Coping with Menopause

Menopause has a 100% hit rate. By 2025, 1 billion women worldwide will be in the menopause. You're never alone

Menopause is a natural phase in a woman's life that marks the end of her reproductive years. It can bring about various physical and emotional changes due to hormonal fluctuations. Coping with menopause involves managing its symptoms and prioritising self-care. Here are some strategies that may help:

1. Educate Yourself: Learn about the physical and emotional changes that occur during menopause. Understanding what to expect can alleviate anxiety and help you prepare for the transition.

2. Seek Support: Connect with friends, family, or support groups to share experiences and gain emotional support. Discussing your feelings and challenges with others who are going through or have gone through menopause can be comforting and empowering.

Manage Symptoms

Menopause can bring symptoms like hot flashes, night sweats, mood swings, anxiety and sleep disturbances. Consider the following:

• Hot flashes and night sweats: Dress in layers, use a fan, and avoid triggers like spicy foods, caffeine, and alcohol. Talk to your doctor about hormone replacement therapy or other medications that may alleviate these symptoms.

• Mood swings and emotional changes: Practice stress management techniques like deep breathing, meditation, or engaging in activities that bring you joy. Consider therapy or counseling to help navigate the emotional aspects of menopause.

• Sleep disturbances: Follow good sleep hygiene practices, create a comfortable sleep environment, and establish a relaxing bedtime routine. 

1. Stay Active: Regular physical activity can help manage symptoms and improve overall well-being. Engage in activities like walking, swimming, yoga, or strength training. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, along with strength training exercises twice a week.

2. Eat a Balanced Diet: Focus on a healthy diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Some women find that avoiding certain trigger foods (eg, caffeine, spicy foods) can help reduce symptoms like hot flashes.

An anti-inflammatory Mediterranean based diet is an absolute must to maintain a healthy mind and body

1. Maintain Bone Health: Menopause is associated with a higher risk of osteoporosis. Consume adequate calcium and vitamin D through diet or supplements. Engage in weight-bearing exercises and consider bone density screening as recommended by your healthcare provider.

2. Practice Self-Care: Prioritize self-care activities that promote relaxation and well-being. This can include taking time for yourself, engaging in hobbies, practicing mindfulness, or engaging in activities that help you de-stress and recharge.

3. Talk to a menopause specialist: Regularly communicate with your healthcare provider about your menopause symptoms, concerns, and treatment options. They can provide guidance, monitor your health, and recommend appropriate interventions if needed.

Ladies, I am here to help you with ALL THE ABOVE. Schedule a chat.