Menopause is a natural phenomenon that almost all women will experience at some stage. When you know that it's coming, there are steps you can take to prepare. By taking a more natural approach to menopause, you can avoid some of the pitfalls and risks associated with hormone replacement therapy and other potentially harmful approaches offered by the medical community. Doctors at the Physicians Committee for Responsible Medicine (PCRM) report that dietary and lifestyle changes can help to make the symptoms of menopause more manageable.
Step 1
Begin eating a low-fat, high-fiber diet before you even start menopause to stave off the drastic reduction in estrogen that affects women who eat high-fat, low-fiber diets. PCRM doctors report that the drop in estrogen levels is much lower for Asian and Mediterranean women because of their lifelong dietary habits.
Step 2
Add soy to your diet in the form of tofu, tempeh and miso to add estrogen naturally and help to reduce vaginal dryness.
Step 3
Exercise regularly. Researchers at PCRM report that aerobic exercise reduces the severity, duration and amount of hot flashes in women going through menopause. Thirty minutes of vigorous walking or other aerobic activity will help ease menopausal symptoms. Include Kegel exercises in your daily routine to strengthen the pelvic floor.
Step 4
Prepare yourself psychologically for menopause by accepting the aging process and the accompanying side effects. Embarrassment, anxiety and negative attitudes about getting older will only exacerbate the symptoms. Mood swings are partly a result of a woman's inability to accept this process.
Step 5
Use over-the-counter lubricants to make sex more enjoyable as the walls of the uterus become thinner and vaginal dryness hinders your enjoyment. Mayo Clinic doctors recommend using water-based vaginal lubricants and to remain sexually active to reduce the negative sexual effects of menopause.
Step 6
Try various relaxation techniques, such as yoga or meditation, to learn how to control your breathing and reduce the severity of menopausal side effects.
Tips and Warnings
- Fix up your bedroom with a fan and layers of covers so that when you experience night sweats, you can cool off easily and get back to sleep.
- While many websites and alternative medicine practitioners promote a variety of supplements, such as black cohosh, dong quai or evening primrose oil, to reduce menopause symptoms, doctors at the Mayo Clinic warn that most are not only ineffective but also may create additional problems.
Things You'll Need
- High-fiber foods
- Soy products
- Water-based sexual lubricant
