Menopause, the time in a woman's life that marks the end of fertility and menstruation, is a normal, natural occurrence. Even though it is not a disease, menopause can bring with it some significant changes in the body, including some unpleasant side effects. These may include hot flashes, night sweats, mood swings, vaginal dryness, bone loss and loss of breast fullness, among many others. Managing the problems associated with menopause is a challenge all women eventually will face.
Instructions
1. See your physician for a thorough medical checkup when you begin to experience symptoms of menopause. The first symptom most women notice is missed or irregular menstrual periods, but many other symptoms also may begin to present. Since some of the symptoms of menopause are similar to symptoms of serious diseases, it is important for your physician to ensure that what you are experiencing truly is the onset of menopause.
2. Discuss with your physician the medical and natural options available to you for the treatment of menopausal symptoms. Medical options may include treatment with certain prescription drugs or hormone therapy (HRT). Natural options may include lifestyle and diet changes. Determine which options work best for your body and lifestyle.
3. Begin a regular exercise routine. Regular exercise helps improve the body's metabolism, which will help burn fat more efficiently. It also will strengthen your heart and lungs, improve cardiovascular circulation and, if you include such resistance-type exercises as weight lifting, it can help build bone mass. This combats the effects of osteoporosis, a common malady of menopause.
4. Plan and follow a healthy diet. Many women who don't change their eating habits gain abdominal fat after menopause. A healthy diet that focuses on vegetables, fruits and whole grains, and includes all elements of the food pyramid can help control fluctuations in weight. By ensuring the diet includes foods or supplements that provide at least 1,200 milligrams of calcium and 800 International Units of vitamin D, you can help maintain bone density and stave off the effects of osteoporosis.
5. Identify and eliminate symptom triggers. Many of the symptoms of menopause, such as hot flashes, can be triggered by outside stimuli. Changes in temperature, drinking alcohol and eating spicy foods may trigger a hot flash in some women. Keep a journal tracking when you experience symptoms of menopause and note the events that were taking place at the time. Once you discover which events trigger your symptoms, you can determine how best to avoid them.
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