What women need to realize about menopause is that it is not a disease or a disorder that needs treatment. It is a natural stage of life and should be accepted as such. However, menopause brings along a plethora of physical and psychological side effects. Here are 5 tips for Menopause that can help you deal with this period of life (no pun intended):
1. Increase Your Magnesium Consumption
Magnesium is a vital mineral that impacts hundreds of different functions in your body. Women who are experiencing menopause or its onset are most likely suffering from magnesium deficiency, thanks to night sweats and hot flashes. This can cause an intensification of the symptoms often associated with menopause (sleeplessness, irritability, stiffness and joint pain, headaches, craving carbohydrates, etc) and may eventually lead to issues with high blood pressure, bone density loss, even type II diabetes. Amongst all the 5 tips for menopause, this is the most important one!
Humans do not naturally produce magnesium, so they must acquire the nutrient via food or supplementation. Foods high in magnesium include nuts, whole grains, legumes and green, leafy vegetables (Spinach, etc.). Magnesium can be consumed via pills as well and maybe beneficial if one is not able to include enough green-leafy vegetables or foods rich in minerals. However, magnesium pills should be taken only after consulting your doctor. Also, an excess of these pills can lead to kidney failure, cramping or diarrhoea.
2. Get Some Exercise
If a woman is active and exercises regularly, they suffer less when it comes to menopause.
Exercise is important not only for the relief of short-term symptoms but also to protect your body from heart disease and osteoporosis. Exercise will help keep your bones and the muscles that support them strongly. It will also increase your flexibility and mobility, which will, in turn, help to improve your balance.
The benefits of exercise in preventing bone loss and fractures are well known. It is thought that the best kinds of activities are aerobic, sustained and regular. Walking is a must and brisk is how women need to do it. It should be done at least three times a week and is a great exercise.
3. Quit Smoking
Not only can smoking make menopause show up earlier but it can also make menopausal symptoms more severe for women who smoke, compared to women who don’t smoke.
At the US National Cancer Institute, Dr. Sarah Nyante released a study that found female smokers were at least 19% more susceptible to breast cancer post-menopause than non-smoking women after menopause.
4. Say No to Stress
Studies show increased stress is related to an exacerbation of menstrual and menopausal symptoms, so reduce stress in all its forms! This sounds easy but many women find this hard to do! Brainstorm how you can make this happen. It may be something as simple as hiring someone to iron the clothes for 3 hours a week so that you don’t have to do it. Do what you need to do to put your plan into action.
5. Visit Your Doctor Regularly
Continue routine screenings such as monthly self-breast exams, annual doctor-administered breast exams and mammogram and /or ultrasounds, colonoscopy exams periodically and annual pap smears and pelvic exams.
Even if you have had a hysterectomy or oophorectomy, it is wise to check the health of this area at least every two years. Also recommended is a full-body skin examination by a dermatologist for skin cancer prevention as well as regular sunscreen use, along with keeping these 5 tips for menopause in mind.
Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a health care professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.