Women over the age of 40 go through so many bodily changes that it can be overwhelming when it comes to changing up their routines to keep up with them.
One of the most complex parts about getting older for many women is suddenly having to deal with menopause symptoms, like hot flashes, mood swings, night sweats, etc. These symptoms can be super disruptive to everyday life and can be overwhelming to manage. Although Hormone Replacement Theory is a popular option for lessening these symptoms, there are also simple lifestyle habits women can utilize to help dodge the worst of them. Using information from health experts, we’ve listed four habits women can follow to help manage their menopause symptoms. Read more about them below.
Struggling With Sleep? This Rechargeable Sound Machine Is A Total Game-Changer
1. Eat A Healthy, High-Fiber Diet
Although it's crucial to eat well throughout your entire life, it becomes even more important as you start to age and enter new phases of your life, like menopause. Not only will eating well help you live longer, but it will help you live better, as keeping a diet full of clean, nutritious foods can give your body what it needs to function properly. A high-fiber diet is especially important, as fiber-rich foods can help ease certain symptoms.
"A balanced, healthy diet can help your body weather the effects of menopause," notes the Women's Health Care Center of Houston. "Aim for plenty of fiber from whole grains, fruits, and vegetables; vitamins and minerals from citrus fruits, berries, and leafy greens; calcium from dairy; and lean proteins. Try to space your meals evenly apart to help manage blood sugar levels."
2. Start Strength Training
Like eating well, working out can help in all aspects of life, and can give you more health benefits as you get older. Many women reach menopause, maybe put on a bit of weight, and think they should stick to cardio for their workouts. However, to feel stronger and avoid feeling weaker, health experts note it's crucial to incorporate strength training.
"Bone mass can take a hit in the years before and after menopause due to falling estrogen levels," Dr. Samantha M. Dunham told NYU Langone Health. "It's important to do what you can to maintain the bone mass you have."
3. Drink Less Alcohol
As research develops, many scientists and health experts have come to discover that, despite former statements or statistics, any amount of alcohol can be harmful to your health. Although it can be difficult for social drinkers to give up alcohol altogether, as you enter menopause, experts suggest cutting back on it significantly.
Dr. Dunham notes that alcohol can "trigger" hot flashes, and Laurie S. Jeffers, DNP, co-director of the Center for Midlife Health and Menopause, also told NYU that "the menopause transition can make some women more susceptible to anxiety and depression, which alcohol can exacerbate."
4. Get A Good Night's Sleep
One of the best ways to balance hormones and 'reset' your body for the following day is to get a good night's sleep. However, for many menopausal women, it can become more difficult, with hot flashes and other bodily changes that make it easier for their sleep to get disrupted. That's why health experts encourage women not to lose sight of just how important good sleep is.
"Low hormone levels can lead to sleeping problems but also cause fatigue, difficulty concentrating, headaches, muscle and joint pains, and mood changes – a lack of sleep can further exacerbate these symptoms," wrote menopause specialist, Dr. Louise Newsom, who suggests Hormone Replacement Therapy (HRT) to help improve sleep quality during menopause. "Because good sleep is essential to your health, it is worth doing all you can to maximise as much-needed downtime and let your brain work its magic while you sleep."
