Menopause is the stage in which women stop menstruating. Usually, this stage begins in the late 40s and early 50s and lasts for a few years. During this stage, the women experience a variety of symptoms such as hot flashes, sweating, dizziness, dehydration, mood swings, irritability and dryness of the genitals or change in discharge colour from the vagina.
The women going through menopause are at a higher risk of diseases such as osteoporosis, heart disease, diabetes and obesity. For relief of physical symptoms such as dryness of the vagina, most women take supplements and remedies such as Estring. For the lowest price for Estring look online and get them delivered to your doorstep. There are plenty of natural ways you can manage the symptoms of menopause. Let’s take a look.
- Eat Foods Rich in Calcium and Vitamin D
Bones can get weak, increasing the risk of osteoporosis due to hormonal changes that come with menopause. To fulfil the deficiency of bone density, calcium and vitamin D are most recommended. To improve bone health, it is important to get these nutrients in your diet.
If proper doses of vitamin D are taken during the menopausal phase, women experience less risk of hip fractures that happen due to weak bones. Foods that are rich in calcium are highly recommended to include
- Achieve and Maintain a Healthy Weight
The most common symptom of menopause is weight gain. Most women gain weight due to a variety of reasons such as changing hormones, lifestyle, ageing and genetics. Gaining excess weight increases the risk of developing health issues such as diabetes and heart diseases. So to reduce the severity of physical symptoms of menopause, women should try to lose some weight, especially around their abdominal areas.
- Avoid Trigger Foods
Most women are prone to mood swings, night sweats and hot flashes during menopause. These may happen due to the intake of certain foods. You may consider taking medicines to manage the hot flashes and night sweats from https://www.90daymeds.com/ upon consulting a specialist. Take note of which foods trigger these symptoms and try to avoid them. Common triggers that cause hot flashes and mood swings are alcohol, caffeine, sugary and spicy foods. Make a symptoms diary and note down the reactions of certain foods. You can discuss these observations with your doctor online and make a plan as to how you can avoid such foods and reduce the symptoms effectively.
- Exercise Regularly
There is not enough evidence to confirm whether exercise is effective in reducing night sweats and hot flashes but there is nothing wrong with doing a little physical activity regularly. A regular exercise session of 20-30 minutes daily helps in improving energy, blood pressure levels, managing weight and reduces stress and anxiety that comes with menopause. Exercise stimulates the release of endorphins, the body’s natural mood lifters, which can significantly improve the mental and emotional aspects of menopause fatigue.
- Drink Enough Water
During menopause, most women experience dryness and dehydration. This is mainly due to a significant decrease in estrogen levels. Drink 8-12 glasses of water daily and keep a regular intake of fluids and fibre rich sources. Water helps prevent weight gain and aids in weight loss which in turn helps with avoiding health risks such as diabetes, high blood pressure etc.
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