Menopause is a natural process that a woman’s body undergoes, just like puberty. The National Institute on Aging outlines that menopause signs are not limited to but may include sleep troubles, hot flashes, and loss of bladder control. Changes regarding libido and feelings towards sex may also occur.
Aside from these, a SymptomFind list on the effects of menopause documents how it affects the health, appearance, and well-being of women. In terms of health, these include vaginal dryness, a slowed metabolism, and muscle aches. Women may also experience dry skin and hair loss. Overall well-being is affected by difficulty in concentrating and mood changes.
To cope with these symptoms and effects, below are some practices women should follow:
Have a balanced diet
Since metabolism slows down during menopause, a balanced diet will ensure the avoidance of being overweight. As women age, they also become susceptible to fat gain, which can lead to more serious conditions such as heart disease. A good diet will also help the body adjust better to the changes it’s experiencing during this process as symptoms can last an average of 4-5 years. Recommended foods from Cooking Light include salmon, broccoli, and eggs, as they contain nutrients that many older women lack.
Exercise regularly for strength
A major health risk to women after menopause is osteoporosis, a health condition that weakens the bones and makes them more prone to breaking. Regular exercise for bone strength can help prevent this, according to The North American Menopause Society. Brisk walking, tennis, stair walking, and impact aerobics are some exercises women can participate in to promote bone health. At least 150 minutes a week — that translates to 20 minutes a day — is the recommended physical activity length for women during menopause.
Avoid alcohol and caffeine
As previously mentioned, sleep disturbances are a part of menopause. Caffeine, alcohol, and nicotine lower the chances of getting a good night’s sleep and maintaining a consistent sleeping schedule. These can also worsen hot flashes so it’s best to avoid consuming these. Instead, try decaffeinated drinks and keep your alcohol consumption to sensible limits such as 1 drink per day. If symptoms worsen, avoid them altogether.
Always keep skin moisturized
Skin conditions will also change during menopause, causing it to dry out. To combat this, women should keep their skin moisturized throughout the day. Avoid moisturizers with drying ingredients like alcohol or fragrances.
Our article on ‘Natural Facial Skin Care: Current Beauty Trends’ mentions how moisturizers with shea butter are best for dry and chapped skin. Another ingredient women can include in their skincare routine is hyaluronic acid, which bonds with water to retain moisture. One more thing to remember is to avoid overexposure to sunlight since it dries skin faster.
Menopause is a process that all women will have to go through. Although the changes that occur during this time of their life may require lifestyle adjustments, these practices should help them cope and allow an easier transition toward a new stage in their life.