Typically, menopause sets in in the early 50s and lasts for a few years. During menopause most women experience the symptoms of menopause, including hot flashes, mood changes, and fatigue.
Here is how to reduce the menopause symptoms:
Eat Food Rich in Vitamin D and Calcium
Menopause induces loads of hormonal changes that can weaken the bones and increase the risk of developing osteoporosis. Since vitamin D and calcium are linked with good bone health and stronger bones, you will want to add these nutrients to your diet.
A boost in vitamin D intake will subsequently reduce the risk of bone fractures. You will also want to focus on consuming calcium-rich foods, including cheese, yogurt, and milk. Certain veggies have loads of calcium too, such as kale, spinach, and kale. If you love beans and tofu, have it every other day, as these foods are enriched with calcium and help diminish the risk of bone loss, which typically occurs during menopause.
Maintain Good Weight
When you hit menopause, you might gain weight, as it is a common aspect of menopause. Weight gain typically occurs due to genetics, aging, and hormone changes. Speaking of hormone changes, it might be a good idea to opt for hormone replacement des moines ia if you reside in Des Moines, Iowa, and want to relieve the symptoms of hot flashes, vaginal dryness, and sleep problems.
Nonetheless, you will want to maintain a moderate weight as excess fat, especially around the waist, can cause serious illnesses, including diabetes and heart disease. By preventing obesity, you can reduce the symptoms of hot flashes along with preventing disease.
Consume More Veggies and Fruits
You already know the enormous benefits of consuming more fruits and veggies. According to a health survey, people who consume at least seven different fruits and veggies a day enjoy better health and live longer compared to those who stick to one or two fruits and veggies.
Nonetheless, when it comes to relieving the symptoms of menopause, you will want to increase the intake of fruits and veggies, as fruits and veggies are not only low in calories, but these can also help you feel full, which can help with effective weight management.
It is important to mention here that the risk of developing heart disease significantly increases after menopause, which is where fruits and veggies come in, as these are effective for improving your overall health.
Stay Active
You will want to stay active and move your body regularly to decrease the symptoms of menopause. While loads of research is still needed to ensure whether or not exercise can effectively treat night sweats and hot flashes, it is still proven that exercise can boost energy, promote healthier bones, decrease stress, and ensure better sleep.
You don’t necessarily have to opt for a high-intensity workout session every day; however, you might want to stick to walking and pilates. The more you move your body and exercise, the better mental and physical health you will enjoy.