7 Lifestyle Tips for Menopause

From hot flashes to mood swings and weight gain, the effects of menopause are widespread and can be overwhelming and bothersome. Here are 7 lifestyle tips that will help you during this transition. 

Foods for Hot Flashes 

There are certain foods that are thought to be beneficial to those who are suffering with menopausal symptoms. Phytoestrogens, plant-based chemicals, can reduce the severity of hot flashes and night sweats. These properties can be found in chickpeas, lentils, flaxseed, whole grains, edamame, legumes, and leafy green vegetables. 

Things to Avoid 

Avoid triggers such as spicy foods, coffee, chocolate, hot beverages, and wine/alcohol. 

Protect your Heart 

The decrease in estrogen during menopause increases your risk for heart disease. To counteract this, it is recommended that you increase your consumption of foods rich in omega fatty acids. Some examples would be fish, eggs, avocados, sunflower seeds, and walnuts. These fatty acids help decrease LDL cholesterol, triglycerides, and blood pressure all while increasing your good HDL cholesterol. In turn this helps to lower your risk of heart disease. 

Protect your Bones 

The decrease in estrogen during menopause increases your risk for osteoporosis. Three supplements that are extremely important for your bone health are vitamin D3, magnesium, and calcium. When taken together these help strengthen your bone density and decrease your risks of fractures. Some foods that are rich in these supplements are: legumes, dark leafy greens, broccoli, bananas, nuts, sunflower seeds, pumpkin seeds, and salmon. 

Avoid tight fitting clothing 

If you’re suffering from hot flashes, tight fitting clothing can make your symptoms worse! It is recommended that you wear light, loose-fitting, breathable fabrics such as cotton. 

Get Active 

If you are not someone who likes to exercise regularly, now is the perfect time to start! Not only does exercising help maintain your weight, but it is also healthy for your heart, bones, and mental health. It is recommended that you engage in 20 minutes per day of light cardio and weight bearing exercises. This can help reduce the severity of mood swings, anxiety, depression, night sweats, hot flashes, weight gain, and insomnia. 

Invest in a Good Lubricant 

Sex after menopause doesn’t have to hurt! After menopause, estrogen levels decrease and this leads to vaginal dryness and the thinning of the skin. A great way to help combat those symptoms during intercourse is using a silicone based lubricant. Two good brands are Leuvena and Wet Platinum. Can't find those at your local drug store? No problem! They can easily be found on Amazon Prime. Unlike alcohol based lubricant, silicone adds moisture without being sticky or very drying to the skin.

Author
Taylore Passero PA-C

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