Tips to Transition into the Changes of Menopause

· May 20, 2019
As you age, your body changes. These tips to alleviate the physical and psychological changes of menopause will help to transition into menopause in the best way possible.

“I feel upset, depressed and irritable,” is one of the typical phrases that women say once they’ve reached menopause. Women who have reached their menopause often experience changes that they don’t know what to do with.

During this time, there are a series of hormonal imbalances. Also, the physiological changes are noticeable.

In this article, we’ll take a look at how to best transition through the changes of menopause.

Perimenopause and Menopause

Woman with hot flashes
Hormonal changes in women can cause emotional and psychological alterations.

Menopause appears, on average, one year after a woman’s last menstrual cycle. Before, perimenopause is a stage in which the body begins to produce fewer amounts of estrogen and progesterone, which decreases a woman’s ability to become pregnant. This typically takes place around the of 50.

During this period, the changes of menopause begin to appear, which often consist of hot flashes and night sweats. Also, a woman may experience difficulty sleeping, increased urinary tract infections, incontinence, and a greater amount of body fat around the waist.

Feelings of loneliness, mood swings, episodes of sadness and anger are things that appear without explanation. In some cases, they may cause low self-esteem. These are the emotional changes that are linked to the physical changes of the body that are taking place. In addition, women may experience problems with their memory and concentration.

If a woman is melancholic, irritable or is in a depressive state, these feelings will intensify during this period of life. Other women will not experience big changes during menopause, or even for some women, these changes may be easier.

A Hormonal Relationship with Side Effects

The relationship between estrogen and female hormones and the synthesis of dopamine, serotonin, and oxytocin has its effects. These neurotransmitters are involved in managing emotions and are related to psychiatric and psychological disorders.

This creates a clear link between feelings of irritability, declining health, sadness, stress or anxiety. This type of feelings affect 70 % of women that are experiencing menopause, and may last from six months to two years.

Read this article, too: Diet for Menopause: Nutrients that Should Not Be Left Out

Some Tips to Alleviate the Symptoms of the Changes of Menopause

Vegetables are good for a diet for menopause
It’s necessary to certain healthy habits during this stage of life.

Sunscreens and Daily Hygiene

In order to address the impact that a decreased amount of estrogen – one of the many changes of menopause – has on the skin, there are several options.

First of all, it’s necessary to use a sunscreen that’s suitable for the type of skin you have.

In addition, daily hygiene is essential, as well as the use of products to restore the function of the cutaneous skin barrier. This will minimize wrinkles, dryness of the skin, and flaccidity.

Aging of the skin is also linked to genetics and environmental factors. Therefore, it’s advisable to improve your diet and avoid being exposed to pollution, solar radiation, and tobacco to cope better with this stage of life.

How Does Your Body Change?

During this period, redistribution of body fat usually takes place. Your hips shift and some women may gain weight in this area. Meanwhile, others may lose weight.

A balanced diet that’s rich in fruits, vegetables, legumes, and vegetables, as well as daily exercise help to prevent any unhealthy weight gain from happening.

One of the problems that often occur in this stage of life is osteoporosis. The fragility of bones increases, especially in the hips, wrists, and vertebrae of the spine, which may suffer fractures or may get cracked.

That’s why it’s recommended to take care of your calcium intake with dairy products and walk at least 20 minutes a day.

Check out this article, too: 6 Effective Ways to Control Hormones That Cause Weight Gain

More Control and Less Salt

Salt Shaker
By taking advantage of regular checkups and a healthy lifestyle, you can prevent the negative changes that take place during menopause.

Prevention during perimenopause is essential, because otherwise it can increase the risk of cardiovascular factors and result in high blood pressure. Plus, cholesterol levels can rise and diabetes can appear. There is also a greater chance of heart attaches and cerebrovascular problems.

It’s advisable to reduce your consumption of table salt, alcoholic beverages, fried foods, snacks, and fast foods.

Meanwhile, water intake is essential. It’s also highly recommended to quit smoking and maintain regular checkups for stress, cholesterol, and blood sugar levels.

Get Some Help

These physical changes are often linked to emotions. Low self-esteem, increases in fatigue, and the urge to cry and have mood swings are all quite common during this time. Your sexual appetite may also decrease.

In any case, seek help from a specialist. A gynecologist can help reduce the disturbances of menopause and treat any anomaly.

In addition, seeing a psychologist can be helpful at any stage of life in order to help overcome recurring emotional blockages or anxiety or depression.

Embrace the Beautiful Changes

Woman that has reached menopause
Face this new stage of life with joy and enthusiasm.

Finally, it’s crucial to accept the changes of menopause as a natural – and beautiful – part of life.

Take advantage of them to live a healthier lifestyle. Moderate daily exercise, a varied diet that has a good amount of legumes, fruits and vegetables, and getting rid of unhealthy habits will help to reduce the effects of the changes of menopause.

In addition, surround yourself with positive people, spend time with loved ones, and socialize. This is the best way to keep a positive attitude towards life and build your self-esteem and confidence.

If you’re able to understand that menopause is a healthy stage of life and accept the changes that will take place, you can continue to enjoy your life to the fullest.

  • Sociedad Española de Ginecología y Obstetricia. 2004. Guía práctica menopausia. Extraído de: http://www.infodoctor.org/rafabravo/guiamenopausia.pdf
  • Jorge Salvador. 2008. Sociedad peruana de obstetricia. CliMatErio Y MENoPaUSia: EPidEMiología Y fiSioPatología. Extraído de: http://www.spog.org.pe/web/revista/index.php/RPGO/article/viewFile/1092/pdf_115
  • María José Alonso Osorio. Colegio farmacéuticos de Barcelona. Hábitos saludables menopausia. Extraído de: https://www.mgc.es/downloads/PDF/setmanes/setmana_ca_201004.pdf