Menopause is something that every female will have to deal with at some point in their lives. It typically begins in a woman’s late 40s or early 50s and will usually last a few years. During this time, at least two-thirds of women experience symptoms of menopause, which may include various symptoms such as mood swings, hot flashes, night sweats, or tiredness. However, there are many things you can do to help alleviate the symptoms or side effects of menopause, from purchasing high-quality pajamas to changing your diet. Here are ten tips you need to know to help manage menopause.
1. Purchase a Portable Fan
Feeling overheated or having a hot flash is a very common side effect of menopause. You won’t always have complete control over the temperature of the places you go to, such as your workplace or other public areas. However, that doesn’t mean you need to live uncomfortably. An easy solution is to invest in a portable fan. You can bring this with you everywhere since they’re small enough to fit in your purse. These powerful little machines will make a world of difference and provide relief for those sudden hot flashes.
2. Invest in Quality Pajamas
A common problem most women face during menopause is waking up in the middle of the night because of night sweats. Not being comfortable in the fabric you wear will make it harder to sleep through the night. It’s essential to invest in lightweight and breathable materials to keep yourself cool through the night. These top-rated menopause pajamas are our top choice to help you get through the night because they’re made of moisture-wicking technology that offers complete comfort and style. Consider purchasing a short panel nightshirt or an adorable two-piece pleated nighttime set and get ready to enjoy a full night of sleep again.
3. Eat a Healthier Diet
Choosing to change your diet, such as including more vegetables and fruits in your everyday meals, will help alleviate many common menopause symptoms. Vegetables and fruits are very low in calories, so you can eat more and feel full while maintaining or losing extra weight. Besides the weight loss component of eating healthier, it can also decrease the likelihood of diseases such as heart disease or prevent bone loss.
4. Drink Lots of Water
Staying hydrated is very important, especially during menopause. First, you’re likely to feel dehydrated from the amount of sweating caused by hot flashes or night sweats, so it’s essential to drink extra water to replace those lost fluids. Your skin is likely to feel flaky or dry during menopause, and a way to combat this symptom is by drinking extra water during the day. Remember, if you’re feeling thirsty, you’re most likely already dehydrated. Shoot for 8-12 glasses of water a day.
5. Dress in Layers
It’s normal during menopause to feel hot one minute and chilly the next. Plus, the temperature of indoor places might be dramatically different from the outside temperature. Try to dress in multiple layers to fix this issue. If you feel too hot, you can take off a few layers. If after a hot flash, you start to feel chilly, you’re able to add those layers back on. Also consider adding moisture wicking clothing to your wardrobe.
6. Limit Your Alcohol and Caffeine Intake
While you may enjoy having a glass of wine, or a cup of coffee every day, it might not be the best for menopause symptoms. If you tend to drink copious amounts of either during the day, you should consider cutting back. The more you drink, the higher chance that your menopause symptoms will flare up. Alcohol and caffeine can increase the number of bathroom visits, make sleep more difficult, and even trigger hot flashes. Plus, having too much alcohol can increase depression or anxiety.
7. Consider Hormone Therapy
Some women may experience up to 20 hot flashes every day, which can make it hard to focus on your daily life. If you find that your hot flashes are changing your work or everyday life, you might want to consider hormone therapy. As with any type of treatment, there are risks associated, so it’s essential to consult with your doctor before taking any kind of hormone therapy supplement to ensure it works for your specific situation.
8. Cut Down On Processed Foods
When you’re constantly eating processed foods such as sugar or refined carbs, you can expect a rise or spike in your blood sugar, which can contribute to feeling irritable or tired. It can affect bone health and increase the risk of depression. By reducing the number of processed foods, you eat during the day, you’ll be able to properly manage your energy and mood throughout the day.
9. Exercise Frequently
If you didn’t already have an established workout routine, now would be a good time to start one. Working out regularly can help relieve many symptoms associated with menopause. When you work out regularly, you can expect to decrease stress, sleep better at night, reduce mood swings and maintain a healthy weight. Easy ways to incorporate exercise into your everyday life may be to incorporate a daily walk, choose the stairs over the elevator, or park further away from the entrance of a store to encourage movement.
10. Talk to Your Friends
It’s easy to feel like you are alone with the symptoms you might be feeling during this time of your life. However, it will help to increase your mood and mindset to have your friends around. Most likely, your friends are facing similar types of changes or challenges with menopause. Talking through these types of issues that you’re going through will make menopause more bearable and increase your wellbeing.
Menopause can seem overwhelming, but it doesn’t have to be. By investing the time and care into your wellbeing and following the above steps, you’ll be able to manage your menopause symptoms better. Remember, if something feels too overwhelming, always consult with your doctor to find a solution to make your life more enjoyable.