The menstrual cycle is every woman's monthly visitor. A woman gets her menstrual period when her body gets rid of the lining on her uterus in the form of blood discharges, and it can occur for decades until the ovaries can't produce estrogens anymore. When her period finally stops, she has reached menopause.
Menopause is no joke because it also brings drastic changes in one's body. It can even adversely affect your day-to-day and induce chaos into your life. However, with preventive measures, you can mitigate the effects that menopause is about to bring to your life.
Why should you take good care of yourself before and during menopause? What can you do to have a happier and stress-free menopausal experience? Get to know some of the most useful tips for women going through menopause.
The Dangers of Menopause: Why Every Woman Should Be Wary of Menopause
Each woman has a different narrative to tell about her menopausal journey. However, it is normal for women to experience internal and external changes during their menopausal transition because of hormonal imbalance. Estrogens take part in most of your body's physiological processes. Some of these symptoms include hot flashes, night sweats, sleeping problems, drying skin, hair thinning, weight gain, and extreme fatigue.
Though they may be temporary, these changes may worsen if left untreated. For instance, ignoring the adverse changes in your sleeping pattern can lead to health ramifications. Stress can build up, which can trigger various illnesses. Weight gain may cause diabetes and cardiovascular diseases, while adverse hair and skin changes can lower one's self-confidence.
In conclusion, women must be wary of the consequences triggered by menopause. Therefore, every woman must take good care of her health to prevent the onset of menopausal problems.
What to Do: 12 Tips on How to Get Through Menopause with Ease
To evade the risks brought upon by menopause, women should take good care of their health. Below are 12 helpful tips for every woman who is going through menopause.
1. Enrich your diet with phytoestrogens.
A woman experiences menopausal symptoms as a result of declining estrogen levels during the menopausal transition. Hormone Replacement Therapy (HRT) is one of the primary alternatives that a woman can choose to stabilize her hormonal levels and mitigate the menopausal effects. However, if you aren't prepared for that kind of treatment, you can opt for other natural methods, such as consuming dietary estrogens. This treatment involves enriching your diet with phytoestrogens. These plant nutrients have estrogenic properties that help organs relying on estrogens to perform their functions. Some beans, nuts, seeds, fruits, and vegetables are rich in phytoestrogens. But with soybeans, you can get your sufficient share of isoflavones, a very potent phytoestrogen for your body.
2. Increase your calcium intake.
Estrogen contributes to calcium absorption. Thus, during the menopausal transition, women become more vulnerable to bone diseases, especially osteoporosis, because of estrogen decline. To strengthen your bones amidst the menopausal stage, you must increase your daily calcium intake. You can start by drinking milk made for adults and eating calcium-enriched foods like cheese, yogurt, kale, and spinach.
3. Boost your vitamin C consumption.
It's not a surprise for women in their 40s and 50s to experience hair and skin problems because these changes are parts of the aging process. Skin becomes wrinkly and saggy, and hair starts losing its luster and strength. But it doesn't mean you can't avoid them. You can prevent such changes by boosting your vitamin C consumption. Vitamin C is as important as any other nutrient during menopause. This water-soluble vitamin is essential in collagen production, a protein that you mostly need to keep your hair and skin in excellent condition. Vitamin C is also vital to bone health, one that every menopausal woman should prioritize.
4. Keep yourself well-hydrated.
Water is a necessity, even if you are not yet experiencing any menopausal symptoms. As a matter of fact, keeping yourself well-hydrated is crucial in mitigating the after-effects of hormonal imbalance during menopause. Menopause is already a critical period for your hair and skin, and getting dehydrated might even worsen their conditions. Hence, drinking an adequate amount of water every day helps moisturize your skin and hair.
5. Exclude sugary foods in your diet.
As you grow older, your metabolism rate also slows down. Aging partnered with hormonal imbalance may cause your weight to fluctuate, leading to other illnesses, such as diabetes and heart diseases. Unfortunately, most sugary foods contain empty calories, which adversely contribute to weight gain.
Excessive sugary food consumption is also alarming for your blood sugar levels. Various studies on menopausal women have correlated a spike in blood sugar levels to be a primary trigger to menopausal symptoms like hot flashes and night sweats. Therefore, it is highly recommended that menopausal women limit or cut off on desserts, soda, coffee, and other food and beverages with high sugar content.
6. Minimize your caffeine intake.
Women in their menopausal transition may have a hard time falling asleep at nighttime due to hot flashes and mental stress. If you're one of them, it would be best to decrease your caffeine consumption. Caffeine may be a good source of energy, but it may trigger menopausal symptoms. Studies showed that women who drank caffeinated beverages during their menopausal transition had more frequent and severe hot flashes than those who didn't. Instead of relying on coffee, tea, or soda for a boost of energy, rejuvenate your strength by eating protein-enriched meals and sleeping adequately.
7. Become physically active.
Aging and menopause are not excuses for you to laze off. In fact, middle-aged women need to become more physically active to fight off aging and menopausal signs. Doing physical activities also helps you burn calories, thereby managing your weight. It also helps develop the stamina to prevent fatigue. Walking, jogging, and biking are some physical activities that you can even do around your neighborhood. You can also make yourself busy with household chores, such as landscaping, cleaning, and renovating the house. By doing so, you can maintain being physically active without overstressing your body.
8. Try doing yoga exercises.
If you're not into sports or any strenuous type of exercise, you may want to try yoga. It is a self-meditative exercise that you can do in the comfort of your home. By doing some yoga poses, you can develop muscular flexibility and build your stamina, regardless of age.
Yoga has also been a treatment for various menopausal symptoms. It can decrease your hot flash severity and improve your sleeping cycle. It also helps de-stress your mind, thereby preventing mental fatigue.
9. Use hair growth products made with hair-boosting and soothing ingredients.
Hair loss is another downside of menopause. It could also be another repercussion of other menopausal symptoms, such as insomnia and mental stress. Therefore, it is of utmost concern to take good care of your hair health in these critical times. One way to protect your tresses against menopausal hair loss is to use shampoos, conditioners, and serums that target hair follicle growth and boost your hair's quality and durability. It would also be best to apply hair growth products that smell fragrant or relaxing to alleviate stress.
10. Avoid prolonged sun exposure.
While it's true that women need more vitamin D for bone strength and calcium absorption, it's also not recommended for them to bask in the sun for a long time. Remember that skin changes are also evident during menopause, and prolonged sun exposure can trigger and worsen your skin's condition. Your hair and skin might become dry due to dehydration after a long time under the sun. But if you can't avoid being out in the sun, don't forget to apply creams and lotions with enough sunscreen protection against sun damage.
11. Sleep adequately.
A good night's sleep isn't just anyone's desire, but it is necessary for everybody. Sleeping adequately and regularly allows your tissues and organs to regenerate for the next day's activities, one that your body needs, especially during the menopausal transition. Having enough sleep also prevents mental and physical stress from triggering menopausal symptoms, such as mood swings, restlessness, and insomnia.
12. Spare some time for traveling.
Being mentally healthy is just as vital as being physically fit. That's why menopausal women should also seek activities allowing them to relax, such as traveling. It does not only let you wander in new places, but it's also another way of releasing stress. You also get yourself moving by strolling around. You don't have to go outside the country for your travel. What's more important is traveling to a place where you can rejuvenate yourself.
Don't Let Menopause Get Into Your Nerves.
Menopause is not just another phase; it is a crucial stage that every woman must overcome. Don't let any menopausal symptoms get into your nerves, for you can still do something to minimize or eliminate them. By improving your lifestyle and having a healthy mindset, you can help regain yourself and get through menopause smoothly.
Don't Let Menopause Cause Hair Problem.
Female hair loss during menopause is one but just another problem that you can easily overcome by using ThickTails hair growth products for your tresses. Your shampoo and conditioner must also be enriched with vitamins for hair growth to preserve your mane's healthy condition.