Menopause is something that eventually happens to every woman, but it does not mean it is easy to deal with. The change of life is accompanied by several unpleasant symptoms including hot flashes, sleep problems and mood swings. The good news is that you can take steps to manage these symptoms.
Improve Sleep With Melatonin
Sleep deprivation is a common side effect of menopause and can make your life a lot more difficult. If you are having a difficult time falling asleep, try taking melatonin supplements. They can help with disrupted circadian rhythms, which create a steady system of when you wake up or fall asleep.
Control Hot Flashes With Water and a Cool Environment
When you suffer from hot flashes, you feel overheated and may sweat a lot. Keeping your environment cool will go a long way in controlling your hot flashes. If you set the thermostat below 70 degrees, you can stay nice and cool. If it is especially stuffy in your home, open some windows. Drinking eight glasses of water throughout the day will also keep your body hydrated and cool.
Include Calcium in Your Diet
Menopause can weaken your bones, so it is very important to include calcium in your diet. Great sources of calcium include broccoli, milk, yogurt, cheese and almonds. If you still are not getting enough calcium in your diet, talk to your doctor about taking calcium supplements.
When you are going through menopause, you are likely to suffer from mood swings. Practicing yoga can calm your nerves and improve your mood. If you have never practiced yoga before, think about taking a class at your local health club. An experienced instructor can show you how to perform yoga poses correctly.
Try Kegal Exercises
Urinary incontinence is yet another unpleasant symptom of menopause. Not being able to hold in your urine can be quite embarrassing. If you do kegal exercises a few times a day, you can strengthen your pelvic floor. As you are lying on your back, contract your pelvic floor muscles for five seconds. Repeat four to five times a day.
Menopause is not always easy, but it does not have to make your life miserable. If you follow these helpful tips, you can manage your menopause symptoms a lot better. However, if your symptoms still do not improve, you should make an appointment with a menopausal management gynecologist as soon as possible. She will evaluate your symptoms and help you find a solution.