Menopause is different for everyone, and menopausal symptoms vary from night sweats and mood swings to vaginal dryness and insomnia. There are a variety of ways you can take care of yourself to manage your overall experience during this transformative phase of life. Here is an essential list of 5 easy lifestyle changes on how to help menopause symptoms.

1. Get a good night of sleep. 

If you struggle getting to sleep, or staying asleep, you can help create a sleep-friendly scenario by turning off screens at least 30-60 minutes before bedtime. If you are prone to vasomotor symptoms like night sweats, keeping your bedroom low lit and cool (the ideal sleep temperature is about 68-69 degrees), and engage in non-stimulating activities before bed, such as reading. 

2. Get adequate calcium and vitamin D. 

Menopause can affect your bone strength, so incorporating foods like yogurt, fish, leafy greens, and eggs that are high in calcium or Vitamin D can help keep bones strong and healthy. However, it’s extremely hard to get adequate vitamin D from food alone, so getting vitamin D from the sun outside between 10am-4pm (most effective in the warmer months) is also essential. You may supplement if your levels are low. 

3. Exercise regularly. 

Mood swings are very common in menopausal women. The benefits of exercise include improved energy, mood and metabolism, healthier joints and bones and better sleep. Finding a regular activity you like to engage in on your own or with others can benefit your physical and mental health during menopause. In menopause specifically, strength training can be most beneficial as it increases muscle mass and minimizes bone loss later in life.

4. Relaxation techniques. 

When susceptible to mood changes and irritability, you can use relaxation techniques such as yoga, meditation or deep-breathing exercises to alleviate stress associated with menopause symptoms. Learning a quick deep-breathing technique you can use any time or practicing even  a few minutes of meditation or yoga sessions can have a positive effect on your mental health.

5. Talk to your doctor. 

Sometimes menopausal symptoms limit your ability to participate in your regular activities or can’t be managed through daily self-care. When seeking treatment options like menopausal hormone therapy or when experiencing severe symptoms, it is important to contact a healthcare provider. Try tracking your symptoms to better understand your body and feel equipped to advocate for yourself at the doctor. 

For more information on how to help menopause symptoms, check out our educational video hub on YouTube to learn more from experts like Dr. Bala, a Naturopathic Doctor and Thinx Partner specializing in women's hormonal health, and join our mission to empower all who pee and bleed with shame-free body literacy education. 

The information contained in this article should not be used as a substitute for the medical care and advice of your health care professional.

The information contained in this article should not be used as a substitute for the medical care and advice of your health care professional.

sources

https://www.endocrine.org/patient-engagement/endocrine-library/menopause-treatment

https://www.mayoclinic.org/diseases-conditions/menopause/diagnosis-treatment/drc-20353401 

https://www.menopause.org/for-women/menopauseflashes/menopause-symptoms-and-treatments/five-solutions-for-menopause-symptoms

https://www.mountsinai.org/health-library/selfcare-instructions/managing-menopause-at-home 

https://www.healthline.com/nutrition/11-natural-menopause-tips#calcium-vitamin-d 

https://www.mayoclinic.org/diseases-conditions/menopause/in-depth/hormone-therapy/art-20046372

https://www.menopause.org/for-women/expert-answers-to-frequently-asked-questions-about-menopause/menopause-faqs-understanding-the-symptoms

https://my.clevelandclinic.org/health/diseases/21841-menopause

by Team Thinx