A person is said to be experiencing menopause when her menstrual cycle naturally ceases to occur. It is a normal part of every woman’s aging process and is neither disease nor disorder; menopause is simply a transitionary period. However, those going through this phase may have to deal with symptoms like mood changes, hot flashes, and even insomnia. So, here are a few effective tips for dealing with menopause and its symptoms.

Understanding menopause and its symptoms
According to the Department of Health and Human Services, the average age of menopause in the country is around 52 years. Usually, it can affect women in the age group of 40–58 years. While the most common reason for menopause is the natural decline in reproductive hormones, other non-natural reasons like genetics, hysterectomy, and some autoimmune diseases can be potential triggers. The body undergoes a multitude of changes during menopause. As the reproductive system begins to slow down, the production of estrogen in your ovaries reduces. Simultaneously, testosterone and progesterone levels also decline. As the body adapts to these hormonal fluctuations, it can experience symptoms like hot and cold flashes, mood changes, chronic fatigue, night sweats, insomnia, and dry skin, mouth, or eyes.

Research suggests that nearly 85% of women experience at least one symptom of menopause in their lifetime. These symptoms are not just discomforting but can also start interfering with the daily routine. However, these symptoms can be easily managed by making small but significant changes to one’s routine. So, here are some of the most natural and effective ways to manage menopause symptoms:

Manage stress
Mood swings are common symptoms of menopause as they can lead to stress and also have an impact on interpersonal relationships. It is important to take frequent work breaks and spend time with family and friends to manage one’s mood. Another way to deal with mood swings is to invest time in hobbies and opt for mild physical activity like walking or simply spending time outside. Practicing relaxation techniques, mindfulness, and meditation. This can help reduce anxiety and prevents negative thoughts. Getting enough sunlight can also uplift one’s mood and is great for overall health.

Make better nutritional choices
The decline in estrogen levels increases one’s risk of calcium loss, which can lead to osteoporosis. Women going through menopause should increase their fruit intake and have more green leafy veggies and dairy products to prevent the weakening of bones. Foods rich in omega-3 fatty acids like fatty fish and chia seeds can help reduce hot flashes. Foods rich in plant estrogens like cauliflower, chickpeas, soy, and broccoli, also help reduce menopausal symptoms. Adding fruits to your meal plans is also a good way to sneak in essential nutrients and fiber. Further, some fruits like bananas and apples can have a cooling effect, especially when suffering from hot flashes.

Avoid trigger foods
Certain foods can exacerbate hot flashes, irritability, and mood swings. This is why those experiencing menopause should avoid processed and spicy foods along with sources of refined carbs. Caffeine can also trigger symptoms.

Exercise regularly
Menopausal people can have an increased risk of heart disease, and regular exercise can help people keep health issues at bay. The best way to stay healthier is to exercise for at least twenty minutes daily. Try incorporating aerobic and strength training exercises into the routine. It also helps to explore moderate physical activities like dancing, yoga, swimming, or brisk walking.

Stay hydrated
Dehydration during this phase can be linked to worsening symptoms. These may include forgetfulness, irritability, brain fog, and headaches. Drinking plenty of water can help avoid these symptoms and also improves one’s gastrointestinal health. One should try setting a goal of having at least 1.5–2 liters of water every day. Further, people can consider adding green tea or herbal teas to increase their fluid intake. Options like chamomile or fruit-based teas would work as well. Additionally, wearing breathable clothing and regulating the bedroom temperature can reduce dehydration due to sweating.

Get adequate sleep
One of the most common symptoms is broken sleep or insomnia. If this continues over a long period, the lack of sleep could lead to stress, anxiety, and other issues. Further, lack of focus and reduced productivity at work can also be potential consequences. So, one should stick to a manageable sleep schedule while also staying away from mobile, computers, or even television during or right before bedtime. Avoid eating large meals, having coffee, and exercising just before sleeping.

Seek doctor’s help
While one may have found a way to deal with the symptoms or may not face challenges in the process, it is important to discuss potential health concerns with the doctor. A healthcare professional can also help one understand the risks associated with the end of menstrual cycle. As doctors know patients’ individual and family medical history, they can come up with ways to avoid health problems arising after experiencing menopause.

Every woman can experience different symptoms that call for person-specific management options. Learning natural ways to deal with the condition can help people avoid disruptions in their daily routine and go through this challenging phase with relative ease.