Menopause is an unavoidable part of aging, but your symptoms don’t have to be. Improve your menopause symptoms with natural, healthy menopause treatments and lifestyle changes.
All women experience menopause sometime after the age of 45. Menopause marks the end of your reproductive cycle accompanied by a variety of symptoms caused by your hormonal fluctuations. Menopausal symptoms can be physical, psychological, and emotional. Some of the most common menopause symptoms include:
- Hot flashes
- Weight gain
- Mental fog or memory issues
- Depression
- Insomnia
- Urinary incontinence
- Libido changes
Making lifestyle changes and caring for your overall health and wellness can help improve your menopause symptoms safely and naturally.
1. Get More Exercise
Getting enough exercise is essential for menopausal women. Exercise can help relieve a variety of symptoms, including fatigue and depression. Endorphins are a natural mood booster, and regular exercise can help you get the proper amount of REM sleep.
The right combination of aerobic exercise and strength training can combat the weight gain that is common after menopause. Exercises that focus on building core strength and Kegel routines will help strengthen the muscles that support your bladder and pelvic floor, which can help prevent incontinence.
2. Quit Smoking
Not only does smoking increase your risk of heart disease and pulmonary problems, but it can also intensify your hot flashes. Smokers experience more hot flashes on average than their smoke-free counterparts do. If you are a smoker, and you are experiencing uncomfortable hot flashes, cutting back or eliminating this habit could help. Smoking can also create added health risks if you are using hormonal therapies to manage your menopause symptoms. Let your gynecologist know if you smoke before beginning any menopause hormone therapies.
3. Lose Weight
Being overweight can intensify your existing menopause symptoms and cause new ones. Extra weight can make everyday activities more uncomfortable and tiring, which can lead to depression. Losing weight can also help reduce your risk of breast cancer and heart problems, which increases as you age.
4. Avoid Common Food Triggers
If you are suffering from hot flashes, cutting certain foods out of your diet may help improve your menopause symptoms. According to the Cleveland Clinic, some of the most common hot flash triggers include:
- Caffeine
- Hot or spicy food
- Sugar
- Alcohol
Avoiding these foods can help improve your menopause symptoms and reduce the number of hot flashes you experience.
5. Get Enough Sleep
While some of the depression, mental fogginess, and mood changes that accompany menopause are caused by hormone fluctuation, lack of sleep can make these symptoms worse. Deep REM sleep combats stress hormone production and allows your mind to rest and heal. The Department of Health and Human Services advises menopausal women to get around eight hours of sleep to combat these common mental and mood-related symptoms.
If simple lifestyle changes and healthy menopause treatments do not improve your menopause symptoms, or they seem to be getting worse over time, make an appointment to see your gynecologist.
To learn more about the healthy menopause treatments available in Arkansas, contact The Woman’s Clinic at 501-664-4131 to schedule an appointment with one of our experienced and compassionate gynecologists.
