Discover natural remedies for menopause relief! Our guide offers expert advice on managing symptoms & embracing this new phase. Find balance naturally
Menopause is the time that marks the end of a woman's menstrual cycles. If you have gone 12 months without a menstrual cycle, you are most likely to be diagnosed with menopause. Menopause usually hits at the end of your 40s, but symptoms can begin as early as in your late 30s or early 40s. The average age for menopause is 51, but the fluctuations in hormones such as estrogen, progesterone and testosterone can start way before. Menopause is a biological process that comes with a myriad of overwhelming symptoms, since it deals with the functions of the thyroid, adrenals and ovaries. The big change of menopause in a woman's life comes with the following symptoms:
- Irregular menstrual cycle
- Sleep issues
- Vaginal dryness
- Night sweats
- Chills
- Changes in mood
- Hot flashes
- Decrease in breast fullness
- Thinning of the hair
- Dry skin
- Slow metabolism and weight gain
Dealing and managing all these changes can become very uncomfortable, and often medical help is required. Menopause is a biological change in a woman's body, but if not dealt with properly can cause other health problems. Here are some of the ways you can manage menopause naturally:
Exercise
One of the best ways to keep yourself fit and healthy is to exercise. Better Body is achieved through consistent physical activity, which not only makes menopause easier but also ensures you remain active and brimming with energy.. It is essential to keep up your energy levels, as fat cells do not burn fat like muscle cells do. You can join a gym or do something you enjoy such as yoga, Pilates, swimming, biking, hiking or anything that raises your heart rate. You must get exercise for at least 20 to 40 minutes a day, 4 to 5 times a week. Moreover, exercise also contributes to overall well-being and helps keeps the body and mind strong.
Avoid Sugar & Processed Foods
A diet that is high in refined sugar and carbs can raise your blood sugar, that leads to feeling irritable and tired all the time. Foods that are 'enriched', are high in sugar and MSG, and white foods such as white rice, potatoes, bread and pastas, along with sugar and raw honey, agave all should be avoided as they spike up the body's sugar level. You may ask the doctor to suggest natural sweeteners to you such as Stevia, or better, substitute sugary foods with fresh fruit, and opt for more plant-based meals.
Eat Fruits, Vegetables & Proteins
Your body gets more fiber and calcium when you eat more organic, green vegetables and fruits. Fruits and vegetables are rich in nutrients and trace minerals, and the body absorbs 98% of calcium from green vegetables and only 2% from common calcium supplements, which are mostly just ground up rock! You should also eat more and more fruits and berries, and better, eat twice as many vegetables as fruits. Eating protein rich foods such as eggs, meat and dairy, helps prevent the loss of muscle mass that comes with aging. High-protein diets also help in weight loss as they keep you full throughout the day.
Increase Water Intake
With the onset of menopause, women start experiencing dryness, and for that keeping hydrated becomes essential. Dryness is caused by the decrease in estrogen levels; hence you must be drinking 8-12 glasses of water a day. Drinking enough water also decreased bloating that comes with hormonal changes. When you increase your water intake, you also decrease the chances of weight gain as water aids in weight loss.
Avoid Foods That Trigger Symptoms
There are certain foods that trigger your symptoms of menopause including hot flashes, mood swings and night sweats. If you eat these foods regularly, or especially at night, chances are that your menopause symptoms will worsen. Common triggers are spicy or sugary food, caffeine, or alcohol. The best you can do is to avoid these foods completely or limit their consumption.
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