V. Lifestyle adjustments that can help with menopausal symptoms

Menopause is a natural process, not a disease, and for most women, no treatment is necessary. Educating women on the processes that are occurring to her body, both the emotional and physical changes, and providing her with support and understanding that what she is experiencing is normal, is usually sufficient.  Every woman’s symptoms and tolerance levels are different, health conditions are unique as is family history.  Therefore, it is important for every woman to talk to her healthcare provider to personalize management and find the best care plan for her.

i. Maintain a Healthy Diet

Dietary modifications that can help reduce symptomatic menopause can include a diet rich in low fat proteins, fruits and vegetables, and reducing intake of processed foods, caffeine and alcohol. If spicy foods are a trigger for hot flashes then they should be avoided or minimized. Adding foods that contain plant-based estrogens (soybeans, chickpeas, lentils, ground flaxseed, grains, and beans) can be helpful in reducing hot flashes.

ii.Exercise Regularly

Physical fitness is important throughout the menopausal process.  Weight bearing exercise helps to maintain bone integrity and strength which can reduce the risk of osteopenia and osteoporosis.  Aerobic exercise is important for cardiovascular health.  Yoga for core strengthening, flexibility and restoration are also important. for physical and emotional well-being.

iii. Know thyself

Identify triggers and adjust accordingly. In other words, if your symptoms are more noticeable at night then make sure the bedroom is cool, layer bedsheets and blankets and wear breathable clothing fabrics. Also, if you have pets keep them out of the bed because they can generate heat. If symptoms are more bothersome during the day, then dressing in layers can help. Having a sip of something cool to drink can also be helpful.

iv.  Share with others

Talk about your symptoms to friends and loved ones, support groups and your doctor.  Knowing that you are not alone in your journey and realizing there is help can be a relief unto itself and empowering, and that can ease the transition.

v. Take a breath

Accupuncture, meditation, massage and aroma therapy have also reported some benefit to those women who struggle with menopausal symptoms. Natural supplements and botanicals like black cohash, red clover, soy and yam extracts may also alleviate some symptoms. Although not FDA approved, many can be purchased over-the-counter, without a prescription, at local pharmacies and health stores. 

 Verbena does not provide medical advice, diagnosis, or treatment and is not a medical provider. If you think you may have a medical emergency, call your doctor or 911 immediately.