Menopause is the natural biological process by which female menstruation and fertility cease permanently. Typically taking place between the ages of 45 and 50, menopause is a gradual transition that can happen over the course of many months and years. During this time, changes in the body's production of and reaction to the hormones estrogen and progesterone may lead to a wide array of physical and emotional symptoms, some of which can be alleviated through diet and exercise.
Symptoms
It is common for those who have begun the menopausal transition to experience both physical and emotional symptoms that affect daily life. Generally, physical symptoms include hot flashes, trouble sleeping, weight gain (particularly in the abdominal area), irregular menstrual cycles and vaginal dryness. In addition to depression, which many woman face in coming to terms with loss of fertility, a common emotional side effect is an increase in the number, severity, duration and frequency of mood swings.
Diet
Maintaining a balanced diet can be key to maintaining a balanced body. Due to an increase in weight gain, decreasing caloric intake by up to 400 calories a day may be necessary simply to maintain your current weight. Eating whole grains, complete proteins and a large variety of fruits and vegetables, particularly dark leafy greens, will help the digestive system process food rather than storing it as fat. Saturated fats and oils, excess sugar and alcohol can all increase potential weight gain. Similarly, spicy foods, hot drinks and alcohol can trigger hot flashes, while caffeine will often worsen symptoms of insomnia.
Exercise
Getting at least 30 minutes of moderate- to high-intensity exercise 3 to 5 days a week on a regular basis can have a marked effect on several common symptoms of menopause. A proper activity regime combining cardio and strengthening techniques can not only combat weight gain, but also naturally tire the body and release muscle tension to facilitate more restful sleep. Exercise has also been shown to help with depression and anxiety through boosting levels of endorphins, which act to create a sense of well-being.
Supplements
Many women turn to over-the-counter supplements to naturally ease symptoms. Doctors often recommend taking calcium tablets and vitamin D to counteract an increase in loss of bone mass, and estrogen tablets to relieve vaginal dryness. Evening primrose, vitamin E, wild yam, lavender oil and black cohosh herbal supplements have gained household appeal for relieving hot flashes and aiding sleep; however, scientific studies have found no definitive evidence of their effectiveness.
Lifestyle Change
Menopause is a series of changes to which the body and lifestyle must adapt. Slowly incorporating new methods of healthy physical and emotional activities into one's daily life can help the body and mind better adjust to those changes. While menopause does not necessitate medical intervention, medical treatments can be a beneficial additive to the living routines of those with more severe manifestations of the common symptoms.
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