Menopause affects every woman differently. Some women have no symptoms, while others experience changes in several areas of their lives. As women age, their ovaries stop producing the hormones estrogen and progesterone, and the accompanying symptoms can be challenging. Some symptoms that might start in the years around menopause include irregular periods, hot flashes, difficulty sleeping and mood changes. Making lifestyle changes may ease the discomfort of menopause symptoms and promote health in the long run. Here are tips from womenshealth.gov:
1. Eat healthy food: Eating a balanced diet can provide energy and protect your health. Limit alcohol or caffeine, which can affect sleep. Learn more about nutrition.
2. If you smoke, quit: In addition to causing many serious health conditions, smoking may trigger hot flashes, weakens bones and can irritate the bladder, which may become more sensitive during menopause. Get help to quit.
3. Get regular exercise: Regular physical activity helps reduce or maintain weight, improves sleep, strengthens bones and elevates mood. Read about ways to get active and how much exercise is recommended. 4. Try stress-reduction techniques. If you do them regularly, techniques such as meditation or yoga can help you cope with symptoms. Learn more about reducing stress.
4. Maintain a healthy weight: If you’re overweight, losing weight may reduce hot flashes, according to one recent study. Losing the extra weight also can help with your overall health and well-being. 6. Get plenty of sleep...at least 7-8 hours per day. When you sleep enough, you are more alert and energetic during the day.
5. Change your sleep environment: f you suffer from night sweats and insomnia, try wicking sleepwear and temperature regulating sheets, cooling mattress pads and cooling pillows.