Are hot flashes making your life a nightmare? Menopause is not easy; fortunately, you can learn how to deal with the symptoms at home. Fortunately, menopause occurs in the late 40s for most women and lasts a few years, but how do you cope during this time? You can seek help from experts in menopause in Winter Park who will naturally guide you on ways to overcome menopause. Here are ways to combat menopause symptoms by yourself.
Eat Calcium and Vitamin D-rich Foods
The hormonal changes during menopause can have far-fetching effects leading to weakened bone structure and osteoporosis. However, you can improve lost bone density related to menopause with adequate calcium and vitamin D in your diet. Menopausal osteoporosis might cause hip fractures due to minor accidents. Dairy products, leafy vegetables, tofu, sardines, and beans are good sources of calcium. Sunlight might be a good source of vitamin D, you could take supplements during the prolonged cold and dark winters.
Maintain a Healthy Weight
It is easy to gain weight during menopause as your body’s hormones change or result from aging and genetics. Excess weight might accumulate around the waist, increasing risks to conditions such as diabetes and heart disease. Low body weight during menopause might prevent hot flashes and night sweats.
Avoid Trigger Foods That Cause the Menopausal Symptoms
Food triggers hot flashes, night sweats, and mood swings. Although the trigger food varies from one person to another, the typical food that affects women at menopause includes caffeine, alcohol, spicy and sugary foods. You would know the food which triggers the menopausal symptom by keeping a diary about the symptoms experienced and the food consumed.
Inactivity causes hot flashes and other symptoms, and women who have severe menopausal symptoms confirm that exercises helped keep their symptoms under control. Additionally, the exercises are associated with better health outcomes and protection against certain health conditions such as hypertension and diabetes.
The phytoestrogens found in the plants would mimic the natural body estrogen’s effects and help balance the hormones. Menopause periods are known for reduced blood estrogen, and hormone deficiency is associated with hot flashes. Asian cultures are associated with diets rich in phytoestrogens, and women in these parts of the world rarely experience hot flashes. Phytoestrogens are found in soy, tofu, flaxseeds, linseeds, sesame seeds, and beans.
The decrease in estrogen levels might make women during menopause experience dryness. You might wish to combat the dryness by staying hydrated; you should drink more than eight glasses of water daily. The water might reduce bloating due to hormonal changes and keep you full for an extended period. The water may prevent weight gain and aid weight loss.
Menopause is a painful period that occurs for a few years in your late 40s or early 50s. Even though it is a short period, its symptoms might impact your life, leading to life-threatening conditions like diabetes, heart problems, and osteoporosis. You can combat menopausal symptoms such as hot flashes and excessive sweating with proper nutrition. You may wish to include vitamins and minerals in your diet to promote better health and prevent opportunistic conditions.