Menopause is a challenge that pretty much all women have to cope with at some point during their lives. It generally occurs in women in their late 40s or early 50s, and is defined by a decline in oestrogen levels, which in turn leads to a variety of psychological and physical symptoms.
While menopause is a natural part of life, it can be very tricky to cope with, especially without help. Here, we look at four methods to help cope with menopause, from menopause supplements to hormone replacement therapy.
1. Hormone replacement therapy (HRT)
Hormone replacement therapy is a treatment option that many women find beneficial. Essentially, the goal is to try to replace some of the oestrogen and progesterone hormones that are lost during menopause. Proponents claim that it can reduce the severity of weight loss, night sweats, and other physical symptoms, as well as mood swings and other emotional symptoms.
HRT is available in various forms, including pills, patches, creams, and gels. However, it also has a few risks associated with it, and as with all medical interventions, it might not be suitable for everyone. Anyone considering it as a treatment method should discuss the risks and benefits of HRT with their doctor, before starting treatment.
2. Exercise
While it can be frustrating to keep hearing that you need to be active more often, exercise has been shown to be effective in reducing some of the symptoms of menopause. It can help individuals with weight management, reduce the risk of bone conditions like osteoporosis, and improve sleep quality.
Exercise can also help to improve your mood and reduce stress levels, which can be beneficial when it comes to coping with a range of symptoms. Women should try to achieve at least 30 minutes of moderate-intensity exercise most days of the week, even if that’s just a brisk walk
3. Dietary changes & supplements
Dietary changes can also be beneficial when it comes to managing menopause symptoms. It’s recommended to eat a well-balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein.
Soy products such as tofu and soy milk can also be beneficial for some women, as they contain phytoestrogens, which are thought to mimic the effects of oestrogen. In some cases, it may be necessary for women to take menopause supplements, if they can’t get enough of certain nutrients in their diet.
4. Relaxation techniques
Relaxation techniques including yoga, meditation, and deep breathing can be helping in reducing stress levels, improving sleep and even alleviating physical symptoms. These techniques can be especially helpful for women to manage emotional effects, such as anxiety and depression.
While menopause is a process that can be very challenging to try to deal with, there are clearly quite a few methods that women can use to manage their symptoms, and improve their overall quality of life. Hormone replacement therapy, exercise, dietary changes and supplementation, and relaxation techniques are all effective strategies that can help women cope with the symptoms of menopause. Women should consult with their doctor, to make sure that the methods they choose are appropriate for their circumstances, and to take care of their exact emotional and physical needs.
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