Menopause is a natural biological process that occurs in women and is explained by the Mayo Clinic as "the permanent end of menstruation and fertility, defined as occurring 12 months after your last menstrual period." Symptoms of menopause include irregular periods, vaginal dryness, mood swings, hot flashes, increased abdominal fat and sleep disturbances. While treatments or medications are not necessary, there are many options to help ease the symptoms associated with menopause.
Get Regular Physical Activity
As you age, maintaining your weight becomes more difficult. According to the Mayo Clinic, women gain an average of 1 lb. per year beginning in perimenopause, the years leading up to menopause. Exercising regularly can help keep unwanted pounds off. Physical activity can also help with hot flashes, reduce stress and prevent other chronic diseases including heart disease, diabetes and osteoporosis.
The Mayo Clinic suggests aiming for 30 minutes of moderately intense physical activity on most days for health benefits. More vigorous exercise may be necessary for weight loss.
Eat a Healthy Diet
Eating a balanced diet not only benefits your health, it can help avoid weight gain. As you age and reach menopause, your metabolism slows down, causing your body to need fewer calories. The United States Department of Agriculture recommends focusing on consuming plenty of fruits and vegetables, making half of your grains whole, choosing lean proteins and eating low-fat or fat-free diary products. Try to limit saturated fats, sodium and sugars.
Don't Smoke
Smoking can cause an array of serious health issues from cancers, heart disease, stroke and osteoporosis. In addition, smoking can even cause hot flashes and early menopause, according to the Mayo Clinic. The benefits when you stop smoking happen within hours and continue the longer you do not smoke.
Hormone Therapy
Hormone treatments are an option to help relieve symptoms associated with menopause, such as reducing hot flashes, treating vaginal dryness, slowing bone loss, easing mood swings or mild symptoms of depression and improving sleep, according to the U.S. Department of Health and Human Services. However, long-term use of hormone therapies is no longer recommended.
Side effects of hormone treatments include headaches, mood changes, bloating or nausea. Talk to your doctor before beginning any hormone therapy and to find out if the option is right for you.
Alternative Therapies
Many other drugs and therapies are available to help ease the side effects of menopause, but consult your physician about the risks and benefits of alternative therapies.
Soy and other sources of phytoestrogens, an estrogen-like substance from a plant that is an active ingredient in many dietary supplements for menopause, may help with hot flashes. The HHS explains that other phytoestrogen sources come from herbs, such as black cohosh, wild yam, dong quai, and valerian root.
The Mayo Clinic lists other menopause treatments, ranging from antidepressants, bisphosphonates, selective estrogen receptor modulators and gabapentin.
