For most women, menopause begins in their late forties or early fifties, and about a third of women have symptoms of menopause, and common symptoms include hot flashes, night sweats, fatigue and mood swings, and menopausal women are more likely to develop many diseases, including: Osteoporosis, obesity, diabetes and heart disease, according to the report published on the “Times of India” website.
What is menopause?
Menopause is the time that indicates the end of the menstrual cycle. It is diagnosed after menopause for 12 consecutive months. It is a natural biological process, but some accompanying physical symptoms such as hot flashes, night sweats, and others can disrupt your life, reduce your energy, and affect your emotional health. Making some simple lifestyle adjustments To taking hormone therapy, there are many treatments available to deal with menopausal symptoms.
Here are 5 simple things you can do to control menopausal symptoms:
Eat foods rich in calcium and vitamin D
Hormonal changes during menopause can lead to weak bones and an increased risk of osteoporosis. Calcium and vitamin D intake are associated with good bone health, so it is important to eat foods rich in these nutrients daily.
Adequate intake of vitamin D in postmenopausal women is also associated with a lower risk of hip fractures caused by weak bones. Yogurt, milk, cheese, leafy vegetables, sardines, beans, etc. can be added.
Maintain a healthy weight
Maintain a healthy weight
Weight gain is common during menopause, and the combination of changing hormones, lifestyle and genetics can lead to weight gain.
Excess body fat around the waist can increase the risk of diabetes and heart disease, and your body weight can also affect menopausal symptoms, so it’s important to maintain a healthy weight.
A study of 17,473 postmenopausal women found that those who lost about 10 percent of their weight over the course of a year were more likely to get rid of hot flashes and night sweats.
Avoid trigger foods
There are some foods that can trigger hot flashes, night sweats and mood swings, and these foods are most likely to be eaten at night. These include caffeine, alcohol, sugar and spicy foods.
Maintaining physical activity
There is plenty of evidence to support that regular exercise has various health benefits, as it makes you feel more energetic, improves metabolism, maintains healthy joints and bones, enables better sleep and reduces stress.
A study found that exercising for three hours a week improves physical and mental health in postmenopausal women and protects against cancer, heart disease, stroke, high blood pressure, obesity, type 2 diabetes and osteoporosis.
Eat foods rich in phytoestrogen
Phytoestrogen is the plant compound that mimics the effects of estrogen in the body. These help in balancing hormones. Eating large amounts of these in Asian countries is the reason why women here do not experience menopausal hot flashes.
Foods rich in phytoestrogens include soybeans, soy products, flaxseeds, sesame seeds, beans, and more.