Specially written for every woman.
Your body is changing. You can feel it.
These days, you hardly sleep well at night. You experience night sweats and hot flushes.
You’re even beginning to forget things. Could it be memory loss?
During the day, you feel exhausted and irritable. Of course, it’s expected since you didn’t sleep well at night.
You feel strange. It’s as if you’ve lost control over your body.
Nowadays, you experience mood swings. You may be lively in the day, but towards the evening, voila! You’ve lost your muse again. You become something else – sweaty, moody.
To make matters worse, your husband and kids don’t understand you anymore. They don’t have an idea what’s wrong with you.
You feel isolated. Low-self esteem is setting in.
And the vaginal dryness? Oh, that’s even more annoying. It makes you feel less sexy and uninterested in sexual pleasure.
You have questions. You want answers.
You need help.
And I’m here to help you.
Yes, I’m here to help you.
So calm down. Relax. I have the answers you need.
I’ll guide you through the natural journey you unknowingly started some months or few years ago.
So, consider this write-up your ultimate guide to coping with menopause. Yea, Menopause!
It can’t be, you say.
Well, what about your irregular menses? Maybe it’s not yet menopause. But your body is certainly adjusting – preparing you for menopause.
First Things First
So, let’s get started.
Menopause is the last menstruation a woman ever has in her lifetime. So when a woman reaches menopause, it means that she’s stopped seeing her monthly period.
Few years before menopause, she may begin to experience certain changes in her body, such as irregular menstruation, hot flushes, and night sweats. This period is known as menopause transition or perimenopause. And it’s due to fluctuations in hormonal levels, especially estrogen.
And after 12 consecutive months of no menses, a woman is said to be postmenopausal.
Be it perimenopause, menopause or postmenopause, the classical symptoms a woman may experience include night sweats, hot flushes, insomnia, mood swings, memory loss, vaginal dryness, reduced sex-drive, sexual displeasure, and weight gain around the waist. These symptoms can make her feel irritable, frustrated, and may lead to low self-esteem.
Those symptoms are due to hormonal changes such as a reduction in estrogen levels.
Can one woman experience all those symptoms? It’s very unlikely. Maybe a few. And the menopausal experience of one woman can differ from another.
Menopause can be a terrible experience if you’re not armed with the right information, mindset, and lifestyle adjustments.
So, how can you cope with menopause?
Well, let’s dive right in!
Whatever stage you are in – perimenopause, menopause or postmenopause, the following recommendations can help you live a happy life.
These are solutions shared by real women. No theories.
#1. First, you need to understand that menopause is a normal experience.
You don’t have a strange disease. What you’re experiencing is a normal part of aging.
Other women of your age group are experiencing a similar thing. So you’re not alone.
Being aware that this is only a natural change that occurs in a woman’s body during her early or late 40’s and into her 50’s, should make you feel calm, less anxious and irritable.
Knowledge is power.
#2. Attitude is everything!
Develop a positive mindset about menopause. See the good side of it – no more terrible periods, no more pregnancy.
See it as a period of maturity. A time to relax. A time to understand yourself better, and mentor your kids and grandkids.
So, be expectant of menopause. With the right attitude, even when the symptoms begin to surface, your quality of life will not be affected.
Because you’re mentally prepared for it. So, It won’t come to you as a shock to the system.
Attitude is everything.
#3. Keep your weight in check.
If you’re yet to reach menopause or perimenopause, keeping a healthy weight can do you a lot of good.
Due to hormonal changes that occur, you tend to add weight. This can lead to arthritis or worsen your arthritis. So be physically active. 30 minutes of daily exercise is okay.
Eat a healthy diet – less saturated fats, no red meats, and lots of fruits and veggies.
You don’t want to go through each day feeling pains.
Keep your weight in check.
#4. Talk about your symptoms openly with other menopausal women.
Sharing your menopausal experience with other menopausal women can make you feel unisolated.
You’d also hear them share their own story. Nothing can be more comforting to realize that you’re not alone after all.
Share your story. You’ll be eased.
#5. Consume an adequate amount of Calcium and Vitamin D.
Estrogen influences how the body uses calcium. Without it, your risk for osteoporosis increases.
Estrogen levels decrease during menopause, so eating calcium-rich foods will help to strengthen your bones and prevent osteoporosis.
Rich sources of calcium include dairy products such as milk, yogurt, and cheese; and vegetables such as cabbage, broccoli, and kale. You can also take a calcium supplement so that your daily intake is 1,000 milligrams per day.
#6. Eat foods rich in plant estrogens (phytoestrogens)
Eating foods high in plant estrogens (phytoestrogens) may ease your menopausal symptoms and lower your cholesterol levels.
Good sources of phytoestrogens are lima beans, soybeans and soy products (such as soy milk, soy burgers, roasted soy nuts, and tofu), nuts, fennel, seeds, celery, and flaxseed oil.
#7. Do this and your sleep will improve
Insomnia is a major problem during menopause. But performing the principles of sleep hygiene and being consistent at it can help to promote good sleep.
Also, a menopausal woman shared this amazing trick on a Reddit community for menopausal women: “In a PITCH BLACK ROOM, you lie on your back and have a staring contest with the dark. Fight to blink as long as you can (I do it until my eyes sting) and you will be asleep in under 10 minutes – barring any stimulants.”
Did you get the gist?
Let me paraphrase. In a dark room (preferably your bedroom), lie on your back and keep staring at the darkness and try not to blink your eyes. You should fall asleep within 10 minutes.
Several menopausal women have tried the technique and they said it works. You too should give it a try.
A possible explanation is that when the brain sees only pure darkness for even a brief interval it triggers a very powerful “sleep cascade”.
#8. There’s medical care if symptoms go out of control.
Menopause is a natural experience that is a part of aging.
But you can decide to seek medical care if the symptoms greatly affect your quality of life, especially if after putting the above recommendations into practice.
One of such treatments is MHT ( menopause hormone therapy). It involves taking estrogen or estrogen with progesterone.
These hormones can be administered in a number of ways such as oral pills, across the skin (transdermal), implants, vaginal inserts or creams, etc.
But they have their pros and cons. For instance, estrogen-only therapy increases the risk of endometrial cancer. And not all menopausal women are qualified for MHT.
You’ll have to discuss your choice of treatment with your doctor.
So that’s it. 8 simple tips to guide you through perimenopause, menopause, and postmenopause.
And just to add that you can use water-based vaginal lubricants to take care of vaginal dryness. If you’re prone to yeast infection, avoid lubricants containing glycerin.
Apply these tips and you too will have a positive menopause story to share. You’ll also become a mentor to other menopausal ladies 😊.
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