Selfcare for Menopause

Menopause is a transformation of your reproductive years into the conclusion of your periods. However, this transition comes with a lot of physical, mental and emotional challenges.

To overcome these challenges, you can opt for hormonal, non-hormonal or other types of treatments available. Yet, you need to follow a few self-care tips to deal with the menopause symptoms and invest in your emotional and mental health.

What are the Symptoms of Menopause?

You start experiencing the symptoms of menopause even before you reach the menopause and post-menopause stages. You may either get through the transition without any noticeable changes or struggle with severe symptoms.

Symptoms of Menopause are:

• Irregular periods until they cease completely
• Hot flashes
• Night sweats
• Disturbed sleep
• Mood swings
• Irritation
• Depression
• Anxiety
• Urinary changes (incontinence and frequency)
• Vaginal dryness
• Bone loss
• Hair loss
• Weight gain
• Osteoporosis risk
• Cardiovascular risk and other signs

What Are the Causes of Menopause?

The key reason for menopause is the low production of female sex hormones – oestrogen and progesterone. These hormones are essential for regular menstrual cycles, sexual health, reproductive health, lactation after pregnancy, bone health, brain health and heart health.

As the levels of oestrogen decrease with age, it results in menopausal symptoms and eventually in the cessation of periods and reproductive years.

What Are the Selfcare Tips for Menopause?

Follow these menopause self-care tips to reduce the impact of the symptoms and get through the transition smoothly.

Talk About Your Transition

If you are experiencing menopausal symptoms, do not shy away from it. Instead, start talking about it openly with your friends, partner and family and get the support you need to get through the phase. Let your partner understand the challenges and changes you are facing and seek help.

Visit Your Doctor

Visit your gynaecologist and get all the recommended tests done. Talk to your doctor and get all your questions answered. Discuss the possible health risks and treatments available. If possible, get your partner along to the doctor.

Consider Hormone Replacement Therapy (HRT) or Alternative Therapies

HRT is one of the best ways to treat menopausal symptoms. In this treatment, you are infused with the hormones that your body no longer produces. This treatment eases the symptoms and prevents them from becoming potential health risks. However, discuss all the benefits and side effects of the treatment.

HRT is not suitable for all women. So, discuss alternative therapies, such as taking non-hormonal supplements to reduce the symptoms.

Eat Nutritious Food

Evidence shows that eating healthy and nutritious food alleviates some of the menopause symptoms, such as hot flashes. It also improves sleep and prevents cardiovascular diseases.

• Include at least 2-4 portions of dairy products in your diet to get enough calcium to boost bone health and help in good night sleep. Also, get enough Vitamin D to aid calcium absorption.
• Eat 2-3 servings of whole grains or multi-grains to get the required nutrients, fibres and B vitamins.
• Consume a handful of nuts and seed to get healthy fats, such as omega-3 fatty acids.
• Make sure to add protein-rich food to your everyday diet for building, repairing and maintaining your muscles, tissues and every cell in the body.

Stay Hydrated

Drink cold water to manage your body temperature and replenish your dry skin. Keep a bottle of cold water by your bedside every night to sip on it immediately if you have night sweats.

Wear Comfortable Clothing

Wear comfortable and loose-fitting clothes made of cotton and linen to keep your body temperature down. These clothes release heat and do not hold it. Therefore, making them an ideal choice for menopausal symptoms, such as night sweats. Also, use cotton bed sheets and covers for the same reason.

Keep Your Room Temperature Down

Buy a portable fan or get an air conditioner fixed in your room to keep the temperature in down. This will help you cool down when you suddenly feel hot flashes and night sweats.

Practice Yoga and Meditation for Sleep

Sleep disturbance is a common symptom of menopause. You can practice yoga, meditation and other relaxation techniques for a good sleep.

Be Physically Active for Weight Management

Menopause often results in sudden weight gain and affects your mental health. So, it becomes essential for you to be physically active and regularly workout to beat the stress and maintain ideal body weight. It also alleviates your mood swings and irritation and makes you happier.

Moisturise and Lubricate

Moisturise your skin to get rid of the dryness. Similarly, use lubricants to reduce pain during sex. Speak with you gynaecologist and choose suitable vaginal lubricant and moisturiser.

Quit Drinking and Smoking

Evidence shows that drinking and smoking aggravate menopausal symptoms than in woman who does not. So, it is best to quit drinking and smoking. Also, avoid unhealthy lifestyle choices and opt for a healthier life.

Get Help from Your Partner, Family and Friends

Get help from your loved ones to make menopause a more bearable transition. Connect with your friends, colleagues and well-wishers to speak out and share your experience. Exchange notes and is assured that you are not the only woman going through it.

Menopause affects your body, mind and emotions. So, take care of yourselves during this phase and opt for a healthier lifestyle and a better tomorrow. Period!