10 Tips for Dealing with Menopause
Menopause is a normal, natural event that marks a big step in every woman’s life. In the US alone, it is estimated that 6000 women reach menopause each day. In order to deal with the physical and emotional changes that come with this time in your life, you can take simple steps to ease the symptoms. Here are Intimina’s ten useful tips on dealing with menopause.
1. Reduce hot flushes with acupuncture
Acupuncture, an ancient Chinese remedy, is associated with improvements in hot flushes and has been shown to provide a sense of tranquility in menopausal women. Both the WHO and the National Institutes of Health (US) recognize acupuncture as a helpful part of a treatment plan for many illnesses, including menopausal symptoms. Besides acupuncture, there are many other ways to stay cool and relieve hot flashes.
2. Boost your mood with Omega 3
Omega 3 fatty acids not only fight heart disease, they are also believed to be a mood stabilizer. Add the extra boost of Omega 3 to your diet by consuming fish such as tuna, salmon or trout. Flaxseed is also a good source of Omega 3, and wait, here’s the bonus: Studies have shown that flaxseed was not only able to reduce mood disturbances, but also the incidence of hot flushes and vaginal dryness in menopausal women.
3. Exercise – reduce menopause symptoms, gain better health
We all know that exercise is a great way to achieve a healthy body and peace of mind. But did you know that exercise is a great way to reduce hot flushes and mood swings during menopause? Exercise also protects you against heart disease and strengthens your bones. Don’t worry if you’ve never been much of an active person, there’s never a bad time to start! Some regular brisk walking or light jogging not only helps you deal with menopause, but also improves your overall health. Also, try relaxation techniques such as yoga, pilates, or taichi.
4. Amp up your calcium intake for better bone health
Menopausal women typically lose a significant amount of bone mass, which can lead to osteoporosis later in life. Reduce the loss of bone mass by adding extra calcium to your daily diet via low fat dairy products, as well other calcium-rich foods such as broccoli, spinach, almonds and soy milk.
5. Start Kegel exercising for stronger pelvic muscles
Did you know that menopause increases your risk of urinary incontinence? Well here’s a solution: Regular Kegel exercise, especially with the help of a Kegel exercise device, can effectively build pelvic muscle strength and help overcome incontinence.
6. Don’t let menopause stand in the way of intimacy
Studies have shown two thirds of women report no reduction in their sex drive during or after menopause. Intimacy can be reassuring and comforting, both physically and emotionally, and some women have actually reported stronger orgasms during menopause. Vaginal dryness can occur during menopause, but this can be easily relieved with the use of a soothing vaginal moisturizer. Check out out article 5 Tips For Amazing Sex During Menopause.
7. Relieve dryness with a vaginal moisturizer
The easiest way to ease vaginal dryness is to use a water-based vaginal moisturizer. You can also ask your doctor about a local vaginal hormone treatment via a ring, tablet or cream. Avoid using douches, antibacterial soap and scented toilet paper as these may irritate your vagina.
8. Always get a good night’s sleep
Ease sleep problems by avoiding large meals, coffee, smoking and working right before bed time. Drink something warm before bedtime, such as chamomile tea or warm milk. Also, keep your bedroom dark, quiet, and cool.
9. Ask your doctor about hormone therapy
If hot flushes and other menopause symptoms continue to make your life miserable even after you’ve tried your best to deal with them, you might want to consult your doctor regarding hormone replacement therapy. Despite the controversy associated with them, hormone therapy is still regarded as a useful option that can offer real benefits to menopausal women. Ultimately, the choice to take hormone therapy is up to you of course!
10. Remember that you don’t have to go through menopause alone
Having someone to talk to – a friend, family member or your doctor – can make all the difference during menopause. You may find it helpful to talk to other women who are going through or have gone though the changes you’re going through during menopause. Joining a menopausal support group at a local hospital, community college or professional group can go a long way in dealing with menopause. You could even form your own support group with friends who are also experiencing menopause.
Please note that advice offered by Intimina may not be relevant to your individual case. For specific concerns regarding your health, always consult your physician or other licensed medical practitioners.
A collective group of “lady experts” at Intimina who love sharing our personal experiences, even when they are a little too personal. We believe it’s time to start breaking down the taboos around menstruation, motherhood, and menopause, and start owning our female health.