Tips for Dealing with Menopause Symptoms

menopausal symptoms

Gradual drop in reproductive hormone levels and ageing may lead to many ‘symptoms’ in women.  But many argue these symptoms of menopause are really not to be considered something of an illness or disorder. After all, all women after 40s or 50s go through this condition. Many are happier that they don’t have to deal with painful periods every month, and neither has to worry about pregnancy or irregularities.

But often, menopause causes symptoms that get into the way of daily life. Hot flashes, moodiness, depression, vaginal dryness, bladder control and lack of sleep are only some of them. Then there is a risk of cancer associated with age. Although menopause doesn’t cause cancer, women after menopause are at a greater risk of developing cancer, according to an article on Everyday Health. Women suffering from menopausal symptoms and related discomforts should seek the best gynaecologists in Bangalore for treatment options.

Here are a few tips to keep a grip on these symptoms.

1.      Get Exercise Regularly

Exercising regularly can increase metabolism, curb depressive symptoms, promote healthier joints and improve quality of sleep. According to a 2006 study in US National Center for Biotechnology Information (NCBI), a customised exercise program can improve the health-related quality of life of post-menopausal women. Regular exercise can also prevent risks of cardio-vascular diseases, stroke, cancer and obesity. Relaxation techniques can bring down stress levels that trigger increase in body temperature and sweating. You could try breathing exercises, yoga, meditation and body massages.

2.      Keep Challenging Your Brain

Fuzzy thinking, mood swings and lack of concentration are some symptoms of menopause. It’s important to keep your brain occupied with work or puzzles, to not only avoid overthinking but also to create new neural connections that can maintain cognitive health. Solve puzzles, read books and play brain games that help build focus.

3.      Avoid Foods Which Trigger Symptoms

There are certain foods that can lead to increased night sweats, hot flashes and mood swings. A 2014 study by Mayo Clinic published in the journal Menopause suggests that increased caffeine intake can trigger these symptoms in post-menopausal women. Caffeine is also related to insomnia and mood disturbances. So, avoid foods like coffee, sodas, tea or chocolate in large quantities. Make a list of food that makes your symptoms worse. Along with caffeine, these could include sugary and spicy foods too. Try to limit their intake.

4.      Take Plenty of Vitamin D and Calcium Rich Food or Supplements

There is a link between decrease in estrogen levels and increased risk of osteoporosis in premenopausal and post-menopausal women, says an article on WebMD.  Dipped hormone levels lead to loss of bone mass, also making your prone to fractures. So, include plenty of Vitamin D and calcium in your diet. Vitamin D is naturally produced by skin when exposed to sunlight. However, the skin can get less efficient in this production with age. Ask your doctor to suggest Vitamin D and calcium supplements. Calcium is present in other food options like milk, yogurt, cheese, spinach and tofu as well. Dietary sources of Vitamin D are however limited; some of the foods that contain it include egg yolk, oily fish and cod liver oil.

5.      Consider Vaginal Moisturizers to Treat Dryness

Vaginal dryness is a common symptom of menopause. This can lead to irritation and itching that can lead to painful sex. Inflammation of the vaginal wall may also occur, causing a condition called atrophic vaginitis. If not dealt with, these symptoms may lead to further ulceration of vagina, leading to bleeding or infections.

Use vaginal lubricants like estrogen creams, rings and tablets to increase vaginal lubrication. However, get in touch with the best gynaecologist in Bangalore, before resorting to any treatment for this. A gynaecologist will conduct a full pelvic check-up and suggest medications or other therapies accordingly.