5 ways to reduce symptoms of menopause

Menopause refers to the end of a woman’s menstrual cycle. It’s diagnosed when you haven’t had a period in over a year. It is a biological process that occurs naturally. However, some physical symptoms, such as hot flashes, night sweats, and emotional symptoms, can reduce your energy and negatively impact your emotional health. Varied treatments are available to deal with the symptoms of menopause, ranging from simple lifestyle changes to hormone therapy. 

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Here are five simple things you can do to help manage menopause symptoms:

Eat calcium and Vitamin D rich foods

Hormonal changes during menopause can cause bone thinning and raise the risk of osteoporosis. Because calcium and vitamin D intake are linked to good bone health, it’s critical to include these nutrients in your daily diet. 

Menopausal women who get enough vitamin D have a lower risk of hip fractures because their bones are weaker. 

Yogurt, milk, cheese, green leafy vegetables, tofu, sardines, and beans should all be a part of your daily diet.

Maintain a healthy weight

During menopause, it’s common to gain weight. Weight gain can be caused by a combination of changing hormones, lifestyle, and genetics. 

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Diabetes and heart disease can be exacerbated by excess body fat around the waist. Therefore, it’s critical to maintain a healthy weight. 

In a study of 17,473 postmenopausal women, it was discovered that those who lost around 10% of their body weight over a year were the most likely to stop having hot flashes and night sweats, reported Times of India.

Avoid Trigger foods

You should be aware that certain foods can cause hot flashes, night sweats, and mood swings. When you eat these late at night, they may be even more likely to trigger you. Caffeine, alcohol, sugar, and spicy foods are all common trigger foods. 

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You could keep a symptom journal. Keep track of what foods trigger you and try to avoid them in the future.

Eat foods rich in phytoestrogens

Phytoestrogens are plant-based compounds that mimic estrogen’s effects in the body. These aid in the regulation of hormones. Because of the high consumption of these in Asian countries, women do not experience hot flashes during menopause. 

Soybeans, soy products, tofu, flaxseeds, linseeds, sesame seeds, beans, and tempeh are all high in phytoestrogen.

Be active

There is a growing body of evidence that regular exercise has a variety of health benefits. It boosts your energy, boosts your metabolism, keeps your joints and bones healthy, improves your sleep, and reduces stress. 

According to a study, postmenopausal women’s physical and mental health can be improved by exercising for three hours per week. 

Cancer, heart disease, stroke, high blood pressure, obesity, type 2 diabetes, and osteoporosis can all be prevented with regular exercise.