For women, menopause starts in their late 40’s or 50’s. This would usually last for a few years and within these years, at least two-thirds women experience the symptoms of menopause.
This could be mood swings, hot flashes, irritability, night sweats, and tiredness. Because of this, a lot of men tend to hate this stage in their lives because performing even the most mundane tasks seem to take so much effort. But it does not have to be that way during your menopausal years.
Here are 3 helpful tips for treating symptoms of menopause.
#1 Eat more foods that are rich in calcium and Vitamin D
As we age and as menopause starts, our bones start to weaken because of hormonal changes. When left untreated, this can lead to osteoporosis. Two of the vitamins that are known to help bone health is calcium and Vitamin D. With the adequate intake of Vitamin D, you will have a lower risk of having hip fractures due to weakening bones.
Buy more calcium-rich foods like yogurt, milk, cheese, and other dairy products. You will also find it in several vegetables like spinach, kale, collard greens, sardines, tofu beans, and more. And when it comes to Vitamin D, make sure that you have enough exposure to sunlight. It’s the main source of getting Vitamin D. But make sure that you cover up and wear sunscreen to avoid getting overexposed from the harmful UV rays of the sun.
#2 Maintain a healthy weight
During the menopausal years, the tendency to gain weight is high because of aging, lifestyle, and hormonal changes. When you start gaining weight and fat especially around the waist, you risk yourself developing heart diseases and diabetes. For this reason, keep an active lifestyle and eat healthily to achieve and maintain a healthy weight.
An increase in body weight can greatly affect your menopause symptoms as well. In fact, there are studies that show that women who lose at least 10 pounds eliminate the chances of having night sweats and hot flashes. So it is safe to say that losing weight or simply maintaining a healthy weight allows you to prevent diseases and help alleviate the symptoms of menopause. As much as possible, exercise daily and avoid consuming too much sugar and soda.
#3 Eat more foods that are high in phytoestrogens
Phytoestrogens are naturally occurring plant compounds that are known to help balance the hormones since it can mimic the effects of estrogen in the body. This is also the reason why a lot of women in Asia are found out to not experience severe menopausal symptoms because of consuming foods rich in phytoestrogens.
You can get this from tofu, flax seeds, linseeds, sesame seeds, soy products, soybeans, and more. However, this would also depend on the processing methods on which the food is prepared. Phytoestrogens are known to be an ultimate menopause treatment by some as they are better than supplements as well as processed foods. So the next time you are shopping for food, consider those that contain phytoestrogens.