8 Helpful Tips for Dealing With Menopause

Did you know that menopause symptoms can last over a decade? Menopause itself is scientifically defined as the point 12 months after a woman’s last menstrual period, which results in many people believing that the entire duration of menopause and its related symptoms are brief. However, the entire menopausal transition, including pre- and perimenopause, which include many significant symptoms such as night sweats and fatigue, lasts for much longer periods. While the average duration of this period is approximately 2 – 8 years, some women may experience symptoms for up to 14 years. Mood swings and sleep issues are also common but overwhelming changes that occur in people dealing with menopause.

The good news is that there are several things you can do to ease the menopause transition process. Simple lifestyle changes such as staying active and limiting processed foods can make a big difference. Read on to learn some helpful tips for dealing with menopause.

Top 8 Tips For Dealing With Menopause Symptoms 

Here are some effective ways of dealing with menopause symptoms: 

1. Stay Active With Regular Exercise

Regular aerobic workouts like brisk walking, swimming, or cycling help reduce menopausal symptoms and boost overall health. A systematic review published in the Journal of Clinical and Diagnostic Research found that yoga and aerobic exercises improved physical fitness and quality of life in postmenopausal women.  

Generally, aim for at least 150 minutes of moderate-intensity aerobic activities or 75 minutes of high-intensity workouts each week. You can achieve this goal by spreading out your workout sessions throughout the week (such as 30 minutes per day for 5 days). 

Forming healthy habits can be challenging, so consider joining a fitness group or taking structured fitness classes. Fitness classes generally range from 45 minutes to an hour and a half, so even taking two classes a week can make a huge difference. For those who prefer not to go to the gym, there are many other options for increasing fitness, including joining a local dance group or taking part in group hikes. Online workout sessions can also be a good option. 

2. Eat a Balanced Diet

During menopause, it is essential to consume a nutrient-rich balanced diet to maintain good health and alleviate typical symptoms. On average, women lose up to 10 percent of their bone density in the first 5 years after menopause. 

However, eating dairy products can help maintain stronger bones. Dairy products such as milk, yogurt, and cheese contain vitamins and minerals that are essential for bone health. Many plant-based milk options are also fortified with vitamin D and other minerals, so look at these options if you do not consume dairy. Fortified orange juice, cereals, chia seeds, and leafy greens can also be options for healthy bones. 

You should also eat healthy fats like omega-3 to support your heart health and reduce inflammation. In addition, eat lots of fruits and vegetables. Fruits offer many health benefits because they are packed with a wide range of vitamins, minerals, and antioxidants. If your diet is limited for whatever reason, whether it is by choice, medical reasons, or anything else, you can also consider taking a multivitamin or supplements that contain essential vitamins and minerals that you may be missing in your diet. 

3. Get Enough Sleep

You may find it harder to sleep well during menopause because hormonal changes can cause insomnia, night sweats, and repetitive awakenings. Research from the National Institute on Aging shows that sleep disturbances linked to menopause can affect your mood, energy level, and overall health.

For better sleep quality, you should create a consistent bedtime routine and keep your bedroom cool and dark to provide a relaxing atmosphere. Avoid drinking caffeine (e.g., energy drinks and coffee) and alcohol, especially in the evenings, because these drinks can disrupt your body’s sleep patterns. Warm, caffeine-free drinks like herbal tea (e.g., chamomile, lavender, and peppermint) can help calm you down before bed. For those who have a hard time falling asleep, aromatherapy (e.g., lavender oil) or calming sounds (e.g., white noise, ocean sounds, and classical music) can distract your mind and help you fall asleep. Meditative exercises such as breathing techniques and mindfulness apps like Calm or Headspace can also help. 

4. Drink Enough Water

You need to stay hydrated during menopause because hormonal changes can cause increased fluid loss through night sweats and hot flashes. Drinking enough water enables the body to control its temperature and support skin elasticity, which typically diminishes during this period.

Make sure to drink a minimum of 6 to 8 cups of water each day and drink even more on hot days or when you’re more active. You may also get part of your daily water intake from hydrating foods such as watermelons, cucumbers, and oranges. Keeping a reusable water bottle nearby is a helpful reminder to stay hydrated. Remember that electrolytes are also an important part of hydration. A balanced diet, including nuts, fruits, and leafy greens, is an important way to maintain electrolyte balance. Electrolyte supplements and powders such as liquid I.V., Nuunn, LMNT, and Gatorade can all also conveniently help you get all the electrolytes you need.

5. Avoid Processed Foods

Reducing processed food intake can help manage menopause symptoms and improve overall well-being. A study found that diets high in ultra-processed foods or very high sugar intake were linked to more severe hot flashes, sexual dysfunction, and a lower quality of life among menopausal women.

Processed foods often contain high levels of added sugars, unhealthy fats, and preservatives that can contribute to weight gain, inflammation, and blood sugar imbalances. Instead of eating processed or junk foods, try healthier options such as chips and crackers, nuts and roasted chickpeas, or sparkling water with citrus. Cook your meals at home and read ingredient labels when grocery shopping.

6. Dress in Layers To Handle Hot Flashes

Wearing layered clothing helps control your response to hot flashes, which frequently occur and can be uncontrollable during menopause. Multiple light layers enable you to adjust your clothing to stay comfortable as your body temperature changes. Try moisture-wicking materials such as cotton or bamboo for your initial layer to remove sweat and keep you dry. 

Choose a loose shirt or blouse that breathes well so it can be taken off if you get too hot. Put on a light sweater or jacket when you start feeling cold. Layering enables you to maintain comfort and readiness while minimizing hot flash discomfort. 

7. Find Ways To Relax

Learning how to relax your body and mind is an effective strategy to control stress and relieve menopause-related symptoms such as mood swings and insomnia. A study published in Psychosomatic Medicine found that relaxation techniques, such as progressive muscle relaxation and guided imagery, can decrease anxiety levels and enhance emotional health.

Everyone relaxes differently. Most people find solace in deep breathing exercises, mindfulness meditation, and yoga sessions. Others may engage in creative activities like drawing, painting, or crafting to express their emotions and unwind. Find what works for you and make it part of your daily schedule.

8. Stay Socially Connected

Did you know that women who have a social network are more positive about menopause, and are less likely to be depressed? Being in touch with friends, family, or support groups creates opportunities to exchange personal stories. In turn, you get emotional comfort and helpful suggestions from those experiencing similar life changes. 

Join hobby-based clubs and attend community events. You can also participate in menopause support forums online to maintain social connections. Casual social activities and phone conversations can also improve your mood and ease the burden you are experiencing. Many social activities can also include physical activity, such as taking walks, taking fitness classes, dancing, or hiking, which is also beneficial for your health. 

Conclusion 

Dealing with menopause can be challenging, but by implementing these strategies, you can reduce unpleasant symptoms and improve your overall well-being. With simple changes to your diet and lifestyle, you can start feeling more refreshed and in control of your life. 

For more effective menopause management, it’s advisable to consult a trusted medical professional.