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Last updated on July 24th, 2023 at 02:32 pm
Are you nearing menopause or going through it now? Let’s talk about some important tips for staying healthy during menopause.
Menopause will be part of every woman’s life. It signifies the end of the childbearing years, and is “diagnosed” when you’ve gone 12 months without a menstrual period. The average age for menopause in the United States is 51.Â
In some cases, a woman may go through early menopause, before the age of 45. And in even fewer cases, a woman may experience premature menopause, before the age of 40.
The symptoms of premature and early menopause are mostly the same as regular menopause. However, for some, they may be more severe.
No matter the age a woman goes through menopause, it’s essential to take care of your health during this crucial time of life.
Reduced levels of estrogen in your body put you at increased risk of heart disease and osteoporosis, affect your mood, and can cause uncomfortable hot flashes–and that’s just for starters.
That’s why it’s essential to come up with a plan to stay healthy and active. Fluctuating hormone levels can make it more difficult for you to maintain your energy and sense of well-being, so finding a strategy that works for you and your lifestyle is essential.Â
The Importance of Staying Healthy During Menopause
For many of us, our bodies seem to function almost on auto-pilot during our teens, twenties, and thirties. However, the forties are crucial as they mark the beginning of perimenopause.
By the time menopause hits, a whole lot of changes are already in the works, And, since a woman’s body undergoes so many changes during perimenopause and menopause, you need a proactive plan for staying healthy.
Although almost all of the changes that come with this transition are beyond your control, making positive lifestyle changes is within our power.
For example, a healthy diet and exercise plan is a good way to minimize the effects of hormonal changes.Â
Women who don’t take charge of their health during this time can feel overwhelmed during menopause. But, with some physical and mental preparation, the road ahead can be a bit smoother.
How to Stay Healthy and Remain Active During Menopause
Luckily, there are many ways to stay healthy and active during menopause. Start gradually, and determine what works best for you. Let’s learn more.Â
Start an Exercise Progam
The route to success when developing a new routine is to start slow. When it comes to exercise, if your only “workout” has been walking around the neighborhood, it may be impossible for you to suddenly begin spending three hours at the gym every day. In fact, you may be setting yourself up to feel like exercise is too difficult, when that’s not the problem at all.Â
When starting anything new, begin slowly. This will help you sustain your new routine in the long run. You can always add more complex workouts later, depending on your fitness level.Â
Have a Morning Routine
Menopause can bring problems with fatigue. You might sometimes feel tired and rundown, even after sleeping for seven or eight hours.
This is a problem that’s often caused by hormonal changes. Although you have no control over it, you can work through it.
Start by developing a bedtime routine that helps ensure you get to sleep on time. Then begin your day with a morning routine that gets you moving and calms your mind.Â
Include meditation, yoga, and some light exercise, followed by a little time outdoors. This is a terrific way to start some positive daily habits.Â
Eat Healthy
Eating healthy is essential to keep your body functioning at its best.
Menopause can bring increases in blood pressure and mood swings. So stay away from food that can exacerbate these problems. Â
Incorporate lean proteins, fruits, calcium-rich foods, and leafy greens into your diet.
It’s been shown that soy-based products can help with relieving certain menopausal symptoms (like hot flashes) in some women. Try to get soy from food versus supplements if possible.Â
Exercise your Mind
If you’re in a rut mentally, this will probably affect your physical well-being too.
You might not feel like staying busy, but getting engaged in activities that stimulate your mind can improve your mood. And, that can have a ripple effect–giving you the motivation to participate in physical activities as well.Â
Visit the library, take a class, or get involved in community service. These are just a few ideas, but there are lots of ways to exercise your mind that will also get you out and about.
Sleep WellÂ
It’s essential to make sure you’re getting enough quality sleep during perimenopause and menopause. Unfortunately, your sleep cycle may be disrupted because of your fluctuating hormones.
Creating good sleep habits is more important than ever at this time of your life.
To start, try to make your bedroom as comfortable as possible. If your bed is uncomfortable and keeps you tossing and turning, you may want to invest in a new better quality mattress.
Turn off the screens, and play some relaxing music before bed. Make sure your bedroom is not too warm or too cold, and keep it dark.
Meditating before you fall asleep is also a wonderful way to help you relax and prepare for a restful night’s sleep.Â
Avoid Drinking and SmokingÂ
It’s crucial to avoid drinking and smoking during menopause. Menopause can reduce the serotonin, oxytocin, and dopamine levels in your blood. This is why some women feel stressed, anxious, and depressed during this time. Alcohol, cigarettes, and caffeinated drinks will aggravate this problem.
Giving up these unhealthy habits can help your mood and give you more energy–not to mention the numerous other health benefits that come with quitting smoking and drinking.Â
Move OutdoorsÂ
It is essential to spend time outdoors, as studies have shown that being out in nature significantly reduces stress hormones.
And, no, you don’t have to plan a hiking trip or run a marathon. Simply walking amidst greenery, going for a light run, engaging in hobbies like gardening, or planning short getaways is enough to get you started.
Build a NetworkÂ
Building a network around this time is very important too. Staying close to friends and family will go a long way toward helping you feel good mentally and even physically, as you make plans and spend time with your loved ones.
Perimenopause and menopause can be very trying, but getting advice from good friends and family who have already gone through it can be an amazing support. If you need help, don’t be afraid to ask for it. Being around women who have experienced menopause means you can get first-hand advice that might make all the difference.
Final ThoughtsÂ
Embracing this new phase of your life with openness will help you cope with the changes that come with menopause in a positive way. In fact, this is the perfect opportunity to bring more balance into your life by picking up healthy habits that will serve you for a lifetime.
Also read:
Free Self-Care Checklist Printable (20 Ideas You Can Start Now)
8 of the Best Long Hairstyles for Women Over 50
5 Essential Annual Checkups for Women Over 50
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