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Menopause is a natural stage of life, but it doesn’t have to be painful. Unfortunately, the ‘hot flushes and night sweats’ image of menopause isn’t exactly pleasant. Many women find that the process brings with it a raft of issues – from anxiety and depression to insomnia, hot flashes, and vaginal dryness. But help is at hand! Natural solutions can ease symptoms, reduce the length of time you spend in menopause, and even alleviate its effects on your body fat percentage and BMI. Here are ten ways to make your transition as smooth as possible.
Stay strong and active
Being fit and active is one of the best ways to cope with the side effects of natural menopause. Regular exercise has been shown to ease anxiety, depression, insomnia, and hot flashes, as well as help with vaginal dryness, mood swings, and even memory loss. These are symptoms which can be eased naturally with a healthy diet and exercise. But they can also increase your risk of certain inflammatory conditions – which can significantly increase your chances of heart disease. So stay strong and active during menopause and you’ll be less likely to fall victim to these conditions. You’ll also enjoy other benefits of maintaining a strong and active lifestyle, including reduced risk of diabetes and osteoporosis, better self-esteem and self-confidence, and a healthier appearance. So keep exercising!
Achieving hormone balance is an important part of the menopause transition. It can happen naturally, or be triggered by surgery or things like a hysterectomy. In either case, balanced hormone levels help to ease the symptoms of perimenopause, including hot flashes and night sweats. The good news is that hormone replacement therapy (HRT) is no longer the only way to achieve this! There are now many natural alternatives to HRT, including acupuncture, meditation, and dietary changes. Another effective natural method is hormone replacement therapy (HRT). It has fallen out of favor in recent years, but a new study on women over 60 has shown that it is safe and effective. Your GP will be able to let you know if it could be right for you.
Go on a diet
Now, this isn’t as crazy as it sounds. Research shows that estrogen levels fall at menopause, which can cause an increase in body fat. A healthy diet can help to reduce this effect, and has been shown to ease a number of symptoms associated with menopause, including hot flashes and night sweats, mood swings and insomnia. The Mediterranean diet is one of the best choices during menopause, as it’s rich in anti-inflammatory foods and healthy fats like olive oil and fish, which can reduce the risk of heart disease, diabetes, and osteoporosis. It’s also low in sugar and refined carbs, which can increase the risk of obesity. Choose foods high in fibre, vitamins B and E, and calcium, and you’ll be on your way to a healthy weight and a smooth transition to menopause.
Exercises for natural menopause relief
If you’re worried about the effects of aging, it can be tempting to take a break from the gym. But in fact, staying active is one of the best ways to fight the effects of aging. Exercise has been shown to ease a number of symptoms associated with menopause, including hot flashes and night sweats, mood swings and insomnia. And it’s not just good for your mind and mood – it also helps you to maintain a healthy weight and a healthy heart, and may even protect against osteoporosis. You don’t need to go on a punishing fitness regime to enjoy these benefits – just a couple of workouts a week will do. You can choose any type of exercise you like, from aerobic classes, to yoga and pilates. The important thing is to do it regularly.
Commit to a sound sleep schedule
A solid sleep routine is an important part of a healthy lifestyle, but it becomes especially crucial during menopause. Hot flashes typically occur during the day and night, so a good quality night’s sleep is vital, both to lessen their impact and to give you the energy to get through the day. It’s important to get into a sleep routine during menopause, as it can take some time to find the right amount of sleep for you. Try to go to bed and wake up at the same time every day, and keep your bedroom as dark and quiet as possible. This can help to regulate your body clock and make it easier to get to sleep.
Don’t smoke, but don’t stress either
Menopause can be a stressful time, and high levels of stress can lead to inflammatory conditions, including heart disease and diabetes. It’s important to try to keep your stress levels low, and there are several ways to do this. One of the best ways to lower your stress levels is to get a good night’s sleep, as this also helps to ease hot flashes. Meditation and mindfulness exercises have been shown to lower stress levels in a very short time. Eating a balanced diet full of anti-inflammatory foods can help to lower your risk of inflammatory conditions like heart disease and diabetes.
The menopause can be a stressful and challenging time in a woman’s life, but there are plenty of natural ways to ease the transition. Stay strong and active, follow a Mediterranean diet, keep up your stress levels, and commit to a sound sleep schedule. You’ll be on your way to a healthier, happier, and smoother transition to menopause.
All the content on this blog, including medical opinion and any other health-related information, are solely to provide information only. Any information/statements on this blog are not intended to diagnose, treat, cure or prevent any disease, and should NOT be a substitute for health and medical advice that can be provided by your own physician/medical doctor. We at Nano Singapore Shop, encourage you to consult a doctor before making any health or diet changes, especially any changes related to a specific diagnosis or condition.