8 Beneficial Ways To Manage Menopause

Stephy Gandhi

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Menopause comes in every woman’s life and is a natural process. The time when a woman’s menstruation cycle stops is called “Menopause.” It marks the ends of women’s fertile life. Menopause can bring a few health complications, but with specific practical ways to manage menopause, one can tackle these problems.

This article will expound on these ways to manage menopause through medical treatments and home remedies that can be done to deal with them.

Ways To Manage Menopause

1. For Breast Tenderness

For Breast Tenderness
Source: Medical News Today

Swelling of breasts and tenderness are the symptoms of menopause. We can ease the problems by taking some nonsteroidal anti-inflammatory drugs like Ibuprofen and Naproxen helps decrease the pain and swelling. But remember it has some side effects, so take your medicines after consulting the physician. Certain herbs can also be useful for potential relief.

Black currant oil contains a high amount of vitamin C, and essential nutrients ease breast tenderness symptoms. Primrose oil is used in European countries to relieve the symptoms.

2. For Vaginal Dryness

For Vaginal Dryness
Source: Medical News Today

Vaginal dryness makes the itching and may disrupt the sexual life too. Plenty of water intake moisturizes the vaginal area. Sesame seed oil topical ointment can be used to ease dryness. Vaginal estrogen cream and sustained release estrogen rings deliver the estrogen for treating dryness, but higher usage increases other conditions, such as stroke, blood clots, heart attack, breast cancer, etc.

3. For Hot Flashes

For Hot Flashes
Source: Medical News Today

Phytoestrogens are plant-based hormones that help to reverse the hormonal imbalance. Soy-based foods such as tofu, red clover, licorice might be helpful to treat the condition. Try to avoid consuming spicy foods, hot beverages, and alcohol, mainly keep drinking water.

4. Eat A Balanced Diet

Eat A Balanced Diet
Source: Harvard Health

As we discussed earlier, during menopause, hot flashes, night sweats, these symptoms are aggravated. Thus, to avoid such problems, eat a meal full of vegetables, fruits, whole grains, fiber, and protein. Decreasing intake of alcohol, caffeine, high carb food overall improves well-being. Your diet must include all essential nutrients necessary for the body.

5. Drink Plenty Of Water

Drink Plenty Of Water
Source: BBC Good Food

Always recommended to have at least 8 cups of water in a day. Staying hydrated regulate the body temperature and manage the symptoms of hot flashes and headache. If you go on vacation, always make sure to hydrate your body with some fruit juices, smoothie recipes, or water. Also, drinking water helps remove the harmful toxins from the body.

6. Relax And Sleep Properly

Relax And Sleep Properly
Source: healthline

We should not overlook the importance of a consistent sleep as our body needs to have 8 hours of sound sleep. It would be best to have proper sleep to improve your brain functioning, immunity power, and cardiovascular system. A regular sleep cycle ensures proper body functioning and does not cause any sleep issues.

7. Exercise Regularly

Exercise Regularly
Source: Healthline

A sedentary lifestyle is a cause of all illnesses. Daily workout is necessary for hormonal balance and overall health. Cardio exercises like running, swimming, walking, etc., are always good for heart health. Weight training can also be done to control weight, stronger bones, manage chronic diseases, etc. Yoga is the best during menopause as it helps regulate mood swings, relieve stress, anxiety and stay focused.

A healthy and wholesome diet with a regular exercise regime is encouraged to minimize the symptoms and maintain a healthy body. Unhealthy habits like smoking and drinking are advised to stop. They suggest wearing clothes in layers, wear light colors, avoid caffeine.

8. Treatments And Alternative Therapies

Treatments And Alternative Therapies
Source: MedicineHow

1. Hormone Replacement Therapy

It is the most common treatment option in which estrogen and progesterone are delivered, also called a combination Hormone Replacement Therapy (HRT) to the women who still have their uterus intact and moderate to severe symptoms. The only estrogen is prescribed to women who have had a hysterectomy (removal of the uterus).

Hormone Replacement Therapy (HRT) is most useful for hot flashes, vaginal dryness, and mood swings. There are hormonal patches, creams, gels, and vaginal rings available, as alternatives to the traditional medications. Treatment is usually initiated before 60 years of age and continued up to 5 years.

HRT is contraindicated in those who have breast or uterine (endometrial) cancer, blood clots, liver ailments, or stroke history. It is also contraindicated in pregnant women and those who have undiagnosed vaginal bleeding.

2. Non-hormonal Therapy

Women may be advised non-hormonal treatment by their doctor to alleviate the common symptoms of menopause. For vaginal dryness without hot flashes, vaginal estrogen is prescribed. It comes in a much lower dose of estrogen as compared to the medications used. They are available in the form of cream or ring and applied inside the vagina.

Anti–depressants may also help with hot flashes. Similarly, yoga, meditation, relaxation techniques are other effective ways to curb menopausal symptoms.

Plant-based estrogens and black cohosh are also available over the counter to reduce hot flashes, but there is no evidence regarding their effectiveness. They are contraindicated in women with a history of breast cancer because they may increase recurrence chance.

3. Alternative Or Complimentary Treatments/Therapies

Alternative treatments are generally executed alone, while complimentary treatments are alternative treatments used along with traditional treatments, such as medications or surgeries. Many women try to get relief from their symptoms by including natural estrogen in their diet plan. Black cohosh and flax seeds have also helped in reducing the severity of the menopause symptoms.

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