We cannot avoid it, so there is no need to fear aging either. We have some tips on how to cope better with the hormonal changes during menopause.
Most women dream of eternal youth. But it is the cycle of life that we change. So every woman, without exception, will go through menopause (climacteric).
For most of them this is around the age of 50, but it can also be earlier or a little later. But don’t worry, after your last period (menopause) your life will change, but don’t forget that changes are not always bad.
We have put together the ultimate hacks for you that have a positive effect on body and soul, so that you get through the menopause without any quarrels.
1. Cooling off for hot flashes
For many women, symptoms like hot flashes are almost like the end of the world. Yes, the spontaneous changes between sweating and freezing are also really uncomfortable. But instead of waiting for it and then getting angry about it, you can also prepare for it and look at the changes in hormonal changes (less estrogen) with more calmness.
The symptom of hot flashes can also be controlled a little. You should avoid the following: Hot baths, hot drinks, spicy food, alcohol, stress, showering that is too hot, intensive training, sugar, caffeine and tea.
2. Help with fatigue
With the onset of menopause, you can be extremely tired. This symptom can also be due to an iron deficiency. If you want to know exactly, have a doctor do a blood count.
Above all, you can counteract this with the right diet: Pay attention to foods that provide you with good energy without increasing the glycemic index. Brown rice and whole grain bread, quinoa, potatoes … these are your new suppliers for complex carbohydrates. You should also keep an eye out for foods that contain iron. The following foods provide a lot of it: red meat, lentils, chickpeas, pumpkin seeds, peaches and oysters.
3. Sleep early against lack of sleep
Fatigue leads us directly to the opposite problem that women during menopause often report: insomnia. Night sweats and stress can keep you awake beyond 50, just like young children do. The unusual hormone deficiency, especially progesterone, which also has a calming effect, robs you of sleep.
Do you wake up early in the morning around four or five o’clock and can no longer fall asleep? On the one hand, you should try to go to sleep early so that you have a good sleep in the early morning when you wake up.
On the other hand, you shouldn’t stay in bed brooding any longer, but rather switch to the sofa. Thinking is easier there and so you can banish negative thoughts from your bedroom, after all you normally want to relax and dream there.
Speaking of bedrooms: make sure the room temperature is pleasantly cool, around 18 degrees, so that the heat doesn’t wake you up.
4. Build strengths and muscles
It is said that women over 30 lose around 0.4 kilos of muscle mass per year. To make matters worse, this portion is also filled with fat mass! Did you think that was it with bad news? We’re sorry, there’s something else to come. With menopause, fat also has a tendency to settle in our abdominal region!
What strengthens and builds up the muscles: sport and healthy nutrition. Sports that target the deeper muscles are best suited. Pilates is such a miracle sport. The deep muscles are built up, and the abdominal and pelvic floor muscles benefit from this. These then also counteract the lowering of the organ. In addition, the sport promotes an attractive silhouette. By the way, yoga is just as good for you.
Sure, you should continue to do endurance sports for your circulation – for example jogging or walking. After all, your heart needs support now too. What many forget: With menopause, the risk of cardiovascular disease increases in women to the same level as in men.
5. Prevent osteoporosis
With menopause and decreased hormone production, bone density can decrease. It is therefore all the more important for women going through menopause to ensure that they have adequate calcium intake. There is a lot of calcium in these foods: milk, yogurt, Emmental, kale, fennel, broccoli, almonds.
Another important nutrient is vitamin D, it protects and strengthens bones. Around 20 minutes a day in the sun (be careful not to forget sunscreen!) Or dietary supplements are helpful for vitamin D intake, especially in the winter months.
Don’t let it get you down, other women have easily survived menopause and are now feeling better than ever.
6. Bring the mood into balance
Almost all women struggle with mood swings during menopause. Just now everything was in perfect order and suddenly dark clouds of bad mood float over everything.
St. John’s wort preparations, among other things, can help against such mood swings and restlessness. In addition, sport and a lot of relaxation ensure a balanced interior and drive away nervousness and brooding.
Image source: iStock