Menopause is a natural part of aging, and every woman knows it’s inevitable. Unfortunately, many women dread it because of the perimenopausal symptoms that usually happen before the arrival of menopause. During this perimenopausal phase, women experience symptoms like hot flashes, night sweats, and irregular periods.
However, while this can paint a dreadful picture in your mind, it can be a lot less dramatic than what some women will have you believe, especially if you prepare for it. On that note, these four ways to manage your menopause symptoms will help you stay calm and keep your body healthy.
1. Consider hormone replacement therapy.
As women age, their ovaries run out of eggs, and as a result, her hormone levels (estrogen and progesterone) will also start to experience a decline. This is the primary cause of perimenopausal symptoms (like sleeping problems, vaginal dryness, hot flashes, and night sweats). Hormone replacement therapy, also known as menopausal hormone therapy, can treat these perimenopausal symptoms.
Hormone replacement medication can come as a patch, a gel, a cream, or a pill. Women are typically given estrogen and progestin hormones or a combination of the two to treat their perimenopausal symptoms. While this might look like the magic wand that’ll end all your perimenopausal woes, the prices can be prohibitive. You’ll most likely need a health insurance plan to cover most of the cost.
Not all health maintenance organizations (HMO) cover hormone replacement therapy for menopausal women. Therefore, it’s good to get health coverage from a health insurance company that covers this therapy treatment. Alternatively, suppose you have a disability and find shopping in the health insurance marketplace too cumbersome. In that case, you can settle for medicare as it covers hormone replacement therapy.
2. Get good quality sleep.
As already mentioned, sleep deprivation and night sweats are some of the prominent symptoms of perimenopausal symptoms. Regardless, you’ll need to devise ways to ensure that you get good quality sleep at night and you’re well rested. This will help prevent dark circles from appearing on your face the next day.
A few habits that might improve the quality of your sleep include maintaining a good and practical nighttime routine and wearing light and comfortable clothes to sleep. Also, try and keep your bedroom well ventilated, and avoid foods that trigger sweating, especially at night. Additionally, it would help if you tried to go to bed and wake up at the same time daily.
3. Maintain a healthy diet.
If you’re not already maintaining a healthy lifestyle, it’s not too late to start, and your body will thank you for it. You see, the health benefits of exercise can’t be overstated. It helps keep your weight under control which is much needed as your metabolism slows down with age and makes you susceptible to weight gain. So, exercise helps you maintain your weight and puts you at a lower risk of developing osteoporosis.
Also, make sure you eat a balanced diet. Incorporate more fruits, dark leafy vegetables, dairy products, salmon, and legumes into your meals. These are great sources of calcium that will help strengthen your bones.
4. Find ways to manage your stress.
Similar to the mood swings that women experience during puberty, and sometimes, period days, menopausal women also mood changes. However, these changes are often prolonged (because hormonal changes last longer). This puts women within the age of menopause at a higher risk of depression.
In this case, stress management isn’t an option but a necessity if you want to keep a healthy mind. Take meditation classes, talk to a therapist, or take up hobbies you enjoy to keep your mind happy and healthy.