Start Doing These Things Now to Thrive During Menopause

Menopause may be a normal part of the aging process. However, many women spend years (and even decades) dealing with debilitating symptoms, from hot flashes and fatigue to bone loss and other health problems.

While there’s no “cure” or way to prevent the transition to menopause, there are things you can do to optimize your health and manage your symptoms so you can stay healthy and continue to enjoy your quality of life throughout the process.

At Markidan Gynecology and Women’s Health, our gynecologist, Dr. Yana Markidan, and our team offer a range of gynecology and women’s health services at our office in Princeton, New Jersey. 

What you can do to manage your menopause symptoms

Menopause affects everyone differently, and no “one size fits all” approach works in every case. Many menopause symptoms like hot flashes, vaginal dryness, mood swings, and irregular periods are caused by hormone fluctuations when your body produces less estrogen and progesterone.

Taking a proactive approach and making a plan can help you manage your menopause symptoms more effectively.

Take control of your diet

As you approach menopause, maintaining a balanced and nutrient-rich diet is more important than ever. Going through menopause and getting older increases the risk of developing osteoporosis, so it’s vital to include calcium-rich foods and drinks in your diet. 

If you notice changes to your digestion, make sure you’re getting enough fiber.

The same healthy nutrition principles that promote overall health and well-being are especially important during menopause. 

Limiting highly processed foods high in sugar and unhealthy fats is key to maintaining a healthy weight and ensuring you have the energy you need to counteract some of the effects of menopause.

Exercise for bone strength

In addition to staying physically active to maintain a healthy weight, activities like regular strength training are necessary to build muscle and prevent bone loss. Find an activity you enjoy, and incorporate regular exercise and movement into your daily routine.

Stay hydrated

Many women notice changes to their skin as they go through menopause, especially dryness and loss of elasticity. Make sure you’re drinking enough water.

Manage your stress

Mood swings, irritability, and depression are common symptoms of menopause. As with any major life transition, the physical, mental, and emotional changes that accompany menopause can be overwhelming. 

Developing healthy coping strategies, such as seeing a therapist, doing yoga, practicing meditation, or making time for activities you find calming and relaxing, can help you keep your stress in check.

Hormone replacement therapy

Hormone replacement therapy (HRT) helps relieve menopause symptoms by replacing depleted estrogen and progesterone levels. There are different types of HRT therapy, and while it may not be right for everyone, it may be used to treat more severe menopause symptoms. 

For more information about menopause symptoms and the treatment plans available to you, contact Markidan Gynecology and Women’s Health today to schedule an appointment with Dr. Markidan at our office in Princeton, New Jersey.