Menopause- Making a Smooth Transition
Menopause: How You Can Make A Smoother Transition.
Menopause usually occurs in women ages 45-50. It’s a transition period. During this time a woman’s body stops producing eggs and estrogen levels decline – rendering itself unfertile. Menopause is a natural biological process and it will happen to every woman.
We are familiar with the common symptoms: Hot flashes, irregular periods, vaginal dryness, dry skin, mood changes and weight gain are all telltale signs of menopause. Menopause may be a frustrating time in a woman’s life, but with some preparedness the onslaught of symptoms may not be so tough to bear. Diet, exercise and making sure you consume the proper vitamins and nutrients can help make menopause an easier experience.
- Exercise, particularly lifting weights, is a great way to keep your metabolism up and regulating proper heart function. Weight gain is a symptom that may result in high blood pressure and increased levels of cholesterol. You may also lose bone density during menopause, therefore keeping your muscles strong helps keep your bones strong.
Make sure to include the following foods and supplements in your healthy diet:
- B Vitamins:
- B2 helps the production and release of estrogen. Eggs and milk are good sources
- B12 helps alleviate mood swings and fatigue. Find B12 in fish, meat and poultry.
- B3, or Niacin, also helps with the production of estrogen and other sex hormones. Chicken, peanuts and mushroom are all great sources of niacin.
- Folate: Folic acid will help soothe irritability, relieve insomnia as well as promote the formation of red blood cell. Sources of folic acid include green leafy vegetables, nuts, beans and peas.
- Vitamin E: Vitamin E helps keep the vagina moisturized increasing sexual satisfaction. Vitamin E will also soothe dry skin as well help keep your heart healthy. Sources include, unprocessed vegetable oils such as sunflower, safflower and corn, nuts and seeds, and leafy green vegetables.
- Calcium and Vitamin D: These two vitamins work hand-in-hand to keep your bones strong. Find an abundance of calcium in milk, dark leafy vegetables and sardines. Find Vitamin D in fatty fishes like tuna or salmon, eggs and milk.
- Making sure to drink lots of water will also diminish the propensity for vaginal dryness and dry skin.
- Spicy foods, alcohol and caffeine can all trigger hot flashes. Avoid them, avoid hot flashes.
Menopause is an inevitable process for women. It’s not something women look forward to, but it does not have to feel like dooms day. No matter what it will likely be a frustrating, irritating and even difficult time in your life. However, if you plan ahead and you know what you have to do to make it less frustrating then that time in your life might not be so bad. Awareness and knowledge will get you through.