Ways to Reduce Symptoms of Menopause

• 27/01/2024
• 0

Ways to Reduce Symptoms of Menopause – Menopausal is usually associated with negative experiences and is seen as the end of womanhood. But actually, it is not true. It is a new chapter of life for a woman. There are a few symptoms associated with it that may affect the quality of life. But the good thing is that we can manage these symptoms with little effort. Here are going to discuss the ways to reduce symptoms of menopause. 

Menopause & Its Symptoms

Menopause is a long transition over years that emits several symptoms in a woman’s life. The average age of women going through menopause is 52. In this phase, the menstrual cycle stops permanently and the end of fertility. One has reached menopause if she does not get her periods for a year. There are low levels of progesterone and estrogen that may lead to the risk of certain health problems. The menopausal transition phase is referred to as perimenopause. There are three phases of menopause – 

1. Perimenopause – It is before menopause even begins when the menstrual flow can be heavy or light. Along with symptoms like night sweats and hot flashes. 
2. Menopause – When there is a full complete year of not having a period, associated with some menopausal symptoms. 
3. Post Menopause – Years after the menopausal with less menopausal symptoms. There are some other health concerns such as osteoporosis. 

Here is the list of menopausal symptoms – 

1. Hot Flashes
2. Vaginal Infections
3. Irregular Periods
4. Trouble in Sleeping
5. Trouble in Focusing
6. Mood Swings
7. Depression
8. Anxiety
9. Vaginal dryness
10.  Reduce sex drive

6 Ways to Reduce Symptoms of Menopause

Eating Calcium and Vitamin D rich food

There are hormonal changes in the female during menopause that can lead to weakened bones and even increase the risk of osteoporosis. Females suffer from calcium and vitamin D and that’s why there must be vitamin D and calcium-rich food. For instance dairy products (yogurt, cheese, and milk) and leafy vegetables (kale, spinach). Also, you can add tofu, sardines, and beans to your diet plan. Moreover, the sun is the best source of vitamin D but with age, the skin is not efficient for making sufficient vitamin D. In that case, you can add dietary sources like cod liver oil, oily fish, and fortified food. 

Weight Management 

Weight gain is one of the common symptoms during menopause. It results from hormonal changes, ageing, genetics, and of course lifestyle. You will have more body fat near your waist and more susceptible to chronic illnesses like heart failure, and diabetes. So, it is important to keep a sharp eye on weight gain during menopause. Studies show that reducing weight significantly lowers the risk of hot flashes and night sweats. 

Change in Diet 

Diet is also an important aspect of reducing the symptoms of menopause. You must include fruits and vegetables in your diet. As it helps in lowering the risk of heart failure and weakening bones. Also, cut the refined sugar and processed food to reduce the menopausal symptoms. Moreover, highly refined carbs increase the risk of depression. 

Increase Protein In-Take

Protein-rich food helps in preventing lean muscle mass loss over age. There are several food items even vegetarian for daily need of protein. For instance, fish, meat, eggs, nuts, legumes, and dairy products. Also, you must take a close look into the water intake, at least 8 to 12 glasses per day. 

Phytoestrogens-rich Food 

Phytoestrogens-rich foods are tofu, tempeh, soybeans, linseeds, beans, sesame seeds, and soy products and mimic the effects of estrogen. This helps reduce hot flashes in women, reduces cholesterol levels, and even regulates blood pressure. 

Exercise Routine 

Any physical activity during menopause helps in several ways. It helps in a better-sleeping routine, and low anxiety and fatigue. Also, exercise reduces the risk of type 2 diabetes, cancer, obesity, high blood pressure, and low bone density. 

Treating Menopausal Symptoms 

There are different clinical methods available for treating or managing menopausal symptoms. For instance, 

1. Menopausal Hormone Therapy or MHT – The major reason for experiencing menopausal symptoms is the decrease in certain hormone levels. In that case, MHT is a great way to reduce the symptoms and replace the hormones. It greatly reduces the chance of heart disease and osteoporosis. However, you must consult the gynae and fertility expert for in-depth information regarding menopausal hormone therapy. 
2. Non-Hormonal Medication – There are certain non-hormonal medications available that can help in managing menopausal symptoms. But we highly recommend seeing an experienced doctor before taking any non-hormonal medicines. 
3. Natural Therapy – Natural therapy or complementary medicine & therapies are managing menopausal symptoms such as insomnia, anxiety, fatigue, hot flashes, etc. 

Conclusion 

At last, we hope you find all the information regarding ways to reduce symptoms of menopause. However, we recommend seeing a gynaecologist if your symptoms worsen. You can book an appointment with Dr Ruchi Ahuja today. She is one of the best gynaecologists and fertility experts in Chandigarh.