How To Take Care of Yourself During Menopause

When the first symptoms of the end of ovulation in a woman's body start, it means that menopause is coming. Although you can't stop it, it's important to prepare yourself for it.
How To Take Care of Yourself During Menopause

Last update: 27 May, 2022

Between the ages of 45 and 55, women experience the phenomenon known as the menopause. Basically, it consists of the end of ovulation and fertility. Although this is a normal part of the woman’s life cycle, they can still suffer many unpleasant symptoms. Do you know how to take care of yourself during menopause?

Insomnia, fatigue, hair loss, and osteoporosis are some of the physical symptoms you can experience. To this we can add some mood changes like bad moods, anxiety, and reduced sexual desire.

Everything indicates that you should prepare well for this stage. So, here are some practical things you can do to reduce some of the symptoms of this biological process.

How to take care of yourself during menopause

Prepare a menopause diet

Women holding vegetables.
During menopause, hormone reduction can affect your body weight and the distribution of certain nutrients like calcium.

If menopause is bad, then going through it with a bad diet is even worse. If you don’t control certain aspects at this stage of life then it can have an adverse effect on your health. Your objective is to keep control of your glucose, cholesterol, and blood pressure levels.

In fact, your body’s functioning and the production of hormones depends to a large degree on your diet. Additionally, it would be a good idea to increase your consumption of foods that contain calcium, iron, and other minerals. With this diet you can help fight osteoporosis.

Drink at least two liters of water a day

Skin dehydration is one of the most commonly reported symptoms during menopause. Added to this, dehydration can complicate hormonal symptoms. Because of this, it makes sense to keep your body hydrated by drinking at least two liters of water a day.

Don’t smoke or drink

Nowadays, we know the bad effect these vices have on your hormones. We know that even caffeinated drinks can compromise the body’s hormone production. The logical thing to do would be to reduce your consumption of these products during menopause.

We should also add that alcohol and tobacco contribute to dehydration. Anything that can dehydrate you is not recommended.

You need mental distraction

A woman exercising during menopause.
During this stage you might experience mood changes. Exercise and other hobbies can help you to have a happy menopause.

The only way to confront the psychological effects of menopause is by doing what you like. You should put into practice anything that calms you, creates inner peace, or satisfies you. Only by doing this will you be able to defeat anxiety and stress by stimulating happiness hormones.

The idea is to activate the production of dopamine, endorphins, and serotonin through your activities. You can do this by encouraging positive moods. Your mental health depends on you.

Aerobic exercise will prepare you better than anything else

Exercising is one of the most effective ways to take care of yourself during menopause and prevent menopause symptoms. Get into the habit of doing physical activities that help your cardiovascular health and strengthen muscles and bones. These are fundamental for women during this stage of their life.

Among the benefits of exercise, it helps prevent cardiovascular diseases, and maintains tissue elasticity. In practice, aerobic exercise and high-intensity training strengthens you and helps prepare you to face menopause. It also helps your mood considerably.

You might be interested in: Tips to Transition into the Changes of Menopause

Regular checkups with your doctor

A woman visiting a doctor.
Adopting healthy habits and following your doctor’s advice will assure you a good quality of life after menopause.

You can’t treat your body’s problems if you don’t know what’s wrong. Because of this, you need to schedule regular visits with your gynecologist and internist. They can tell you, for example, what vitamin supplements you should take, or how to complement your particular diet.

Some symptoms, like constantly having to urinate or insomnia can be treated with medicine. Additionally, between ages 40 and 50 is when you should start strategies to prevent different types of cancer. 

Take care of yourself more than ever during menopause

During menopause, hormonal changes create internal changes in your fat distribution. Because of this, you’ll need to control your weight with a healthy diet and an increase in physical activity.

According to some studies, 80% of women experience some symptoms of menopause. Given the high probability of these effects, we recommend you take care of yourself even before you reach this stage of womanhood.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.