Head to Toe: 5 Tips for Taking Care of Your Body During Menopause
Menopause can be a frustrating, tiring, and even confusing time in any woman’s life. Defined by Mayo Clinic as occurring 12 months after your last menstrual period and marking the end of menstrual cycles, menopause signifies a lot of different changes in your body. What you may not know is that menopause causes changes beyond your menstrual cycle. From weight gain and hair loss to brittle nails and vaginal dryness, there are a whole slew of symptoms that accompany this significant time in your life. Being aware of these changes allows you to prepare and take control of your feminine health. Despite these changes occurring all over, there are things you can do to take care of your body from head to toe! That is why we have identified 5 common menopause symptoms and tips for taking them head-on before, during, and after menopause.
1. Protect Your Hair with a Healthy Diet
Losing hair can take an emotional toll on a woman, especially if she is not prepared for it. Unfortunately, hair loss can be a symptom of menopause. According to Huffington Post, “just as high levels of female hormones during pregnancy leave women with fuller, healthier hair, the declining levels during menopause may have the opposite impact”. When the levels of female hormones fall, the effects of male hormones, like androgens, can increase, causing certain hair follicles to fail (Huffington Post). Additionally, lifestyle changes like stress, illness, or a new diet may lead to hair loss.
Maintaining a healthy diet is a great first step to protecting your hair during menopause. 34 Menopause Symptoms recommends increasing your intake of protein, Vitamin B, Vitamin C, and iron. Trying not to pull or twist your hair will also help prevent breakage. Of course a healthy diet may not be enough to combat hormonal changes, genetic predisposition, and some other factors that cause hair loss. See your doctor about other options, and consult your doctor before significantly changing your diet.
2. Prevent Hot Flashes by Limiting Alcohol Intake
One of the most talked about symptoms of menopause is the hot flash. WebMD defines a hot flash as “a quick feeling of heat and sometimes a red, flushed face and sweating” and while the exact cause of hot flashes is not known, it may be related to changes in circulation. One of the best ways to prevent hot flashes is by avoiding common triggers.
While hot flashe triggers vary from woman to woman, there are some common culprits (WebMD), such as:
- Stress
- Caffeine
- Spicy Foods
- Heat
- Alcohol
Sometimes stress is hard to avoid as it sneaks up on us unexpectedly. It can be difficult to avoid the heat if you live in a warm climate. However, triggers like spicy food, caffeine, and alcohol are easier to avoid. Preventing hot flashes can be as easy as limiting alcohol intake for some women. Skip that second glass of wine after dinner and replace it with a decaf tea to help unwind.
3. Avoid Menopausal Weight Gain with Exercise
On average, women put on 1.5-4.0 pounds per year after age 50 (Replens). You may experience menopausal weight gain for a number of reasons. Most commonly, low estrogen levels, loss of muscle mass, and stress are to blame (WebMD).
Exercising regularly and eating healthily are your best bets for avoiding menopausal weight gain. Low-impact aerobics, yoga, swimming and walking around your neighborhood are all great options for staying active in your later years. Learn more about how exercise during menopause can help you.
4. Relieve Vaginal Dryness with Vaginal Moisturizers and Lubricants
Vaginal dryness is a common, yet often taboo, symptom of menopause that affects over 25% of menopausal women. Unfortunately, this symptom can start early in perimenopause and continue for the remainder of life (Replens). As early as our mid-30’s, vaginal dryness can occur, but there are things you can do to relieve the discomfort.
Replens™ Long-Lasting Vaginal Moisturizer can help with ongoing discomfort caused by vaginal dryness. Replens is different from most other lotions or lubricants because it contains a bioadhesive that allows it to attach to dry, compacted cells and deliver continuous moisture until those cells are naturally regenerated (about every 3 days). This allows vaginal tissues to absorb moisture leaving them hydrated and rejuvenated.
Replens™ Silky Smooth Personal Lubricant can help with painful sex. Replens Silky Smooth is a premium silicone lubricant that moisturizes and lubricates to enhance the ease and comfort of intimate sexual activity. For enhanced intimacy, try Replens Silky Smooth lubricant.
5. Reduce Muscle Tension with Relaxation Techniques
Muscle tension, the feeling that muscles are always tight or strained, is a menopausal symptom that is closely related to stress and anxiety (34 Menopause Symptoms).
If you are experiencing uncomfortable muscle tension, try relaxation techniques to reduce stress and anxiety. Basic yoga and meditation are both great ways to reduce stress. Additionally, simple muscle stretches can help ease the pain associated with muscle tension. Visit your doctor for a proper diagnosis.
While we have only covered 5 of the many possible menopause symptoms, we hope these tips can help you get started on the journey to a healthier you. Take care of your body before, during, and after menopause with these suggestions, and visit your doctor with any health concerns that may arise.
The Vibrant Voice Ambassador’s mission is to collect interesting stories and useful articles that are relevant for mature women. Our goal is to help you maintain an active lifestyle - to Fifty and Beyond!
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