The change of life has finally come. You are going through menopause and are not sure how to cope with night sweats, mood swings and other unpleasant symptoms. Menopause will not always be easy, but it does not have to make you miserable day after day. If you take extra good care of your body, you will feel better. Here are six helpful tips for getting through menopause:
Fight Fatigue With Exercise and Relaxation Techniques
Fatigue is one of the most common side effects of menopause. Your body produces less estrogen, which can make falling and staying asleep more difficult, according to Everyday Health. Not getting a restful night's sleep can make you pretty exhausted during the day. One way to reduce fatigue is to exercise regularly. Physical activity will boost your energy levels and help you fall asleep easier at night. However, exercise at least three hours before it is time to go to bed. It is also helpful to do relaxation techniques, such as meditation and deep breathing, before bedtime. They will reduce anxiety and make it easier to fall asleep.
Take Extra Good Care of Your Hair
An imbalance of hormones during menopause can result in thinning hair, according to Healthline. Eating nutritious foods that contains essential fatty acids, like salmon, flaxseed oil and almonds, is one of the most effective ways to prevent hair loss. Also, be as gentle with your hair as possible. If you use heating styling tools every day, bleach your hair or wash your locks too frequently, it can lead to breakage.
Wear the Right Pajamas
Night sweats are also common during menopause and can disrupt sleep. Wearing the appropriate pair of pajamas can make a big difference. It is best to stay away from polyester and flannel pajamas because they trap heat. If you wear a pair of cotton pajamas, you will be a lot more comfortable.
Use a Vaginal Lubricant
Hormone changes during menopause can make your vagina drier, making sex more painful. If your vagina is not producing much moisture, you probably will not have the desire to have intercourse with your partner very often. Applying an over-the-counter vaginal lubricant can make sex more pleasurable again.
Do Strength Training Exercises to Improve Muscle Mass
When your body does not produce enough estrogen, you can lose lose muscle mass, making you weaker. Incorporating strength training exercises into your routine can help you improve muscle mass and prevent your bones from getting brittle. Exercises like dead lifts, squats, bicep curls and leg raises can help you build a good amount of muscle. If you are not used to doing strength training exercises, you may want to work with a personal trainer at first. He or she can show you the proper technique so that you avoid injuries.
Consider Hormone Replacement Therapy
For some women, hormone replacement therapy is necessary to control menopausal symptoms. During this therapy, you will take medications to replace the hormones you lost during menopause. Hormone replacement therapy might be beneficial if you have lost bone mass, deal with severe hot flashes or went through menopause before you turned 40, according to the Mayo Clinic. Make an appointment with your doctor so that the two of you can decide whether or not this therapy is the right choice for you.
Menopause does not have to be unbearable. If you follow these helpful tips, you can manage your symptoms and feel healthier. However, if your symptoms are still causing you too much discomfort, you should talk to your doctor about other treatment options. Contact a company like Central Iowa OB/Gyn Specialists, PLC for more information.
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