17 Oct Hot Flashes or Mood Swings? 4 Ways to Manage Menopause Symptoms
Puberty is often depicted in pop culture. Tweens coming of age are widely shown on television and in films, books, and music. But what about menopause?
Discussions on menopause weren’t nearly as common—at least, not until recently. For years, this significant life transition for women has flown under the radar, treated as a hush-hush topic, or simply ignored.
But now, the stigmas surrounding menopause are dissolving. Celebs like Sofia Vergara, Olivia Munn, Tyra Banks, and Angie Harmon have shared their experiences firsthand, bringing more visibility to a long-overdue conversation.
Menopause is something every woman will experience in her 40s or 50s.
This natural stage of aging brings about all sorts of changes—hot flashes, mood swings, hair shedding, and more. The good news is that there are ways to manage the symptoms. Some of them are discussed here.
#1 Eat Foods Rich in Calcium and Vitamin D
Menopause speeds up bone loss, which increases the risk of osteoporosis, states Endocrine Society.
Calcium and Vitamin D promote bone health. Getting enough of these nutrients is important to keep your bones strong and healthy.
You can find calcium in dairy products like yogurt, cheese, and milk. If you’re not into dairy, leafy greens like kale and spinach and almonds are great alternatives. Calcium is also plentiful in sardines, beans, and tofu.
However, for your body to absorb calcium, Vitamin D levels must be optimal. The body absorbs no more than 10% to 15% of calcium in its absence, according to a study published in the National Library of Medicine.
Foods like egg yolks, fatty fish like salmon and mackerel, and fortified cereals are good sources of Vitamin D.
#2 Exercise Regularly
Moving your body can help you maintain a healthy weight. But do you know that it can also help manage menopause symptoms?
Besides reducing stress, exercising regularly can improve mood and decrease the frequency and intensity of hot flashes. Working out also improves blood circulation, which can help with hair shedding.
Take a short walk around the neighborhood every day. Or, work out on a stationary bike daily.
Experts advise women to engage in at least three sessions of cardiovascular exercise every week. Good examples of those include running, jogging, or elliptical training. Regular cardio workouts will not only keep your heart healthy, but will also help with weight management.
Do strength training exercises as well. Strength training can slow bone loss and even build bones, claims Harvard Health Publishing. They can also increase your metabolic rate and help you burn calories at rest.
#3 Consider Hormone Imbalance Treatment
Women experience hot flashes, fatigue, night sweats, vaginal dryness, hair thinning, and other menopause symptoms due to a decline in progesterone and estrogen levels.
Hormone imbalance treatment can be a game-changer in managing menopause symptoms. You must definitely consider it.
Most of the symptoms are thought to be due to a significant drop in estrogen levels. Low estrogen levels in women can contribute to hot flashes, mood swings, vaginal dryness, low libido, and night sweats.
Estrogen replacement therapy can be effective in relieving these symptoms. This hormonal imbalance treatment increases the estrogen levels in the body, which helps combat the uncomfortable symptoms that accompany menopause.
This treatment may also help protect against thinning of the bones as well as lower the risk of breast cancer, contends the National Cancer Institute.
Some women find almost immediate relief with hormone imbalance treatment, while others may need to experiment with different doses or types to see what works best. That is why having an open conversation with your healthcare is important to finding the right therapy for you.
Among the famed, Michelle Obama notes that she took hormone replacement therapy to manage hot flashes she experienced due to menopause.
#4 Limit Processed Foods
Try cutting down on processed foods. These foods cause sharp rises and dips in blood sugar. That may lead to fatigue, weight gain, and mood swings.
Processed foods don’t do much for your energy or digestion. Replace them with whole, nutrient-dense foods, such as fresh fruits, veggies, and whole grains. These will keep you feeling fuller longer as well as supply essential vitamins and minerals to your body’s needs during this transition.
Menopause is a natural part of life. But it is often accompanied by uncomfortable symptoms—hot flashes, mood swings, hair shedding, and all. Fortunately, making a few lifestyle tweaks can help you manage those symptoms more effectively.
Every woman’s menopause journey is different, so be patient and gentle with yourself. Not everything works for everyone. So, experiment with these strategies to see what works best for you. Rest assured that you will find relief.
Editor’s note: Take hormone therapies only under the direction of your health care provider. Hormone therapies can be associated with risk. Similarly do not take Vitamin D, calcium or other supplements unless under the direction of your health care provider.
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Last Updated on October 17, 2024 by Marie Benz MD FAAD