Menopause What Is It? Steps to stay healthy during this time.

Most women dread going through the symptoms of menopause, such as hot flashes, fatigue,low libido, weight gain, and even loss of hair. While some successfully survived, others gave in to mood swings, depression and stress.

In this article, we hope to give you some tips on how to overcome negative thoughts and feelings about the things we go through as a woman during this period.


#Hot Flashes

Hot flashes occurs when the heat-regulating sensor in our brain receives a signal that our body have to remove that heat. That stress gives hot flashes in a matter of seconds. And during this period, sugar, alcohol caffeine, and hot spices add up to the stress we are experiencing.

Try wearing different thin layers of clothing and when you begin to feel warm, remove the layers. Women who went through this ahead us claim that it reduce the stress to plan ahead on what to wear.


Irregular sleeping habits during the premenopausal and menopausal stage is a common concern. Take note that hormonal balance is based on enough rest and right nutrition. Our choices of the food we eat directly affect our hormonal balance. Wrong choices beget negativity.

Try taking at least a couple of minutes everyday to breathe. Let us look for a place where we can be alone for a little while to meditate or muse. Take note of every breath – inhale and exhale. As we return to our core and meditate on our needs, we will begin to find boundless supply of energy that we need.

#Weight Gain

The changing hormones in our body can change how we keep our weight. During our menopausal stage where we are experiencing so much stress about these hormonal changes, it stores up calories as its way of surviving.

Try to avoid refined carbs and begin eating more of quality protein, vegetables and fruits, and healthy fats. Watch out for your carb intake. Add more fiber and healthy protein into your diet to help your blood sugar level steady.

#Loss of Hair

Hair loss during menopausal period occurs when there is imbalance between estrogen and testosterone that results to thinning of hair. Stress also plays a vital role and it affects the scalp and adrenal glands, thus, affecting your hormones.

We all know that vitamins and minerals are vital to having healthy hair. Be certain that you are getting enough Vitamins B, including B6 and B12, Vitamins C, Vitamin D, Vitamin E, magnesium, iron, calcium, copper, zinc and fish oil that contains essential fatty acids.

#Low Libido Level

Low libido occurs when physical changes including vaginal dryness may make sexual activity a painful experience.

We are given two options: a healthy balanced diet that contains omega-3 essential fatty acids for boosting cell membranes. If it does not work, take Vitamin E suppositories to help revitalize thin vaginal tissue.

Useful tips for keeping oneself wholesome:

#Five portions of vegetables and fruits for antioxidants low glycaemic carbs to reduce risks of heart problems and cancers. Low glycaemic helps in controlling weight and mood swings.

#Foods with phytoestrogen like yogurt, soya milk, pulses such as butter beans, chickpeas, soya and linseed bread may help reduce flushing and cholesterol.

#Get oily fish at least once a week and reduce intake of salt and saturated fats for healthy heart.

#Eat 2 to 3 servings of low fat dairy foods or calcium enriched soya every day to keep bone density.

#Avoid smoking, have 3 to 4 cups of coffee or tea each day, and less than 14 units per week of alcohol.

#Rule of thumb – always and for all ages – eat regularly. When we skip meals, it will be very hard for us to attain nutritional needs and maintain healthy weight.

#Get into regular and moderate physical activity such as dancing, walking, and cycling for at least 30 to 45 minutes every day. This is good to maintain healthy weight.

#Keep your waist measurement below 80 cm (32 inches) and try not to go beyond 16 dress size. In short, achieve and maintain body weight and shape that is healthy.

Always aim for healthy mind and body for sound mind, strong vision, and wholesome body! It’s true, age does not matter but how we live is all that matters.



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