Tips to stay healthy with menopause

Menopause is a natural and inevitable part of a woman's life cycle, marking the end of her reproductive years. It typically occurs in the late 40s to early 50s and is diagnosed after a woman has gone 12 months without a menstrual period. This transition is a significant milestone in a woman's life and can bring about many changes, both physical and emotional.

During menopause, the ovaries stop producing eggs, and the levels of estrogen and progesterone in the body decrease. These hormonal changes can cause a range of symptoms and health effects, some of which can be long-term. 

Impact of Menopause on women’s health

While menopause is a natural process, it can have a significant impact on a woman's health.

• Hormonal Changes: Menopause is a time of hormonal change. As women approach menopause, their ovaries produce less estrogen and progesterone. These hormonal changes can lead to a range of symptoms, including hot flashes, night sweats, vaginal dryness, and mood swings. These symptoms can have a significant impact on a woman's quality of life.

• Bone Health: Estrogen plays a critical role in maintaining bone health. As estrogen levels decline during menopause, women are at increased risk of developing osteoporosis. Osteoporosis is a condition characterized by weak and brittle bones, which can increase the risk of fractures. Women can take steps to maintain bone health during menopause, such as consuming a diet rich in calcium and vitamin D, engaging in regular weight-bearing exercise, and taking calcium and vitamin D supplements.

• Heart Health: The risk of heart disease increases after menopause. Estrogen helps protect the heart by improving cholesterol levels, reducing inflammation, and improving blood vessel function. As estrogen levels decline, women are at increased risk of developing heart disease. Women can reduce their risk of heart disease during and after menopause by engaging in regular exercise, maintaining a healthy weight, eating a healthy diet, not smoking, and managing stress.

• Sexual Health: Menopause can affect sexual health in various ways. As estrogen levels decline, women may experience vaginal dryness, which can cause discomfort during intercourse. Women may also experience a decreased libido or reduced sexual desire. Women can improve their sexual health during menopause by using vaginal moisturizers and lubricants, and hormone replacement therapy can help improve vaginal health and restore libido.

• Mental Health: Menopause can also impact a woman's mental health. Many women experience mood changes, such as irritability, anxiety, and depression, during menopause. These changes may be due to hormonal fluctuations, as well as the stress of coping with other menopausal symptoms. Women can improve their mental health during menopause by practicing stress-reducing techniques, such as yoga or meditation, engaging in regular exercise, and seeking support from friends and family.

• Cognitive Function: Estrogen also plays a role in maintaining cognitive function, including memory and concentration. As estrogen levels decline, women may experience changes in memory and concentration. However, it is important to note that these changes are usually minor and do not significantly impact daily life. Women can maintain cognitive function during menopause by engaging in regular exercise, eating a healthy diet, and staying mentally active.

• Hot Flashes and Night Sweats: Hot flashes and night sweats are the most common symptoms of menopause, affecting up to 75% of women. They are characterized by a sudden feeling of heat that spreads throughout the body, causing sweating and flushing of the face and neck. Night sweats are hot flashes that occur during sleep and can lead to disrupted sleep patterns. Hot flashes and night sweats can have a significant impact on a woman's quality of life, leading to fatigue, irritability, and anxiety. While there are no cures for hot flashes and night sweats, lifestyle changes, such as avoiding triggers like alcohol and caffeine, and hormone replacement therapy (HRT) can help alleviate symptoms.

How can you stay healthy during Menopause?

Menopause can be difficult and can have an impact on your body. As soon as you see signs of menopause you must start taking all the preventive measures to prevent your condition from getting worse.

Maintain a balanced diet

During menopause, hormone levels can fluctuate and this can cause various symptoms such as weight gain, hot flashes, and mood swings. Eating a balanced diet can help manage these symptoms and promote overall health. A healthy diet should include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats.

Fruits and vegetables provide essential vitamins, minerals, and fiber which can help to reduce the risk of chronic diseases such as heart disease, stroke, and some types of cancer in menopausal women. Whole grains provide complex carbohydrates that help to maintain energy levels and support bowel function. Lean proteins such as fish, poultry, and beans provide the body with the necessary amino acids to maintain women's health and repair tissues.

It is also important to limit the intake of processed and high-fat foods that can contribute to weight gain and increase the risk of chronic diseases. Additionally, reducing caffeine and alcohol intake can help reduce the risk of hot flashes and mood swings.

During menopause, the body also requires more calcium and vitamin D to help maintain bone health. Sources of calcium include dairy products, leafy greens, and fortified foods. Vitamin D is obtained through exposure to sunlight or through supplements.

Stay Active

Regular exercise is important during menopause as it can help reduce the risk of chronic diseases, improve mood, and promote overall health. Exercise can also help to manage weight and improve sleep quality.

Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This can include activities such as walking, swimming, biking, or yoga. Strength training exercises, such as lifting weights, can also help maintain muscle mass and bone density.

Mental Health

During menopause, changes in hormone levels can contribute to mood swings, anxiety, and depression. It is important to prioritize mental health during this time to reduce stress and improve overall well-being.

Staying socially connected with friends and family can help to reduce feelings of isolation and improve mood. Practicing stress-reducing techniques such as meditation, deep breathing exercises, or yoga can also help to reduce anxiety and promote relaxation. Prioritizing rest and sleep can help to reduce fatigue and improve overall mood.

If needed, seeking support from a mental health professional can also be beneficial. They can provide coping strategies, support, and guidance for managing symptoms.

Doctor Consultation 

It is important to work with a healthcare provider to manage menopause symptoms and maintain overall health. Regular health screenings, including mammograms and bone density tests, can help detect and manage any potential health issues. Hormone therapy or other medications may be recommended to manage symptoms such as hot flashes or vaginal dryness.

Consulting with a nutritionist or dietitian can help optimize diet and manage weight. Additionally, seeking care for any other health concerns that may arise during menopause, such as heart disease, osteoporosis, or depression, is important for maintaining overall health.

Summing Up

Menopause is a natural process that every woman goes through as they age. While the symptoms of menopause can be uncomfortable and challenging, there are several lifestyle changes and practices that can help manage the symptoms and promote overall health and wellbeing during this time.

It is important for individuals experiencing menopause to seek guidance and support from qualified healthcare professionals, and to research and evaluate available resources and treatment options. The Newmi menopause care plan is one such resource that will help you make an informed decision about your healthcare needs and provide resources that can support your health.

Eating a balanced diet, regular exercise, stress management, and seeking support from healthcare professionals are essential in managing symptoms and promoting overall health and wellbeing. With the right tools and resources, women can successfully navigate this transition and maintain their health and happiness.