Doctors told about menopause and ways to alleviate it

Doctors do not talk about a specific age, but around the age of 50, women begin to feel changes in their hormonal status, known as "menopause. This process can last from several months to several years and be accompanied by deterioration of health and unpleasant symptoms.

Some women just patiently wait out this period, and some find salvation in hormone replacement therapy. OBOZREVATEL analyzed the available information about natural ways to alleviate your condition.

Menopause is associated with changes in a woman's hormonal background. Today, about two-thirds of the fair sex of the world experience symptoms of this condition.

Major discomfort includes:

Night flushes.

Sweating

Irregular cycle

Vaginal dryness

Problems with sleep and mood

Weight gain

Changes in the quality of hair and skin

Fatigue

The pharmaceutical industry offers numerous remedies to improve one's condition, but they can only help for a while. The best choice may be natural ways to relieve menopausal symptoms.

Consume Protein

Protein is one of the most essential macronutrients that we get from food during our lives. It does not lose its usefulness during menopause. Regular consumption of protein prevents the loss of muscle mass that threatens us with age. In addition, experts assure that high-protein foods will help us lose weight, because they increase our satiety and the number of calories burned.

Enrich your diet with vitamin D and calcium

Calcium and vitamin D ensure the health and strength of the bone system, while hormonal changes can weaken them and increase the risk of osteoporosis. Studies have proven that adequate levels of these substances provide a lower likelihood of hip fracture in menopausal women.

To ensure adequate levels, add foods high in them to your diet, such as green leafy vegetables, beans, sardines, eggs, and healthy oils.

Avoid trigger foods

Some foods cause mood swings, night sweats and hot flashes even at a young age, regardless of the state of your hormonal system. These tend to include coffee, alcohol, spicy foods, and sweets. Monitor how you feel after eating and avoid foods that trigger your menopausal symptoms.

Reach your desired weight and maintain it

One of the symptoms of menopause is weight gain. This is related to lifestyle, aging, and hormonal changes. Excess body fat not only affects your figure, but can also cause heart disease or diabetes.

One experiment involving more than 17,000 women showed that those who were able to lose 10% of their weight within a year lost night sweats and hot flashes.

Eat fruits and vegetables

A diet of fruits and vegetables can help with symptom relief. These foods are low in calories, yet full of nutrition, allowing you to feel nourished and maintain a steady weight. They can help reduce cardiovascular disease, which tends to develop specifically during menopause. This can be due to age, being overweight and low estrogen levels.

Exercise

The role of physical activity is very important throughout life and keeps you healthy. Regular exercise can reduce the risk of developing heart disease, type II diabetes and cancer.

At the same time, some studies have proven that exercising three hours a week for one year improved physical and mental health and quality of life during menopause.

Add phytoestrogens to your diet

During menopause, estrogen levels drop, which negatively affects a woman's body. Phytoestrogens are natural plant compounds that can mimic the function of the insufficient hormone.

They can be replenished from ordinary foodstuffs: soy, sesame and flax seeds, tofu, beans. Scientists have confirmed that a diet high in soy can lower cholesterol and blood pressure, as well as reduce hot flashes and night sweats in menopausal women.

Drink water

During menopause, women often experience dryness associated with decreased estrogen levels. Normal drinking water can alleviate these symptoms, as well as improve metabolic processes, prevent overweight and prevent bloating caused by hormonal changes.

Reduce your intake of refined sugar and processed foods

High levels of refined carbohydrates and sugar can cause blood glucose levels to spike than lead to fatigue or irritability. In addition, studies show that large amounts of processed foods in daily consumption negatively affect bone quality and contribute to depression in menopausal women.

Menopause is not a disease, but a natural process of life. Although its symptoms can be long and unpleasant, following certain treatment tips, adjusting your diet and moderate physical activity can help reduce their manifestations, improve your health and keep you healthy for years to come.

Earlier OBOZREVATEL told about andropause in the life of men. 

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