While social media is claimed to reduce advertisements for ‘magical’ products Menopause Symptoms for good, a major expert states that simple, everyday habits can be ignored.
Beyond the world Menopause Day on 18 October, Dr. Claire Fips, GP and BMS (British (British Menopause Society) Menopause The London Gynecology specialist highlighted that while everyone’s experience of menopause is unique, the following eight easy health changes can help you support you through the journey.
1. Practice good sleep hygiene
Menopause can affect your sleep in many ways, from night sweat to bladder instability, so it is important to practice good sleep hygiene.
“From the perspective of a lifestyle welfare, really good sleep hygiene is probably the first and best evidence-based way to help,” says Fips.
“So, there are things like to ensure that you are in a cooler room, you have found cooler clothes, found cooler bed linen and are sure that you are not using your phone late at night, etc., do work that is affecting your sleep and really is horn.”
“Try to reduce the amount of Caffeine You are drinking because it can not only affect the symptoms, but also keep us awake at night in such a way that it cannot be done in our 20 and 30s, ”says fips.
,Liquor You can also bring warm glow and night sweat, and it can also make our anxiety worse.
“We are actually less good at processing alcohol because we grow up, so it is good if we can reduce our intake slightly.”
3. Drink more water
“Hydration is really important because if we are many hot flush and experience dryness, we can be dehydrated very quickly,” says fips.
“So, maintaining hydration is really important.”
4. eat a balanced diet
“Think of a balanced diet,” recommends PHIPPS. “The foundation column of any menopause care, before you meet any doctor, thinking about your nutrition and your movement. If we can adapt to those things, menopause symptoms can often improve, sometimes temporarily and sometimes in long periods.
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“In fact focus on whole foods, such as brown carbohydrates, lots of fruits and lean proteins. Mediterranean Diet,
Menopause can have a major impact on our bone health, so PHIPPS advises you Calcium Consumption.
“Make sure you are receiving enough calcium in your diet because it is one of the things that are lacking many of us,” says fips.
“The main source of calcium comes from the dairy, such as your dairy milk and cheese. If you are a vegetarian, obviously it is a bit difficult to get, but you can get calcium in some firm plant-based milk and leafy greens. Oily fish is also a good source of calcium to support bone health.
Physical symptoms of menopausal and perimenopause
NHS
Common physical symptoms of menopause and perimenopause include:
- Hot flush, when your face, neck and chest have sudden feelings of hot or cold, which may cause you dizziness
- Difficulty in sleeping, which can be the result of night sweat and makes you feel tired and irritable during the day
- Palpitations, when your heartbeat suddenly becomes more noticeable
- Headache and migraine
- Muscle pain and joint pain
- Racid
- Skin changes including dry and itchy skin
- Reduced sex drive
- Vaginal dryness and pain during sex, itching or discomfort
- Recurrent urinary tract infection (UTI)
- Sensitive teeth, painful gums or other mouth problems
“There is a great website called calcium calculator, which calculates how much calcium you are receiving in the diet, and most of us are less than what we are getting.”
6. Practice self-care
“Remember that we need to make some time for ourselves for self-care,” Fips say.
“We need to be able to ensure that we are getting some happiness so that we can build those happy hormones.”
7. remain active
“The important thing is the movement, because when we move forward we increase our happy hormones,” Fips.
“Exercise will help not only protect our muscles and our bones, it can also help in increasing our feeling of calm and happiness.
,Strength And resistance training is especially great in rough form for bone health and aerobic exercise, even though it is really fast moving, it is also good because it helps to improve your heart health. It will also help with weight management that can be really difficult at the time of menopause. Things like yoga and pilates are also really fantastic. ,
8. Try some movement hack
If a vigorous workout is not for you, PHIPPS recommends trying some ‘movement hack’.
“If you are new to exercise, do not start anything that is really high intensity and you are going to frighten it. Try some movement hack instead,” fips are advice. “For example, if you are sitting on a quite a sedentary job throughout the day, make sure you are getting up repeatedly and probably see how many squats you can do when you are boiling the kettle. You can also try and go down and down from the stairs.
“Include something that is fit in your lifestyle, and that you can do five to 10 minutes a day, rather than feel if you have to go to the gym or do a workout class.”