Menopause is an inevitable phase in the life of every woman. But the experience varies from one person to another. The natural stage of life comes with several symptoms that can affect your emotional and physical wellbeing. This is where medical experts like the New York menopause specialists come in. They can help you get through the process by offering support, advice, and effective treatments. Although you cannot stop the process, there are several ways you can cope with the changes in life happening to you. Here are some helpful expert tips for you.
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Invest in a Healthy Diet
Entering the menopause phase healthy is one of the best ways to cope with the transition. Remember that good health starts with healthy nutrition, and you ought to eat healthy to improve the immunity and strength of your body. It would help if you worked with a nutritionist since weight gain is one of many women’s complaints after getting into menopause. You might make it worse by eating certain types of foods. Generally, invest in whole grains, vegetables, fruits, healthy fats, and proteins.
Calcium and vitamin D are crucial during menopause, and you ought to get enough of them in your diet. Changes in estrogen levels can affect your bone health, and investing in these nutrients will help you maintain strong and healthy bones preventing osteoporosis.
Stay Active
As you near menopause, you should start engaging in regular exercises as a strategy to cope with menopause. Training can improve your bone health, help you maintain a healthy weight, alleviate some stress, and lift your mood. But remember to consult your doctor to understand the correct type of exercises to avoid engaging in activities that will make your symptoms worse. Generally, ensure you engage in moderate-intensity aerobic activities aiming for at least 30 minutes five days a week. You can bike ride, walk, jog, or run. Additionally, you can add at least two days of the week to engage in whole-body strength training. This means you add free weight, yoga, or as your provider will guide you.
Know Your Triggers and Avoid Them
As mentioned earlier, the menopause experience varies from one woman to another. Certain beverages and foods can worsen some menopause symptoms like hot flashes, sleep problems, and night sweats. Therefore, track down your symptoms and note your triggers to stop taking them. Generally, spicy foods, hot drinks and soups, and caffeinated beverages are common culprits you can avoid.
Learn Pelvic Floor Exercises
Some menopause symptoms like urinary incontinence are common involves your pelvic floor. Factors like pregnancy, decreased estrogen, and childbirth also contribute to urinary incontinence. But you can combat this through some pelvic floor exercises. Kegel exercises can help you strengthen your bladder muscles to give you back control over your urine.
Prioritize Sleep
Your body will be undergoing several changes during menopause. You can experience irritability and mood changes if you fail to get enough sleep. You must work with your doctor to develop a healthy sleeping routine that gives you quality and quantity of sleep.
Do Not Miss Your Annual Well-Woman Exam
It is essential to go for your annual exams.. It gives a chance to discuss your symptoms and evaluate possible treatments like hormone replacement therapy to help you cope.
Talk to the menopause specialists at Inga Zilberstein, MD, if you are experiencing changes in your life. Your provider will evaluate your symptoms and guide you on effective ways to cope.
