Dealing with Menopause Naturally
From puberty to pregnancy, women experience many physical and emotional changes caused by changes in hormones, and when they reach their midlife, they experience menopause.
A study published by the National University of Singapore showed that most women in Singapore reach menopause at 49 years. While it can certainly be a trying time, it’s important to remember that menopause is an inevitable part of being a woman and that there are ways you can ease and cope with the symptoms that come with it.
Symptoms of Menopause
The most obvious symptom of menopause is the end of your menstrual cycle particularly, when you miss your period for 12 consecutive months. During this period, different women may experience varying symptoms, but common ones include hot flushes, difficulty in sleeping, mood swings, depression, anxiety, and vaginal dryness.
Natural Ways to Cope with Symptoms of Menopause
The symptoms of menopause may take a toll, but the good news is you can manage many of them by making the following simple lifestyle changes:
Eat the right food
Avoid alcohol, caffeine, and eating spicy foods as these can cause menopausal symptoms to worsen. It is also important to maintain a low-fat diet composed of vegetables, fruits, fish, and other high fibre and wholegrain foods.
Set a bedtime routine and a regular sleep schedule
If you’re suffering from difficulty in falling and staying asleep, try creating some good bedtime habits. The National Institute on Aging (NIA) recommends going to sleep and getting up at the same time each day. You should also avoid screen time in the bedroom, large meals before bedtime, and napping in the late afternoon. Instead, try relaxing activities like reading a good book or listening to soothing music before bedtime.
Regular physical activity
Aside from boosting your cardiovascular health, regular exercise helps reduce symptoms of menopause. The International Menopause Society (IMS) advises at least 150 minutes of moderate-intensity exercise per week – roughly 20-30 minutes per day. However, avoid working out close to bedtime as this may keep you awake at night.
Take vitamin supplements
Dietary supplements can help to alleviate menopausal symptoms. For instance, soy supplements are used to reduce hot flushes. However, it is important to consult a healthcare professional before taking any supplements.
Caring for overall wellbeing
Besides trying to ease the symptoms you may experience, it’s also important to boost your physical and mental wellness.
Taking care of physical health
As the lack of estrogen in the body results in a slower metabolism, it is not surprising that many women experience gradual weight gain during menopause. Likewise, bones become weaker and may cause bone fractures at this age because of a decrease in physical activities. Thus, taking care of your physical health through exercise and a healthy diet is a must. It can help to prevent diabetes, cardiovascular diseases and other diseases that come with ageing.
Nourishing emotional and mental wellbeing
Hormonal shifts during menopause can cause you to feel anxious, nervous or depressed. If you’re feeling affected in this way, it helps to talk to family members, friends, or even support groups about these changes. You can also try meditating, breathing exercises and other calming techniques to help keep your emotional well-being in check.
Join a support group
Knowing you’re not alone in your experience can help and give you an avenue to share what you’re going through. Studies suggest that this may help temper the symptoms of menopause and subsequently improve your quality of life.
Preparing for your future needs
Apart from caring for your health and well-being, it’s also important to plan for your long-term health care needs for a greater sense of security and peace of mind.
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Menopause is an inevitable part of being a woman. The changes and symptoms it brings might be difficult to deal with, but most are manageable through lifestyle adjustments and natural aids.
Be proactive in planning for your future needs today. Speak to an Income advisor on how best you can ensure that you’re protected and ready for that next phase in life.
This article is meant purely for informational purposes and should not be relied upon as financial or medical advice. Always consult a medical professional for specific advice on your health. The precise terms, conditions and exclusions of any Income products mentioned are specified in their respective policy contracts. For customised advice to suit your specific needs, consult an Income insurance advisor.
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