Menopause can be stressful for many women between the ages of 45-55. It often comes along with many unwanted symptoms, such as hot flashes, irregular periods, irritability, mood swings, insomnia, migraines, memory loss, anxiety, palpitations, and night sweats, just to name a few. But what can you do about it?
Here are a few tips to help you through:
1. Eat a healthy diet
A healthy diet rich in vegetables, fruit, small amounts of lean meats, and good quality oils.
2. Foods rich in Phyto-oestrogens
When women enter into peri-menopause their oestrogen levels fluctuate. Phyto-oestrogens are plant compounds with oestrogen-like properties, therefore helping to balance out the levels. Eating plant foods high in phytoestrogens helps reduce many of the premenopausal symptoms, such as hot flashes in many women.
Foods containing phytoestrogens include soybean products such as tofu and tempeh, flaxseeds, nuts especially walnuts, oats, legumes including beans and lentils, barley and alfalfa.
Exercising has been shown to decrease the frequency and severity of hot flashes and elevate mood. Try to get at least 30 minutes of moderate exercise every second day, such as brisk walking, running, swimming, yoga, or any exercise you enjoy that increases your heart rate.
4. Reduce stress
Menopausal symptoms are often worse when stressed, find ways to reduce stress levels and calm the mind. Try things like yoga, meditation, mindfulness exercises, drawing, reading, listening to music, delegate tasks, and sometimes saying no.
5. Foods that trigger hot flashes.
Try to avoid coffee, spicy foods, and very hot (temperature) foods, like soup, as they can trigger a hot flash. And sorry ladies, alcohol is another. Studies have shown more than 3 alcoholic drinks a month can increase frequency of hot flashes.
6. Dressing appropriately for hot flashes
Wear loose-fitting clothing made of natural fibres such as cotton, so they can breathe and have layers so that items can come off when you get a hot flash.
SAGE TEA for Hot Flushes with Sweating
Chop 6 fresh sage leaves and soak overnight in lemon juice. In the morning strain and drink juice.
7-10 days will usually control flushing, sweating, and improve digestion and concentration.
Do not take longer than 2 weeks without a break.