S, and evening primrose oil. Please also consult your doctor for better management and treatment of menopausal symptoms including hormone replacement therapy (HRT)

Menopause isn’t an ailment. It’s a characteristic piece of life. Even though its indications can be hard to manage, eating the correct eating regimen and practicing routinely may help reduce and forestall them.

Though with time these symptoms disappear, your body weakens with time. So, most doctors advise women undergoing menopause to take extra care of themselves. Insomnia or sleep disturbances are common side effects that can be managed with a change in the sleeping pattern, but for vaginal dryness, doctors suggest maintaining healthy sexual activities.

Shield Connect

Shield Connect