Noticed mostly in the early 50s or the late 40s of women, menopause marks the end of the menstrual cycle. The symptoms usually last for some years before the period finally stops. Some of the common symptoms experienced include hot flashes, mood swings, night sweats, tiredness and irritability. In order to cope with these symptoms, you need to consult the best gynecologist in Delhi. But you can also take some steps on your own and implementing these things in your daily life can help in reducing the symptoms of menopause.
Do Some Regular Exercise or Meditation
Menopause often causes less or almost no sleep at all due to irritability and night sweat. But to combat that you can try doing meditation or regular exercise. This will increase the metabolism rate of your body and also reduce stress. Moreover, they can also help to lower your fatigue levels.
Maintain a Healthy Weight
A gain in weight is very commonly seen in women with menopause. This results due to a variety of factors, but gaining weight makes the person more vulnerable to other diseases like heart problems and diabetes. Apart from that, gain in weight also aggravates the symptoms of menopause as well. So, maintaining your weight is crucial.
Take Foods that Are Rich in Vitamin D and Calcium
Menopause is all about immense changes in the level of hormones in a woman’s body. One such hormonal change makes the bones weak and prone to breaking – a condition known as osteoporosis. But both Vitamin D and calcium are the nutrients you need to include in your diet if you want to keep this condition at bay. This includes all types of dairy products like milk, yoghurt, and cheese and some green leafy vegetables too.
Include a Lot of Fruits and Vegetables in Your Diet
Your diet should be rich in fruits and vegetables as they do not contain a lot of calories but at the same time will prevent hunger pangs. So, they will help you in maintaining your weight. Fruits and vegetables are also good for heart patients. An observational study proved that women who have fruits and vegetables in their diet and fall in the age range of 50-59 have much fewer chances of bone breakdown.
Don’t Take Trigger Foods
Every woman has a set of trigger foods that aggravates her symptoms. This happens even more if you have these foods at night. Some of the common trigger foods of menopause are alcohol, caffeine and food items that are too sugary. But to do a full evaluation, you must keep a diary which will help you understand which food items trigger you the most.
Have Food Rich in Phytoestrogens
Phytoestrogen is a compound similar to estrogen, and thus including it in your diet will help in balancing the levels of hormones. These include soybeans, tofu, sesame seeds, flaxseeds, and so on.
Implement the mentioned steps above in your lifestyle and see the results for yourself. Book an appointment with the best gynecologist in Delhi and go for regular checkups.