Menopause is inevitable for every woman. When you are in your early, the late 30s and early 50s, your periods will lessen and become irregular, and when you miss them for twelve consecutive months, you will have entered the menopause phase. Although you might celebrate that you will not be dealing with menstruation, this phase of life is accompanied by several devastating symptoms. However, there is no reason to worry. The Womens Healthcare Physicians OB/GYN are compassionate and understand what you might be going through and offer the care you need. Additionally, there are several ways you can ensure you adjust better to menopause, as outlined herein. Have a look.
Improve Your Diet
As you get to menopause, it is essential to discuss how you will improve your nutritional intake with your doctor. Remember that your hormones shift during this stage, and it is easier to gain weight which comes with the new risk of health complications. But you can ensure you maintain a healthy weight during menopause by improving your diet. Generally, invest in unprocessed foods and minimize your sugar intake. Add more vegetables and fibrous foods to your diet and follow other dietary instructions your doctor will give you.
Enhance Your Bone Health through Exercise
Menopause accelerates bone loss during and after the stage. But you can counter bone loss through regular bone-strengthening exercises like tai chi, yoga, weight lifting, swimming, dance, Pilates, walking, and resistances training. Generally, you can gain more through activities by setting aside about 45 to 60 minutes of exercise three times every week. But remember that any amount of exercise is better than none, and you can start with what you can do every day and improve with the help of your physician.
Achieve a Good Sleep Habit
It is crucial to build a regular sleep pattern when you get to menopause since sleep is both healing and therapeutic. Improve the quality and quantity of sleep you get by ensuring you get to bed and wake up at the same time every day. Also, ensure you create a conducive environment to sleep by switching on electronics and using blackout curtains. Also, avoid caffeine in the evening and eat several hours before you get to bed.
Consider Hormone Replacement
The more you get old, the more natural hormones like progesterone, testosterone, and estrogen decrease. The hormonal imbalance will cause multiple symptoms present in menopause and can lower the quality of your life. Fortunately, you can consult your doctor about hormone replacement treatments to restore your hormonal balance. Your provider might recommend the bioidentical hormone replacement therapy where your depleted hormones are replaced with perfectly matching hormones delivered as injections, pills, implants, lotions, or creams.
Avoid Smoking and Taking Alcohol
Although you might think you feel some stress relief when you get a drink or smoke, these habits jeopardize your overall health and worsen some of your menopausal symptoms, such as hot flashes. Cut back your alcohol intake and cease smoking to promote your health and avoid worsening symptoms. Consult your doctor for counseling if you need help quitting the behaviors since it might not be easier for you if you are addicted.
If you are around or you have already entered menopause, learning better ways to adapt to the phase of life can improve the quality of your life. You can minimize the symptoms and get relief through lifestyle adjustments and specialized care. Reach out to the menopause specialists at Women’s Healthcare Physicians of Naples for more information.