Do you feel crabby, sweaty, exhausted and bloated? Menopause can be an unpleasant transition for many women. But the good news is there are small changes you can take to make the transition smoother.
Let’s take a look at simple ways to manage your menopausal symptoms.
Eat a nourishing wholefood based diet
To stay balanced, your body needs plenty of vitamins, minerals, fibre and protein. Unfortunately, processed and high-sugar foods are not your friend! They cause your blood sugars to fluctuate, leading to low energy and sudden mood swings.
Focus on wholefoods such as fruit, vegetables, nuts, seeds, beans, legumes, wholegrains, eggs, fish, seafood, poultry and meat. Even sticking to 80% wholefoods makes a big difference for many women.
Find stress management techniques that work for you
It’s important to manage stress no matter what stage of life you’re in. But when it comes to the changes that occur during menopause, it becomes even more critical.
The adrenal glands take over many of the roles in the body, so it becomes responsible for sex hormones as well as stress hormones. Stress hormones are prioritised, so you can end up with low sex hormone levels. This leads to all sorts of symptoms!
Look for ways to manage your stress that are good for your mind and your body. Unfortunately, binge-watching Netflix and drinking a bottle of wine does more damage than good! Explore options such as yoga, meditation, journaling, arts and crafts and exercise.
Prioritise a good night of sleep
You might not feel like much is happening, but there’s a lot going on under the surface! Your body needs plenty of rest to keep your systems working properly. That’s why it’s important to prioritise at least 7 hours of quality sleep every night.
This can be a catch-22 as insomnia is a common symptom during menopause. If you’re struggling to sleep, our naturopath Trish can help you with some calming herbs or nutrients to improve your sleep.
The last thing you want to do when you’re sweaty and tired is hit the gym. Although it is important to keep moving your body, even if it’s not structured exercise.
Physical activity can support your energy levels, mood, bone density and help prevent the dreaded belly weight gain that often happens around menopause.
Not a fan of working out? Walking, yoga, dancing and swimming are options to consider. You might even like to incorporate hobbies that encourage movement such as gardening.
Seek support and tailored advice
Perimenopause can be an overwhelming stage of life for many women. You may feel like you’ve lost control of your body and moods, so figuring out how to feel better can feel impossible.
That’s where getting some support can make a big difference in managing your symptoms. Working with healthcare professionals who understand the changes that occur during menopause can make your life a lot easier!
Acupuncture and naturopathy are two options to consider. Acupuncture can help with symptoms such as stress, pain and fatigue, and some research suggests it can help with symptoms such as insomnia and hot flushes
Naturopathy’s toolbox for menopause includes herbs, nutrients, diet and lifestyle changes that can balance out your hormonal fluctuations and manage your stress levels.
If you’re suffering from menopausal symptoms, we’re here to help. To book an appointment with Jamie or Trish at our Bundaberg clinic, call us on (07) 41522372