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Menopause: Changing Your Lifestyle

September 8th, 2008 Subscribe To Our Feed

Menopause is not an illness, even though at times it may feel like it, instead it is a natural process for women. The signs and symptoms associated with menopause generally occur when we are in perimenopause, which is the stage before actual menopause arrives. You have reached menopause when you have not experienced a period for one whole year. Therefore most of the sign, symptoms and turbulence that is often experienced is part of perimenopause.

On the bright side, these signs and symptoms as temporary and will end. In the mean time there are several life style changes that you can incorporate to help ensure you have a smoother ride.

1. Hot Flashes: Regular exercise is a must, cardio activities such as walking, swimming, and biking are all good activities. Mind and body activities such as Yoga, Qigong and Tia Chi are also very useful. Exercise will help to counteract the weight gain some women experience as well as help with stress, depression, mood swings and fatigue. Dress in layers, this will allow you to bundle up or strip down as needed. Avoid drinking alcohol, caffeine, hot beverages, spicy foods, and stay out of the heat.

2. Vaginal Dryness: Do not give up the sex, staying sexually active is beneficial both physically and for some women emotionally. If necessary use over the counter products such as lubricants and moisturizers, such as K-Y or Astroglide.

3. Nutrition: A balanced diet is always important, however ensure you are getting recommended daily portions of vegetables, fruits, and whole grains. Avoid or limit saturated fats, oils, and sugars. Of particular importance is calcium and vitamin D, if you can not get the recommended amounts from your diet then take supplements.

4. Quit smoking: In addition to the long list of health risks it posses smoking also increases the frequency and intensity of hot flashes. Women that smoke will also have an earlier onset of perimenopause and menopause.

5. Incontinence: One of the best exercises to strengthen your pelvic floor muscles is to do Kegel exercises at least three times a day.

6. Sleep: This may be a little trickier especially if you are experiencing hot flashes, if this is the case then get them under control first. To help with sleep, avoid caffeine, get daily exercise, and try relaxation techniques anything from meditation to deep breathing.

Menopause or perimenopause can be a trying time for many women, if you can not control your symptoms then make sure you consult the help of your doctor. There are many options that are available, you do not have to suffer through. You should also be visiting your doctor on a regular basis, mammograms and pap tests become increasingly important during and beyond menopause.