Strategies to cope with menopause

The road to menopause

Sweating, hot flashes and irritability are some of the characteristic symptoms of menopause that make this stage associated with a critical period for women. But menopause is not a disease, but a transition that is reflected in the withdrawal of menstruation and a hormonal imbalance that causes some physical and psychological changes that must be taken into account to be able to face it in the best possible way. Menopause is the time that marks the end of menstrual cycles. It is diagnosed after twelve months go by without having a menstrual period. Menopause occurs because a woman's ovaries stop producing the hormones estrogen and progesterone. All of these events cause a series of symptoms that make the journey through this stage a little difficult to navigate.

Symptoms

- The circulatory system: increased risk of heart disease - The skeletal system: decreased bone density and increased risk of fracture and osteoporosis. - The urinary tract: increased risk of infections and urinary incontinence - Vaginal health: dryness, discomfort - Libido: reduced interest - Humor: decreased emotional control, motivation, concentration, increased irritability, anxiety... - Sleep disorders - Metabolism: low energy levels, weight gain or difficulty losing weight

Strategies to deal with it

During menopause there are a series of very useful guidelines that can help you cope positively with this period. Eat a healthy diet : increase consumption of fruits, vegetables and fish. Foods rich in antioxidants (fruits, vegetables, legumes) are the best allies against arteriosclerosis. It is also recommended to consume fish rich in polyunsaturated fatty acids, which are also beneficial for cardiovascular health. The consumption of these foods, in addition to contributing to improving heart health, contributes to maintaining an adequate weight, which also helps with the hot flashes so typical of this stage. It is also essential to incorporate milk and dairy products into the diet. Milk is a very important food at this age due to its protein, calcium, phosphorus and vitamins (A, D and B2) content. Exercise regularly . About 150 minutes a week of physical exercise can be very beneficial at this stage, especially if divided between cardiovascular and isometric exercise to work on muscle toning, which in addition to facilitating circulation, helps burn calories and contribute to strengthen the joints. Carry out activities that help us combat stress and anxiety . Reducing stress through techniques such as yoga, tai chi or meditation helps improve health and reduce some of the symptoms of menopause such as sleep disorders, anxiety and irritability. Reduce hot flashes : These can be achieved by avoiding spicy foods and alcohol as they create a warming effect on the body. It is also important to rule out nicotine and caffeine, which have a stimulating effect, and try to avoid extreme temperature conditions, especially contrasts between a heated outdoor and indoor temperature. Take food supplements. During menopause, certain nutraceutical supplements can help you fight some symptoms. These natural products can be complementary to a healthy and balanced diet. Make regular consultations with your family doctor and gynecologist. Preventive care of your health is important and that is why medical consultations should be made before, during and after menopause.