Tips For Women Nearing Menopause
Women will inevitably experience menopause, but it’s not a dreadful time. This transitioning phase can affect both the physical and mental well-being of women, therefore during this period, it is important to prioritise comfort and well-being. Menopause is the ideal time for women to embrace their individuality by giving themselves much-needed attention.
Here are a few suggestions, to help you enhance your well-being and embrace the journey of menopause.
Menopause: What Is It?
When a woman misses her monthly cycle for twelve consecutive months, she enters menopause. Menopause in women typically starts between 45-50 years, however, it can happen earlier or later. Perimenopause and postmenopause are the two phases of the menopause.
Symptoms of menopause typically manifest during the perimenopause stage. During this period, a woman’s body undergoes gradual changes, and the extent to which symptoms become apparent may vary depending on how the body responds to these changes.
During perimenopause, women may start to observe alterations in their bodies and daily routines before menopause. These changes occur as a consequence of reduced estrogen production by the ovaries. The visible signs of perimenopause involve:
- Periods that are heavier or lighter.
- Hot flashes
- Lack of sleep
- Greater or lesser intervals between periods
- Changes in mood
- Sweats at night
- Changes in the frequency and incontinence of urination
- Dryness in the vagina
- Weight gain
- Onset of diabetes or thyroid
What is estrogen and how does it affect our bodies?
Estrogen which, is an important female sex hormone plays a vital role in maintaining hormonal balance in women. A woman’s body experiences a decrease in estrogen levels during perimenopause and post-menopause. In addition to increasing the risk of osteoporosis and heart disease, low estrogen levels can cause symptoms such as insomnia, dryness of skin, hair loss, mood swings, emotional changes, lethargy etc.
It is an established reality that the biological cycle of the human body cannot be altered. However, several measures can be undertaken to ensure self-care during the menopausal phase. Here are a few tips aimed at alleviating symptoms and facilitating a smooth transition into this new stage of life.
1. Seek Medical Consultation Regarding Health Risks Seeking advice from your physician regarding the potential adverse effects linked to estrogen deficiency is imperative. It’s crucial to discuss with your doctor if there is a family history of osteoporosis or heart disease. Ensuring the preservation of cardiovascular and skeletal health is a highly effective approach to self-care. If you find the symptoms of menopause to be overwhelming, it is advisable to consult with a doctor regarding hormone therapy.
2. Consume a balanced diet to control weight gain during menopause. Hormone variations might make weight maintenance difficult. A healthy weight can be maintained by eating a variety of fresh fruits and vegetables and minimising sugar intake. Caffeine and alcohol can cause hot flashes. Alcohol use should be limited or moderated during menopause. Quitting smoking is said to be the best way to relieve symptoms.
3. Consider adopting a holistic approach by incorporating meditation, yoga and daily exercise. Emotions can often be elevated during menopause, so it can be beneficial to allocate some personal time for self-reflection and relaxation to manage any potential mood fluctuations.
4. Make sure to stay hydrated by drinking lots of water. Hot flashes can be quite demanding, causing sweat to accumulate. During menopause, it is advisable to prioritise maintaining proper hydration daily, as this can contribute to a cooling effect on the body.
5. Lower the temperature in your bedroom. During this stage, insomnia can pose a significant challenge, primarily due to the occurrence of hot flashes and chills. Maintaining a comfortable temperature in your bedroom and opting for a lightweight pair of pyjamas can contribute to a state of relaxation, facilitating the attainment of restful sleep.
6. Opt for lubricant During menopause, some individuals may experience vaginal dryness, which can potentially impact their sexual experiences. Discovering a suitable lubricant can enhance your sexual experience, enhancing its overall pleasure and satisfaction.
Other transitions may also happen in mid-life for many people besides menopause. Alterations in relationships and work or home, such as the relocation of children, can also exert a notable influence, in our physical and mental well-being.
When multiple changes occur within a short period, it can sometimes create a sense of being overwhelmed. However, it is worth noting that numerous individuals maintain active and healthy lifestyles throughout menopause and for several decades thereafter. Midlife can often serve as the beginning of a fresh chapter in life.
Menopause is not a medical condition. It is an inherent aspect of the natural world.
While managing symptoms can present challenges, adopting a healthy diet and engaging in regular exercise can potentially contribute to their alleviation and prevention.
Consider exploring the aforementioned tips to enhance your experience during menopause and beyond, making it more convenient and relaxing.
