Hot flashes, mood swings, and fatigue are only a few of the most common symptoms and side effects of menopause. For some women these symptoms make the transition through menopause extremely uncomfortable and even painful. Luckily, there are proactive steps you can take to ease your menopause symptoms and have a much easier transition. Here are five tips for making menopause an easier time:
Discuss Hormone Replacement Therapy with Your Doctor
Hormone replacement therapy entails your doctor prescribing feminine hormones that help replace the ones your body stops producing during menopause. These hormones come in a variety of types and forms, including patches, pills, and creams.
Bioidentical hormone therapy in particular has been growing in popularity, because it uses hormones from natural sources that are identical in molecular shape to the hormones women's bodies create. Some women have found that bioidentical hormone therapy offers the benefits of traditional hormone therapy, but without troubling side effects such as breast tenderness.
Add Soy and Omega-3 Fatty Acids to Your Diet
Both soy and omega-3 fatty acids contain natural properties that help relieve menopause symptoms, either on their own or as a complement to hormone replacement therapy. Soy contains something known as isoflavones which actually bind onto empty estrogen receptors, which helps reduce hot flashes, mood swings, vaginal dryness, and other menopause symptoms. Soy can be taken in supplement form, or can be added to your diet in the form of soy milk, tofu, or soybeans.
Omega-3 fatty acids have been shown in studies to effectively reduce hot flashes in menopausal women. In addition, omega-3 fatty acids can provide mood-boosting benefits which may counteract hormonal mood swings. Omega-3 fatty acids can be found in fish oil or flaxseed supplements and are also naturally occurring in foods rich in "good fats" such as salmon, tuna, olive oil, and avocado.
Consider Seeing a Mental Health Counselor
Menopause is not only physically taxing, but it can be emotionally difficult for many women as well. The loss of fertility can bring up feelings of anxiety, sadness, and even grief. When these feelings are combined with hormone-related mood swings, you may feel like you're just not yourself at all during menopause. For these reasons, it can be very helpful to talk to a qualified therapist and have their guidance during this major life transition.
Increase Your Exercise
It may seem like no matter what is wrong with you, medical professionals always recommend exercising more. The truth is that increasing your level of physical activity and working out on a regular basis can make a huge difference in how difficult or easy your menopause experience becomes. Many women find that the hormonal fluctuations of menopause contribute to weight gain, so increasing your exercise level can help counteract this.
In addition, working up a sweat releases feel-good hormones like endorphins, which help soothe mood swings and make it much easier to sleep through the night, even with hot flashes.
Add More Veggies and Fruit to Your Diet
Upping your intake of veggies and fruit can also make a serious difference in your menopause symptoms. The nutrients and vitamins in veggies and fruit help with everything from your energy levels and mood to your ability to sleep through the night. An easy way to get more veggies and fruit in your diet each day is to start your day with a green smoothie made from blended frozen fruit, organic Greek yogurt, and your choice of leafy greens and other vegetables.
Menopause can be challenging, but there is no reason to suffer. By following these tips, you should experience significant relief in your menopause symptoms and side effects.
For more information and treatment options, contact local health clinics, like Bay Area Women's Care.
