Living well through menopause: all our 100% natural tips
Every woman goes through this natural transition at some point. A little earlier for some, a little later for others: menopause. Following this hormonal drop, several symptoms appear, such as hot flashes, weight gain, urinary problems, and anxiety, etc.
In most cases, these unpleasant symptoms last for about 5 years. Depending on their intensity, they can negatively impact your mood, well-being, energy levels, and overall quality of life. Looking for tips on how to manage menopause? Discover the best practices below!
Living well through menopause
Menopause is a natural stage in a woman's life, marked by the end of menstruation and a decrease in hormone production. While it is an inevitable biological phenomenon, experiencing menopause can be challenging for some women. Hot flashes, one of the most common symptoms, can be particularly uncomfortable, disrupting sleep and daily life.
To navigate menopause successfully , it's essential to take care of your health and listen to your body. Regular physical activity, for example, can help manage weight, reduce the risk of osteoporosis, and improve mood. Furthermore, adopting a relaxing bedtime routine can be beneficial for those experiencing sleep disturbances.
Hormone replacement therapy (HRT) prescribed to some women aims to compensate for the drop in hormones and alleviate symptoms, including hot flashes. However, this type of treatment is not without risk and requires medical supervision. It is therefore vital to discuss the various available options and possible alternatives with a healthcare professional.
Experiencing menopause well is a challenge for many women, but with the right support and a proactive approach, it is entirely possible to navigate this stage of life successfully!
Engage in regular physical activity
Would you like to start, continue, or even resume exercising to better manage your menopause? You're right to do so! Boosting energy, increasing self-confidence, maintaining bone and muscle mass, strengthening the heart and blood vessels, improving digestion, reducing anxiety, improving sleep, slimming down... the benefits of exercise , especially during menopause, are countless. Below are our 5 tips to get the most out of it, without forgetting to enjoy yourself!
- Choose an activity you enjoy. Doing sports out of obligation is the best way to fail in the long run!
- Be consistent : practice at least 2 to 3 times a week. You can, of course, mix things up and try different sports if you wish.
- If you are resuming or starting a sport, respect your own pace and be kind to yourself, the results will come quickly!
- For maximum effectiveness, we recommend combining cardiovascular activities with muscle-strengthening exercises . Planks are very effective, for example! You can also do fitness exercises or take Pilates classes, which will allow you to strengthen your muscles deeply. Complement this with the cardio activity of your choice: running, swimming, brisk walking, water aerobics, etc.
- Be careful during any sporting activity, and consult your doctor if necessary.
Adopt a healthy and balanced diet
During menopause, your estrogen levels drop, which, combined with the drop in progesterone, can affect the various organs these hormones control. In particular, the cardiovascular system and bones are two of the major life-threatening risks associated with menopause. Are you wondering what foods to eat to minimize these risks?
Incorporating omega-3 fatty acids (found in salmon, herring, vegetable oils, etc.) into your diet helps prevent cardiovascular risk and promotes a healthy menopause. Green tea, dried fruit, and antioxidant-rich fruits like blueberries, raspberries, and prunes are also very beneficial! Consume calcium -rich foods such as dairy products, almonds, thyme, sardines, spinach, beans, and fruits like kiwis and oranges to help prevent osteoporosis.
Are you suffering from bothersome hot flashes? Limit spicy food, coffee, tea, and alcohol . Flaxseed oil, which has estrogen-like properties, is very effective in combating hot flashes. As a bonus, it helps prevent heart disease. You can also put flaxseeds in a glass of water and drink it once the seeds have swollen. This will regulate bowel movements, which naturally slow down during menopause.
To combat bloating and intestinal gas, consume foods rich in fiber and diuretics : artichokes, asparagus, apples and pears, pineapples, and green vegetables are very effective in alleviating these symptoms! Prunes, a well-known food, will also improve your digestion and help you navigate menopause more easily.
Finally, and this cannot be stressed enough: eat five fruits and vegetables a day, drink plenty of water, and limit your salt and alcohol intake. But don't forget to treat yourself: an occasional indulgence won't do you any harm!
Take care of yourself
Finally, take care of yourself! To get through this period well, it's important to enjoy yourself and take time for yourself: relax, read a book, take a bath, drink a coffee, go for a walk in the forest... Feeling anxious and stressed? Relaxation, meditation, or even sophrology : there are many methods available today to help you manage your stress and unwind!
Living well through menopause: the natural solution of buds
Did you know that buds are a very effective natural solution to alleviate your symptoms and help you experience menopause more comfortably? Discover them below:
The cranberry
Estrogen-like
In gemmotherapy, bilberry is considered the plant of choice for women entering menopause. Bilberry can also have a beneficial effect on the urinary system, helping to revitalize the kidneys and bladder and promote long-term regeneration.
The apple tree
Progesterone-like
The apple tree acts as a calming agent for the nervous system. It promotes concentration and memory, and soothes and calms anxiety. It can therefore be helpful for women experiencing irritability due to hormonal changes.
The bramble
Osteoporosis
It is therefore recommended for people suffering from osteoporosis or bone pain. Blackberry is also ideal for preventing the risk of osteoporosis triggered during menopause.
The oak
Decreased libido
It will also be very useful for women, especially during periods of extreme fatigue and overwork. It is also a female sexual stimulant used to address low libido.
LEARN MORE
Every woman has her own phase: menopause.
In summary, practicing one or more sports activities, adopting a balanced diet, taking care of yourself and opting for natural solutions using buds and bud complexes will help you to better experience your menopause and get through this period as serenely as possible!
Sources
- "The Big Book of Gemmotherapy: The Fabulous Power of Buds to Heal You" by Laurine Pineau, Naturopath
- https://www.passeportsante.net/
