Tips for staying healthy during menopause
Every woman is affected by menopause in a unique way. Many symptoms including irregular periods, hot flashes, sweating, trouble sleeping, mood swings, irritability, hip and back pain, etc. are associated with this condition. transition for many women.
“Indian women generally go through menopause early, at the average age of 46.2, five years earlier than in Western countries. Hormonal changes begin even earlier during peri-menopause or the period around menopause , which lasts four years or even up to a decade.During this period, 80% of women are affected by the symptoms of menopause.A holistic approach to managing this phase can help women relieve discomfort and stay healthy,” said Jaideep Malhotra, former president of the Menopause Society of India and the Federation of South Asian Menopause Societies.
The secret to a healthier life is to prepare for this time, just as we do for other life stages like job interviews and parenthood. Here are four general actions you can take to better manage menopause:
Maintain a balanced diet
Proper nutrition is a game-changer for managing menopausal symptoms, from hot flashes to bloating. Foods to include and avoid in your diet are:
* Fruits and vegetables: they are full of vitamins, minerals and antioxidants that your body needs. You can’t go wrong with seasonal vegetables and fresh fruit.
*Fiber: Rich Foods and Foods High in Calcium and Vitamin D: Foods high in fiber like leafy greens, kidney beans, and whole grains may also promote better health. Dairy products and foods rich in omega-3 fatty acids are good sources of nutrition.
* Fatty meats and processed foods: Fast or fried foods, processed snacks, and meat are high in sodium, which makes you feel bloated. These foods can also affect cholesterol levels or increase your risk of heart disease. Additionally, spicy foods can trigger symptoms such as hot flashes.
* Alcohol: moderation is key. Regular alcohol consumption can lead to an amplification of menopausal symptoms, sleep disturbances and increased mental health problems.
* Caffeine: A caffeine kick makes you more likely to have hot flashes. The use of alternative hot drinks is suggested.
Regular exercise can keep your bones strong, improve your mood, and fight symptoms like weight gain as your body changes. You can try the following activities:
* Cardio: Aerobic or cardio activities include endurance activities that encourage you to use your large muscles. You can start with 10 minutes a day of brisk walking, jogging, swimming, running, biking, or even dancing, and increase the intensity as you go.
* Strength Training: Lifting dumbbells or using weight machines can help strengthen your muscles and bones, while reducing body fat
* Yoga: Yoga poses – from restorative and supportive yoga to power yoga – are also a good source of targeted symptom relief, helping to relax the body. Combined with meditation or breathing exercises, they can also encourage relaxation and mindfulness.
Emotional and mental health can be affected by hormonal changes during peri-menopause or menopause. Women who go through this stage may experience symptoms including insomnia, anxiety, immobility, exhaustion, stress, or depression. Most symptoms can be controlled by changing your lifestyle. These symptoms can be alleviated with exercise, healthy eating habits, drinking plenty of water, and relaxation techniques for restful sleep. Find what works for you and set realistic and achievable goals.
See a doctor
Comorbid conditions, such as osteoporosis and heart disease, which postmenopausal women are more likely to develop, can be prevented by maintaining good health. Additionally, there are a variety of treatment options for menopausal symptoms, such as menopausal hormone therapy, which can help keep your body’s estrogen levels stable and control symptoms. If you experience symptoms that concern you, it is always advisable to seek medical attention.
“Menopause is a time of transition for women, which can be difficult. At Abbott, we believe it is essential to raise awareness of the general physical, mental and emotional aspects of menopause, so that women can seek the help they may need and experience this. At the same time, we partner with healthcare professionals to share therapeutic best practices and change the way we approach women going through menopause, to support women holistically, beyond the physical symptoms,” said Jejoe Karankumar, Chief Medical Officer, Abbott India.