Menopause. It’s something all women of a certain age group must go through. It is as much of a rite of passage as is starting your period. But all too often, change does not come easy, and for a period of time, so many things just don’t seem so normal. But there is good news about going through what many women have dubbed, “The Change.” The good news is that you don’t have to suffer so greatly when going through this transition. There are ways you can eliminate and reduce the physical and mental side effects of menopause.
1. Reduce Refined Sugars and Processed Foods
Eating refined sugar and too many rich carbohydrates will result in blood sugar spikes and dips. These dramatic changes can make you less energetic, moody and irritable. A diet that is high in processed foods isn’t all that healthy. It tends to be full of sodium and high in fats and not so high in nutrition. Eating a balanced and healthy diet that is rich in vitamins and minerals can provide your body with the support it needs as you go through this hormonal transition.
2. Drink Plenty of Water
Water is the staff of life. Without water, this planet couldn’t support our existence. In fact, our bodies are comprised of about 60% water. Without this colorless and odorless liquid, we would not be what we are, so make sure that you get in enough water each day. If you’re wondering how much water is enough, this will help. Water helps your body regulate temperature, move your blood more efficiently, clear toxins and more. There are also optimal times to drink water, such as right before you take a shower and immediately after you wake up.
3. Natural Supplements
Since menopause is a natural process, it only seems natural that we should be able to look toward nature to resolve some of the mental and physical side effects. There are many herbal remedies that are marketed specifically to menopausal women, and although many of them have little evidence to support their claims, there is usually some scientific evidence that shows benefits in other areas, that makes them a good choice for use during this times of life. Herbs like stinging nettle, oatstraw, black cohosh and red clover are just a few herbs that can be used to help fortify your body. Another herb of choice that is becoming more widely considered is cannabis. You can learn more about it here.
4. Regular Exercise
Although there haven’t been any empirical scientific links between exercise and menopause, the benefits of regular exercise still apply to your body. Exercise improves joint health, muscle elasticity, memory, energy levels, metabolism and it can even help you sleep better. All of these can make this hormonal change go a lot smoother. Not only does regular physical activity promote your longevity, but it can also help improve your mood and reduce stress. Both of which are issues among menopausal women.
5. Achieve and Maintain Healthy Weight
Maintaining a healthy weight means your body will likely tolerate aging better and going through menopause. Too much weight, particularly around the midsection leads to a higher risk of developing certain diseases, including heart disease and diabetes. Being overweight may even increase the severity or frequency that you experience menopausal symptoms. This correlation has been shown in a study that found a 10-pound loss or losing 10% of your weight could eliminate hot flashes and night sweats over the course of a year. A healthy weight is essential for aging gracefully and living longer, not to mention it can make menopause less uncomfortable.
6. Calcium and Vitamin D
Vitamins and minerals are a necessary part of our body’s upkeep no matter what stage of life you are in. But women in their menopausal years need calcium and Vitamin D specifically. Because menopause can take a toll on your bone health and make you more susceptible to osteoporosis, calcium and vitamin D are key. Green leafy vegetables like kale, dandelion, and spinach are rich sources of calcium and other vital nutrients. One of the best places to get Vitamin D is our very own sun. Oily fish, cod liver oil and eggs are other rich sources of Vitamin D.
7. Phytoestrogens
Phytoestrogens are plant compounds that mimic estrogen in our bodies. Since menopause changes estrogen levels dramatically, adding more phytoestrogens to your diet can help increase your estrogen levels some to better balance your hormones during this time. Flax, beans and sesame seeds are just a few foods that are rich in phytoestrogens. The scientific community is still debating the benefit or detriment of soy, but soy is another plant that is rich in phytoestrogens. If you decide to add more phytoestrogens to your diet, remember that it is much better to get them from real food sources. Eating real food instead of supplements allows you to take advantage of the other nutrients (which will likely increase the bioavailability of the nutrients to your body) as well.
8. Essential Oils
Both applying essential oils to specific areas of the body and using them for aromatherapy can help reduce the symptoms of menopause. The positive effect they have on balancing the hormones in a non-invasive way is amazing. Clary sage, chamomile, peppermint, and rosemary are just three of the more popular essential oils that can help with menopausal symptoms. These volatile oils can be combined with coconut oil, jojoba oil or any other carrier oil you prefer. Applying essential oils diluted in a carrier oil to your forehead, neck, palms, and soles and around your navel for a few minutes every day (a couple of times a day) can help reduce stress, fatigue, aches and pains and even hot flashes and blood pressure.
Let’s face it, menopause is part of life for women between 40 and 60, so it helps to have a plan of action for tackling the unique challenges that menopause presents. When you’re prepared and supported, this time of life doesn’t have to be traumatic or unbearable. You may also find it helpful to talk to some older women in your family or circle of friends to get some of their tips and tricks for handling menopause. And above all, don’t stress, it’s a normal biological process.
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