Lifestyle Changes

TIPS: Lifestyle Changes During Menopause

Many women are afraid to face the changes of menopause because to them, menopause means growing old, having medical problems, sagging skin, broken bones and inevitably the thought of dying. Don’t face menopause negatively. Accepting that our body changes as we age, helps us accept all the problems it can bring along and prepares us for the menopause.

I find myself more stressed lately, and I worry a lot. Is this normal?

Women are usually stressed about how menopause would affect their lives. The fluctuating hormones at menopause makes the menopausal woman difficult to handle as she is now filled with anxiety and panic attacks.

Compounding this is the fact that these changes usually occur when there is a change in family dynamics (children leaving home for further studies), the onset of medical problems, disturbances in career and possible retirement which then brings about financial worry.

With the menopause, the adrenal glands produce more cortisol and adrenaline and in chronic stress the high levels of cortisol can lead to “adrenal stress”. This further aggravates depression, weight gain, insomnia, unhealthy food cravings, aches and pains and low energy.

Can I face the changes of menopause without medications?

Menopause is a good time to reevaluate your lifestyle and make room for improvements. Practicing a healthy lifestyle may help you overcome some of the overwhelming changes of menopause.

Here are some tips:

1. Keep to a healthy weight. Be active, exercise at least 5 times a week.

• Regular exercise for 30 minutes at least five days a week is encouraged.
• Regular physical activity can decrease physical and emotional issues associated with menopause.
• Perimenopausal women in their 40’s tend to have more PMS (premenstrual symptoms). Exercise helps relieve the bloating and period pains that come along at this stage.
• The rise of beta endorphins that exercises brings about helps relieve the frequency and intensity of hot flushes. These endorphins also decreases stress, relieves depression and improves mood.
• Activities such as yoga, tai chi, aerobics, walking, swimming, and strength training may also help reduce the severity of menopausal symptoms.
• Weight bearing exercises builds muscle, burns fat and maintains bone density. Ideally it should be carried out 2-3 times a week for 25-35 minutes Weights should be heavy enough so that your muscles feel fatigued at the end of your workout.
• Cardio (exercises that increase heart rate) keep bone strong and improves bone density. You can do exercises such as walking, jogging, running on the treadmill, dancing, biking, playing games such as tennis, badminton or swimming, or even doing housework or gardening.
• Swimming uses the large muscles of the body and increases heart rate. It is also  a form of water aerobics which provides resistance without the impact.
• Exercise helps keep body healthy by burning calories and stops the increase in  intra abdominal fat that comes along with menopause.
• Last but not least, exercises improves mood and body image which in turn helps increase sex drive and satisfaction

 

2. Balance your diet. Cut down spicy and oily food, along with fatty, salty and food filled with sugar.

• Hot flushes may be exaggerated with excessive coffee and spicy food intake. 
• Cut down polyunsaturated fats, trans fats, salt and sugar.
• Eat more vegetables — your body will crave less unhealthy foods. 
• Good quality protein will keep you full longer.

 

3. Minimise alcohol intake.
4. Stop smoking.
5. Reduce caffeine intake. Good quality sleep is important!

• Caffeine intake may contribute to you feeling your heart beat faster, and also increase in diuresis (urge to pee)
• Reduction in caffeine, especially later in the day will help you sleep better
• A sound sleep of 6-9 hours every night can improve many aspects of your health (physical, cognitive, and emotional)

 

6. Visit your doctor regularly

• Changes during menopause may make u feel confused and worried about your health.
• Your doctor may be able to explain some of the symptoms that you are having and work together with you to find the best solutions.
• Regular health check-ups and screenings are encouraged, including but not limited to optimising blood pressure and glucose levels.

 

7. Have a support group, talk to other women going through the same phase of life

• Find humour with menopause! Find a group of like minded friends who are going through this phase together and laugh though the changes together.
• Support group programs have a significant effect on decreasing physical, psychological, and social changes induced by the menopause. 
• Participation of other family members, especially spouses, in physical and mental health programs, can contribute to a greater improvement of quality of life

I keep being told to relax and not face menopause negatively. But how do I do that?

Positive attitude is important! Here are some tips:

• Don’t forget to breath. Taking five long deep breaths effectively calms down the nervous system
• Move the body. Any form of activity that will make one feel happy.
• Pamper yourself. Find a time daily that you can have a time out and do only things you like to do. Go for a manicure, spa or massage. This may range from cardio to line dancing. Go hiking or biking. Go for a nice long walk to calm the mind.
• Find a time daily to have a time out and do only things you like to do.
• Relaxation and meditation. Sitting for 5 minutes with the eyes closed and just focusing on breathing.