Menopause can be a challenging time in your life, often bringing sudden and unexpected changes to your physical and emotional wellbeing. According to the NHS Confederation, around 4.5 million women in the UK between the ages of 46 and 55 are currently experiencing peri- and menopausal symptoms.
If you are one of these people, you might experience:
- Hot flashes
- Night sweats
- Sleep disturbance
- Mood changes
- Weight gain.
While these changes can be difficult to deal with, there are certain lifestyle adjustments that can alleviate symptoms and improve your wellbeing.
Continue reading to discover five practical strategies that could help you ease the discomforts associated with menopause.
1. Eat foods that are rich in calcium and vitamin D
Hormonal changes you experience during menopause could weaken your bones, increasing your risk of osteoporosis and fractures.
Calcium and vitamin D are both crucial for maintaining strong bones, so it’s essential to incorporate these nutrients into your diet when you’re going through menopause.
A study reported by Healthline even shows that adequate vitamin D intake is associated with a lower likelihood of fractures in older adults, meaning that maintaining adequate levels of the nutrient could reduce your chances of experiencing these issues.
For calcium, it might be worth consuming more foods such as yoghurt, cheese, and milk. While dairy products are an excellent source of calcium, leafy greens – including kale and spinach – also contain high levels of calcium and can be ideal alternatives if you’re on a plant-based diet.
As for vitamin D, it can be far more challenging to obtain solely from your diet, as it’s only naturally present in a few foods such as liver and egg yolks.
Since sunlight is likely your main source of vitamin D, it’s worth spending more time outdoors if you’re struggling with symptoms associated with menopause.
If your area doesn’t get much sun exposure, or it’s currently the darker winter months, you may want to consider vitamin D supplements.
2. Identify and avoid “trigger foods”
In some people, certain foods can exacerbate menopausal symptoms, particularly hot flashes, night sweats, and mood swings.
While everyone’s triggers will naturally differ, some common culprits include:
- Alcohol
- Caffeine
- Sugary foods
- Spicy foods
For some, even small amounts of these foods can provoke symptoms. As such, keeping a food and symptom diary could allow you to identify any patterns between your diet and how you feel.
By doing so, you might be able to identify which foods are triggering your discomfort, helping you to make more informed decisions about foods to reduce or avoid altogether.
You might commonly find that your symptoms are more likely to be triggered in the evening, especially in the case of caffeine and alcohol.
Due to this, remaining mindful of the time of day that you eat could help you minimise discomfort, boosting your overall mood and comfort during menopause.
3. Get plenty of exercise
Regular exercise provides a wealth of benefits for your physical and mental wellbeing, most of which are incredibly valuable during menopause.
Incorporating physical activity into your routine could help with:
- Increased energy levels
- Boosted metabolism
- Healthier joints and bones
- Reduced stress
- Improved sleep.
Since hormonal changes during menopause can increase your risk of heart disease, exercise is especially important.
Activities such as walking, swimming, or yoga can be great options, offering gentle yet effective ways to move without straining your body too much. They also release endorphins, which help lift your mood and alleviate stress, making navigating menopause much easier.
Menopause-related weight gain is also common due to hormonal shifts. However, rather than focusing solely on weight loss, it’s vital to consider exercise as a way to enhance your mental wellbeing and overall health.
4. Eat more foods that are high in phytoestrogens
“Phytoestrogens” are naturally occurring plant compounds that can mimic the effects of oestrogen in your body.
Since menopause often involves a decrease in oestrogen, incorporating more phytoestrogen-rich foods into your diet could help you balance your hormones somewhat.
Interestingly, the high intake of phytoestrogens in certain Asian countries is thought to contribute to the lower incidence of hot flashes among menopausal people living there!
You can find phytoestrogens in foods such as:
- Soybeans
- Tofu
- Flaxseed
- Sesame seeds
Including more of these foods in your diet could help alleviate the more common symptoms of menopause, such as hot flashes and night sweats.
Better yet, a diet high in soy has also been linked to lower cholesterol and blood pressure, contributing to a healthier heart.
5. Drink plenty of water
Dehydration is a common issue during menopause, mostly due to decreased oestrogen levels. Drinking between 8 and 12 glasses of water each day could alleviate some menopause-related symptoms, namely bloating and discomfort.
What’s more, staying hydrated could help you manage your weight by making you feel fuller and slightly increasing your metabolism.
In fact, research published on PubMed indicates that drinking around 500 ml of water 30 minutes before a meal can reduce your calorie consumption during it.
While this could be beneficial, it’s vital to keep a balanced perspective on hydration. Focusing on healthy drinking habits should be part of an overall balanced lifestyle, rather than a method for extreme dieting.
If you struggle to drink enough, simply keep a water bottle at hand and regularly sip it throughout the day, and you might find that it quickly becomes a habit.
Get in touch
Your finances are likely the last thing you want to be worrying about during menopause. We can help you manage your wealth so you can focus on your wellbeing.
To find out how we can support you, please contact us by email at info@investmentsense.co.uk or call 0115 933 8433.
Please note
This article is for general information only and does not constitute advice. The information is aimed at retail clients only.
