Five lifestyle habits beneficial for alleviating menopausal symptoms

Menopause is the period during which a woman's reproductive ability gradually ceases, indicating a decline in ovarian function and the permanent cessation of menstruation.

 

This period typically occurs between the ages of 45 and 55, with an average onset around 51 years old.

 

During this period, various physical and mental symptoms may appear due to hormonal changes.

 

However, menopausal symptoms can be alleviated through proper lifestyle habits and dietary therapy.

 

1. Regular exercise

Exercise is very effective in alleviating menopausal symptoms.

 

Regular physical activity helps manage weight, improve mood, and enhance sleep quality.

 

It is recommended to engage in at least 150 minutes of exercise per week, such as aerobic exercise, strength training, yoga, or Pilates.

 

2. Healthy diet

 

A healthy diet plays an important role in alleviating menopausal symptoms.

 

Calcium and vitamin D are essential for bone health.

 

Consume milk, yogurt, cheese, green leafy vegetables, and vitamin D-fortified foods.

 

Omega-3 fatty acids help improve heart health and reduce inflammation. They are abundant in salmon, mackerel, tuna, flaxseeds, and chia seeds.

 

Dietary fiber is beneficial for digestive health and weight management. Include fruits, vegetables, whole grains, and legumes in your diet.

 

3. Stress Management

 

 

Managing stress during menopause is important.

 

Find ways to reduce stress through meditation, deep breathing exercises, yoga, or hobbies.

 

According to research, regular meditation and yoga can help alleviate menopausal symptoms.

 

4. Sufficient sleep

 

 

The quality of sleep has a significant impact on menopausal symptoms.

 

Maintain the habit of going to bed and waking up at the same time every day.

It is recommended to create a comfortable sleep environment, reduce caffeine and alcohol intake, and avoid using electronic devices before bedtime.

 

5. Hormone Replacement Therapy (HRT)

 

Hormone replacement therapy is one of the effective ways to alleviate menopausal symptoms.

 

This supplements estrogen and progesterone to reduce symptoms.

 

However, it is not suitable for all women, so it is important to consult with a doctor and choose a treatment method that matches your individual health condition.

 

Menopause is a natural part of life, and its symptoms can be effectively managed through proper lifestyle habits, diet, and appropriate medical assistance.

 

Please alleviate menopausal symptoms through regular exercise, a healthy diet, stress management, sufficient sleep, and, if necessary, hormone replacement therapy, and enjoy a healthy and vibrant middle age.