The menopausal stage of life is when women are no longer menstruating, and their hormone levels change dramatically both in quality and quantity. It typically happens between ages 45 and 55, but it can occur as early as 35 or later than 60. Menopause is when you experience at least one year without having your period for 12 consecutive months.

The menopausal phase can last for several years. During this phase, the estrogen and progesterone levels in the body fluctuate considerably. The hormonal imbalance brings out symptoms of vaginal dryness, night sweats, and lack of sleep.

During menopause the estrogen and progesterone levels in the body fluctuate considerably. This hormonal imbalance may bring out symptoms of vaginal dryness, night sweats, hot flashes, breast tenderness, hair thinning, and lack of sleep.

Your metabolism may slow down, and your sex drive may also reduce. Some women may experience hot flashes, breast tenderness, hair thinning, etc. Not all women get along well with the symptoms. For example, they should avoid caffeinated drinks like coffee or tea because caffeine increases the chances of these problems occurring. Furthermore, there are certain foods women could eat to help reduce some of these effects, among them green leafy vegetables and soy products in general, including tofu; fresh fruits high in vitamin C content (such as oranges); melons, especially iced cold watermelons.

If you observe any additional medical problems, it is advisable to consult your doctor. Get a regular checkup. Go for preventive screening tests such as pap smears, mammograms, pelvic examination, etc. Although over the counter menopause supplements are available, you should consult your doctor about how often you can take them. Did you know there are remedies to manage menopausal symptoms at home? So here are some ways you can manage your health in this phase of your life:

Did you know there are remedies to manage menopausal symptoms at home? Here are some ways you can manage your health in this phase of your life.

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1. Cool down the hot flash:

You need to keep track of what sets off your hot flashes. Is it high caffeine intake, alcohol, stress, or a hot room? Some women complain of hot flashes and night sweats together. So it is not uncommon to wake up in the middle of the night with damp clothes. If you want to relieve the symptoms, the first step is to work around the triggers. Quit smoking or reduce your caffeine intake. Try to keep your bedroom cool. Constant sipping of cold water and wearing loose, airy clothes are pretty beneficial.

2. Stop your hair from going down the drain:

When menopause strikes, your hair can start to thin, and at the same time, it may appear on areas you don’t want, like your chin or cheeks. So save your precious hair and switch to more hair-friendly products. Avoid harsh chemicals and unwanted sun exposure. Consult your dermatologist to treat hirsutism. Several laser treatments can reduce the growth of unwanted hair.

3. Give your body some help:

Hormonal imbalance can make the vagina thinner and dryer. The constant itching, burning, and discomfort can make you self-conscious. Luckily some products can help you out. You can use water-based vaginal lubricants and moisturizers. You can also consult your doctor about it. They can prescribe you pills or creams to keep things moist and comfortable for you.

4. Make your bones strong:

A significant consequence of menopause is low bone density. The bones weaken due to low estrogen levels, and the chances of osteoporosis increase. So it is essential to get enough calcium and vitamin D in your diet. If your vitamin D intake is adequate, there is a lower risk of hip fractures. Hence, modify your diet accordingly. Green vegetables such as kale, spinach, and beans are good sources of calcium. Fish, eggs, cod liver oil, and fortified foods are rich in vitamin D.

5. Mood high and oh-so low:

Menopause is just like PMS; you will experience bursts of mood swings. You will be anxious, depressed, cranky, and even excited sometimes. Discussing mood changes with your health care provider will help you identify the cause and sort out the most reliable intervention. But most physicians prescribe low-dose birth control pills and anti-depressants. Hence, you can opt for stress-reducing activities such as yoga and meditation. Yoga is surprisingly cooling. It can also relieve hot flashes, improve your sleeping pattern, and enhance your mood.

6. Strengthen your bladder:

Most women define urinary incontinence as an unwelcome, unfortunate, and unwanted annoyance. But fortunately, some strategies can help you improve incontinency without any medication or surgeries. Drink an adequate amount of water to keep your urine dilute. Avoid any food or beverage that is acidic or has high caffeine content. As menopause weakens the pelvic floor, you can add daily pelvic floor strengthening exercises to your routine.

7. Boost the odds of sleep:

Women going through menopause commonly complain of insomnia and sleepiness. But there are easy-to-follow steps that can help you reset your biological clock. You can take a bath just before you slip into your bed. A warm cup of milk is also relaxing. If you still cannot sleep, you can do yoga or read a book until you fall asleep. Avoid caffeine or alcohol intake late at night. If you still are not able to sleep, consult your physician for any low-power sleeping aid.

8. Maintain your body weight:

Fluctuating hormones can cause you to gain weight. Deposition of unnecessary fat can put you at risk of developing cardiovascular diseases and diabetes. In addition, the increase in weight also alleviates the symptoms of menopause. Bulky women complain of severe hot flashes and night sweats. Hence, it would help if you exercised regularly, drink lots of water and add more fiber to your diet. Add more foods to your diet rich in phytoestrogens, such as soy, flaxseeds, beans, tofu, etc.

A take-home message:

Menopause is not a disease; it is a natural transitional phase of a woman’s life. However, the risk of developing cardiovascular disorders and osteoporosis gets high. Therefore it is crucial to create a healthy lifestyle as soon as you enter your pre-menopausal phase.

Evidence proves that natural remedies can help reduce hot flashes and night sweats. But these remedies may not work for everyone. Remember, you are not struggling alone, so don’t be afraid to open up with your friends. Talk about it; you will probably discover they are going through the same thing. You can also join support groups where you can share your concerns and visit your physician regularly. Menopause can be difficult to manage sometimes, but you can make your time during menopause and beyond easier and enjoyable with the earlier mentioned tips.