Managing Your Menopause Symptoms

Menopause is a stage of life every woman will experience. Every woman’s menopause experience is different, but for many, it comes with symptoms that may affect how they feel. Luckily, many of these symptoms are temporary and manageable.

What Is Menopause?

Menopause is the stage of a woman’s life when she hasn’t experienced a menstrual cycle in at least 12 months. Before entering menopause, women experience a menopausal transition, usually starting between 45 and 55. During this transition, often called perimenopause, the body starts to reduce its production of the hormones estrogen and progesterone, leading to various menopause symptoms.

Menopause Symptoms

Menopause symptoms can vary among women. The most common symptoms include hot flashes, night sweats, trouble sleeping, joint discomfort, mood swings, forgetfulness, or trouble concentrating.

Much like the severity of symptoms, the time it takes to experience them can also vary. Some women have symptoms for a few months, while others experience symptoms for multiple years.

Tips For Managing Menopause Symptoms

Lifestyle changes, such as diet, exercise, and stress management, can manage mild symptoms. If symptoms are of concern, talk to your doctor about other ways to manage them, such as medications.

Diet

Hormonal changes can affect certain nutrient levels in your body and increase the risk of obesity, metabolic syndrome, heart disease, and osteoporosis.

Sometimes, eating a diet high in minerals like magnesium, calcium, iron, and zinc can help manage some of your symptoms and reduce the risk of related conditions. Fatty essential acids and foods high in vitamin D and B can also help manage menopause symptoms like joint pain.

In addition to getting enough essential nutrients, you should avoid trigger foods, like refined sugar and processed foods. These can cause sharp blood sugar changes, which can affect your mood. Many experts also suggest reducing your intake of caffeine, alcohol, and spice foods, which can contribute to hot flashes.

Exercise

Research finds that active women experience fewer menopause symptoms than inactive women. Exercise decreases bone loss and increases muscle strength, which can combat body aches, age-related muscle loss, and the risk of osteoporosis. Physical activity also releases endorphins, which can reduce irritability and mood swings.

If you’re new to working out, it’s best to work with a certified personal trainer specializing in menopausal women. A personal trainer can not only help you experience fewer intense symptoms but also ensure that you keep your body safe while exercising.

Stress Management

Many women feel anxious or stressed during menopause. Finding healthy ways to manage those feelings can help you relax during the day and may even help you sleep better at night. Popular stress management techniques include deep breathing exercises and meditation.

Everyday Considerations

Even with lifestyle changes, you may still experience occasional menopause symptoms. Consider the following to help you manage your symptoms daily.

• Stay hydrated: It’s common to feel dehydrated during menopause. Some women also experience dry skin and dry mouth. Carry a water bottle with you to keep yourself well hydrated.
• Dress in layers. If you’re experiencing hot flashes or cold sweats, consider wearing layers to help regulate your body temperature.
• Carry a portable fan. Atlanta can get hot, and having a hot flash in the heat is unpleasant. Consider carrying a portable fan to keep cool.

Managing Menopause With Visiting Angels

Menopause is a stage in a woman’s life that can come and go quickly, but it’s often the mark of a new life chapter. After menopause, many women may start experiencing physical and mental changes that may make it more challenging to care for themselves.

If you’re an older adult who needs assistance at home during or after menopause, the team at Visiting Angels is happy to help. Our experts can assist with household tasks like cooking, cleaning, and laundry. We can also provide companionship and personal assistance with grooming, showering, bathing, and toileting. Contact our Atlanta East office to learn about our at-home care services and schedule a complimentary consultation.