Menopause is a time of life that some women dread and others embrace.
Many people fear that the change of life will mean hot flashes and weight gain.
That’s not the way it has to be.
If you make a few simple lifestyle changes, you can avoid some of “the change’s” most dreaded impacts.
You might even find that you have more energy than ever before.
7 Hacks to Manage Menopause
1. Eat More Fish
An important thing to remember during menopause is that the levels of some key hormones that protect you from disease will drop.
One way to make up for their loss is to eat foods that promote good health. Fish is one of those foods.
Try eating a serving of fish or trout at least twice a week. The healthy fats they contain will help fight breast cancer and heart disease.
2. Calcium Up
When menopause comes, calcium levels drop. That puts you at risk for osteoporosis.
Make sure that you are getting plenty of calcium-rich foods like Greek yogurt, broccoli, or sardines.
3. Beat the Bloat
Lots of women experience bloating during menopause. The best way to avoid this is by eating foods that are high in fiber.
Legumes, fruits, and vegetables work best, and will also put you on the right path for weight loss.
4. Kick the Caffeine
Switch from hot tea or coffee to an iced decaf version. Studies have shown that hot drinks and caffeine can trigger hot flashes.
5. Move Your Body
Exercise is always important, but especially during menopause. Not only does it help reduce some of its worst symptoms and stave off weight gain, it also helps stop muscle and bone loss.
You should try to get at least 150 minutes of moderate exercise a week, or 75 minutes of vigorous exercise.
You should do a combination of cardio to lift your heart rate, and strength training to build muscle and bone. Some good aerobic activities include jogging, walking, biking and swimming.
6. Go Zen
Many women going through menopause get a big benefit from exploring yoga, tai chi or meditation. Not only does this practice help to counter mood swings, they also help to improve flexibility and strength.
7. Study Supplements
There are some supplements that have been proven very helpful in dealing with menopause symptoms. These include evening primrose oil, black cohosh, dong quai, flax seeds (pancakes anyone?), and vitamins B and E.
There are certain foods that will make menopause miserable too. Enjoy your wise years and avoid those 🙂
Studies have shown that if you view this phase of your life positively you are likely to enjoy it more and have fewer symptoms. Take time to feel good about yourself and all that you have accomplished.
Instead of focusing on the changes in your body, think about the freedom you can now enjoy. Appreciate the wisdom and friendships that have come to you over the years. Enjoy your time with the people who are important to you.
Yours in health and happiness,
Danette
P.S. Please share this with your friends who are going through “the change” and I invite you to comment below. How do you cope with menopause symptoms?
