Tag - exercising

Cope with menopause

1- Sleep matters.

Most women suffer from sleeping issues during menopause; overcome them by avoiding larger meals, coffee, smoking or working and stressing yourself before bed time. Also, try drinking warm beverages like chamomile tea or warm milk before you sleep and keep your room cool and quiet.

2- You’re not alone in this.

You’re not the only one who goes through menopause; talk to a friend who is going through changes like you and support one another or talk to your doctor or a close family member.

3- Add Omega 3 to your diet.

It’s very useful as it can boost your mood and it can be found in fish like tuna and salmon

4- Start exercising.

If you aren’t used to exercising start with something simple like walking or jogging; and if you are, keep it up as it’s a great way to reduce hot flushes, mood swings and strengthen your bones. Also, try relaxation techniques like yoga.

5- Focus on your calcium intake.

Calcium is very important in this stage because you lose a lot of your bone mass which can lead to osteoporosis later on. Calcium can be found in foods like broccoli, spinach, almonds and soy milk.

6- Regular checkups

Make sure you have regular checkups like pelvic and breast exams, Pap tests, and mammograms. So, consult your doctor if your feel any lump in your breast or if you have a mole that has changed.

7- Hydrate

If you feel you’re getting a hot flash try and drink something cold like water or juice.

8- Weight gain

Yes, it does happen but no need to give into it. It happens as your body begins to store fat due to the hormonal imbalance accompanied by menopause. So, to get through it balance out your diet and limit your carbs consumption and keep exercising.

9- Natural menopause Vs. surgical one.

Although they both mean the end of the menstruation cycle, yet they are different. When a woman undergoes a hysterectomy, she deals with immediate hormonal change unlike the slower transition if it happens naturally

10-Hormones menopause.

You still have hormones that are produced by your adrenal glands. Hormones like estrogen and progesterone do decrease, but they won’t stop. That’s why women experience hot flashes, weight gain or urinary incontinence.

11- Relation between getting your period and going through menopause.

There’s no exact relation between when you start menstruation and when you go through menopause. You can guess it by answering questions like do you smoke?, Have you been pregnant?, At what age did your mom go through menopause? Knowing the answers to these questions can help you guess, yet it’s still not perfectly accurate.

12-Menopause symptoms are only physical.

Don’t you sometimes feel anxious, down or very emotional? Yes, there are emotional changes just like physical ones. It’s all due to the drop in hormonal levels of estrogen and progesterone.

13-Bladder control.

Some women may find it hard to hold urine long enough until they reach a bathroom. This is known by incontinence; you may even have some urine leak during exercise or laughing.