First things first! Women must realise that menopause is not a disease or a health disorder but is something very natural in their lives. It should be accepted and must not be feared or stressed about. But, there are certain situations where menopause can turn out to trigger some psychological or physical side effects if you don’t take care of it as you are supposed to.
Menopause begins around the late 40s or 50s and might last for around a few years. During this period of time, women experience symptoms such as night sweats, mood swings, tiredness, irritability, and hot flashes. It is expected that patients seek medical attention and get these symptoms attended to before they turn out to trigger any serious diseases, such as diabetes, heart disease, obesity, or others.
You just need to be aware of the right approaches to be able to manage your menopause symptoms. To help you attain that peace of mind for countering the menopause symptoms, here are five crucial tips for you to count on.
1. Add More of Magnesium-Rich Foods to Your Diet
Magnesium is one of the crucial minerals that is responsible for conducting hundreds of functions in the human body. Women who are going through menopause symptoms are most likely affected by magnesium deficiency, which is indicated by hot flashes or night sweats.
If your menopause test turns out to be positive, it might mostly be due to the magnesium deficiency. This might lead to irritability, joint pain, and stiffness. Moreover, it might also lead you to suffer from high blood pressure, type II diabetes, and loss of bone density issues. You must add magnesium-rich foods to your diet, such as nuts & seeds, whole grains, dark chocolate, leafy green vegetables, etc.
Human bodies don’t have the capability to produce magnesium naturally, for which it is important for you to acquire it from external food sources, as suggested above. You can also consume some menopause supplements to boost the magnesium levels in your body, but only upon doctor’s recommendations.
2. Do Some Exercises and Make it Your Habit
If a woman is fit, active, and exercises regularly, there is less chance for her to suffer when menopause hits. Proper exercise is very crucial, not just for countering the short-term menopause symptoms but also to keep you safe from diseases such as osteoporosis or heart disease.
With regular exercise, you will be able to strengthen the muscles and bones that support your entire life system. Thus, the mobility and flexibility quotient will also increase, helping you to keep up with your good overall health. Some of the best activities you can count on include aerobics, walking, or jogging as standard exercises.
But you can also get into intense workout sessions under the supervision of experts to complement your existing fitness routine. Keep that up, and you shall see your menopause symptoms coming under control.
3. Maintain a Moderate Body Weight
When you are going through menopause, it is quite common for you to gain excessive weight. It will mostly be due to the combination of changing hormones, genetics, lifestyle, and ageing. But, gaining weight, mostly around the waist region, will increase the risk for you to develop conditions such as diabetes or heart disease.
Moreover, increased body weight will also adversely affect the menopause symptoms and make it worse. As per medical studies, it is proven that women who work towards reducing their body weight by at least 10% have experienced better results in controlling menopause symptoms such as night sweats or hot flashes.
So, remember that achieving or maintaining a healthy body weight will alleviate your menopause symptoms and help prevent all forms of diseases.
4. Reduce the Consumption of Processed Foods and Refined Sugar
When you take a diet that’s high in refined sugar and carbs, it might cause a sharp spike and drop in your blood sugar levels. Thus, it will make you feel more irritable and tired, which will adversely affect the mental and physical symptoms of your menopause condition. There have been studies done to determine that diets that consist of refined carbs are prone to increase depression risk in postmenopausal women.
Apart from that, diets that have more processed foods are also responsible for adversely affecting bone health. Things might also worsen if these processed foods replace the ones that are actually nutrient-rich for your body. As per a study by EJCN, women who are between 50 to 59 and are consuming more snacks or processed foods in their diet are reported to have poor bone quality.
Thus, if you have been diagnosed with menopause symptoms, change your diet routine today. And if you haven’t experienced the symptoms yet, start controlling your consumption of refined sugar or processed foods.
Also Read: Menopause Symptoms, Causes, Diagnosis Treatment
5. Visit Your Doctors Regularly
The most important thing you must do when menopause symptoms hit you is to consult your doctors and stay in touch with them. You must visit them for routine screenings, depending on the time intervals they ask you to follow.
The doctors shall recommend certain diagnostic tests, such as self-breast exams, doctor-administered exams, ultrasounds, mammograms, colonoscopies, and other such tests, to help identify the intensity of the menopause symptoms. Even though you have had an oophorectomy or hysterectomy procedure, doctors will advise you to get the area checked every couple of years.
Following that, you get a prescription to do a full-body skin examination to prevent any risk of skin cancer in women while they are experiencing menopause symptoms.
Conclusion
These are the five crucial tips that you must count on for dealing with your menopause symptoms. Don’t scare yourself when you notice the symptoms first, and connect with your doctors to realise the causes. The discomfort might be unbearable at times, but there are medications and remedies to bring them under control.
When you reach out to your doctor for a diagnosis, they might examine you physically but then recommend certain diagnostic tests to get clarity on the condition and what solutions can be apt for your case.
Agilus Diagnostics is one of the most reputed diagnostic centres for you to get your tests done and reports generated in the least possible time. We have expert medical staff and modern tools to help conduct the tests in the most feasible manner possible. Do connect with us, and book your test appointment.
Agilus Diagnostics, a subsidiary of Fortis Healthcare Limited
