Menopause is a natural biological process that marks the end of a woman's reproductive years. It is defined as the time when a woman has not had a menstrual period for 12 consecutive months. Menopause typically occurs between the ages of 45 and 55 but can occur earlier or later.

 

During menopause, a woman's body undergoes significant hormonal changes, including a decrease in estrogen and progesterone production. This can cause a range of physical and emotional symptoms, including:

- Hot flashes: A sudden feeling of warmth spreading throughout the body, often accompanied by sweating and a rapid heartbeat.

- Night sweats: Hot flashes that occur during sleep, often leading to disrupted sleep and fatigue.

- Mood changes: Menopause can cause mood swings, irritability, anxiety, and depression.

- Sleep disturbances: Menopause can lead to difficulty falling asleep or staying asleep, which can lead to fatigue and irritability.

- Changes in urinary function: Menopause can increase the risk of urinary tract infections and incontinence.

Although menopause is a natural part of aging, it can have a significant impact on a woman's quality of life. Fortunately, there are some practical tips for women to manage and cope with menopause-related symptoms.

 

1. Keeping cool

To manage hot flashes, it is recommended to wear loose and layered clothing, especially at night and in unpredictable weather. Keeping your bedroom cool and avoiding heavy blankets can also reduce the likelihood of night sweats. If you suffer from frequent night sweats, consider layering a waterproof sheet under your bedding to protect your mattress. Additionally, carrying a portable fan can provide a quick and easy way to cool down when experiencing hot flashes.

 

 

2. Eat a healthy diet

Eating a healthy and balanced diet during menopause is important for managing symptoms and reducing the risk of health issues such as osteoporosis, heart disease, and weight gain.

A healthy menopause diet should include plenty of fruits and vegetables, whole grains, lean protein sources, and healthy fats such as those found in nuts and seeds. Calcium-rich foods such as dairy products, leafy greens, canned sardines with bones, etc can also help maintain bone health. It is also important to limit or avoid processed and high-fat foods, sugar, and alcohol, which can exacerbate symptoms and increase the risk of health issues.

 

 

3. Exercise regularly

Regular exercise is important for women during menopause to help manage symptoms such as hot flashes, weight gain, and mood changes. Exercise can also help maintain bone density and reduce the risk of osteoporosis, which is more common after menopause.

There are many types of exercise that can be beneficial during menopause, including strength training, cardio, and flexibility exercises such as yoga. It is recommended to aim for at least 30 minutes of moderate-intensity exercise most days of the week.

 

 

4. Consider hormone therapy

Hormone therapy, a treatment option that involves taking estrogen and/or progesterone to replace hormones lost during menopause, it can help to manage symptoms such as hot flashes, vaginal dryness, and bone loss. However, hormone therapy is not appropriate for everyone, and there are risks and side effects that can increase the risk of certain health problems, such as blood clots, stroke, and breast cancer.

 

 

5. Practice stress-reducing techniques

Practicing stress-reducing techniques can be helpful in managing menopausal symptoms such as anxiety and mood swings. Some effective techniques include:

- Deep breathing exercises

- Meditation and mindfulness practices

- Yoga or other gentle forms of exercise

- Massage therapy

- Listening to calming music

By incorporating stress-reducing techniques into a daily routine, women can reduce the impact of stress on their bodies and minds during the menopausal transition.

 

 

6. Get enough sleep

Women going through menopause can experience disrupted sleep patterns, which can exacerbate these symptoms. Establishing a regular sleep schedule and creating a sleep-conducive environment can help women get the rest they need. This includes keeping the bedroom cool, dark, and quiet, avoiding caffeine, alcohol, and large meals before bedtime, and engaging in relaxing activities before going to sleep, such as taking a warm bath, practicing yoga or meditation, or reading a book. By prioritizing good sleep habits, women can reduce the impact of menopausal symptoms on their daily lives and overall well-being.

 

 

You may like to consider the below products:

LABO Nutrition Le Ageless Cell Essentials

Trusted by leading anti-aging clinics in Japan, Le Ageless is a rich cell rejuvenating nutrition that is lavished with pure concentrated Nano Placenta Extract with growth factors and enriched with premium German Collagen Peptides and Brewer’s Yeast. Also known as the miracle youth-enhancing ingredient, placenta extract possesses healing properties that help the body repair and rejuvenate itself, restoring youth and vitality inside and out. Le Ageless uses 100% porcine placenta that is stringently sourced from high-quality and hygiene management farms in Japan and manufactured in compliance with the quality standard of placenta food stipulated by Japan Health Food Association and approved by GRAS. It helps to promote the production of collagen, elastin and hyaluronic acid to improve dermis density, protect your skin against premature aging, regulate the hormone system to maintain hormonal balance and manage symptoms associated with PMS, menopause and andropause.

 

LABO Nutrition Bioactive Silica

Silicon in silica is a multifunctional trace element in the body, required for the production of structural materials in the body which includes the skeleton, connective tissues, blood vessel walls, etc. Even in menopausal women, silica helps to stimulate bone collagen synthesis and stabilization, which is crucial for increasing bone mineral density, flexibility, and strength. It can also activate osteoblast (bone cells) to generate new cells for bone mineralization and suppress bone-resorbing osteoclast (bone cells that breaks down old cells).

Bioactive Silica is a rich source of highly absorbable silica. Each serving provides a functional dosage of the world’s first rice-derived silica and is fortified with vitamin K2 (MK-7), vitamin D3 and MCT oil. The synergistic effects of multiple potent ingredients in this unprecedented formula help support bone density and strength. Also beneficial for joints, muscles, blood vessels, digestive tract, and brain, it can help keep skin supple and strengthen your hair and nails.

 

LABO Nutrition VesseCLEAR CX

VesseCLEAR CX is a multi-benefit vegan formula developed with a functional dosage of the world-best nattokinase NSK-SD® and gamma oryzanol ORYZA GAMMAX®, it is designed to help adults aged 40+ and those with compromised cardiovascular systems. Nattokinase NSK-SD® can help to dissolve the web-like fibrin to disintegrate clots formed in the blood vessels, improves blood circulation and regulate blood pressure. In addition, gamma oryzanol ORYZA GAMMAX® in VesseCLEAR CX helps regulate high blood cholesterol and triglyceride levels so as to reduce the risk of plaque formation. It is also good for relieving menopausal symptoms and supporting healthy aging.

 

LABO Nutrition Sleep DR

LABO Nutrition Sleep DR is a drug-free, natural sleep aid formulated with 3 well-researched natural food ingredients - Natural GABA and proprietary DR Sleep Factors in therapeutic doses. It is proven to reduce stress and anxiety, increase body GABA levels and improve overall body wellness, to support quality sleep and better daytime performance. LABO Nutrition Sleep DR is non-additive and melatonin-free so you don’t have to worry about waking up feeling groggy and lethargic. It is suitable for short and long-term use with no known side effects. Long-term usage can ever promote liver health.