Every woman goes through menopause, usually in her 40s or 50s. It’s a transition that means you’re no longer able to get pregnant, and it brings with it a host of unpleasant symptoms like hot flashes, mood swings, and weight gain.
You’re in menopause when it’s been a full year since your last menstrual period. But your hormones start shifting well before menopause officially begins, and many women struggle to navigate the symptoms that come along with these changes.
Menopause is a natural process, but it’s normal to have questions. A. Michael Coppa, MD, and our team work with women of all ages. We’re here to help you find ways to make the transition into menopause more comfortable.
There’s no denying that menopause brings significant changes in your life. The hot flashes, mood swings, and other symptoms can make you feel unlike yourself, but the good news is that some simple lifestyle adjustments can help you feel better.
Prioritize physical activity
All adults should strive for at least 150 minutes of moderate exercise each week for optimal wellness. When it comes to menopause, regular exercise can minimize your symptoms and help you maintain a healthy weight.
Exercising in menopause doesn’t have to be intense to be effective. Consider activities like walking, swimming, or biking, and ask our team about ways to incorporate exercise into your daily routine.
Eat a balanced diet
Your diet influences your overall health. Eating a balanced, nutritious diet gives your body the vitamins, minerals, and nutrients it needs. Plus, it can reduce menopause symptoms and lower your risk of other health issues as you get older.
Choose lean proteins, whole grains, fresh fruits and vegetables, and nuts as often as possible. Avoid foods that are high in sugar and salt. Spicy foods, alcohol, and caffeine can worsen menopausal symtpoms, so enjoy them in moderation.
Smoking cigarettes can trigger early menopause and exacerbate menopause symptoms, including hot flashes. If you smoke, talk to Dr. Coppa and our team about resources to help you quit. If you don’t smoke, don’t start.
Plan for hot flashes
Hot flashes and night sweats are two of the most common — and most disruptive — symptoms of menopause. Implementing healthy lifestyle changes can reduce their intensity, but there are a few things you can do to make them more bearable when they do occur.
Wear light layers during the day and at night, so you can take layers off if you get warm. Make your sleeping environment cool, and avoid heavy blankets. Start keeping wet washcloths in the freezer, so you can pull them out when you need to cool down quickly.
Visit the doctor regularly
Menopause marks the end of your menstrual cycles, but it doesn’t mean you should stop seeing your gynecologist. Regular gynecology care is essential for women of all ages, and Dr. Coppa adjusts your care plan as you move through life.
Dr. Coppa works with you during menopause to ensure you’re enjoying your best possible health. He monitors your menopause symptoms and helps you find ways to reduce their intensity.
If you’re bothered by severe menopause symptoms, hormone replacement therapy could be an option for you. Dr. Coppa uses hormone therapy to optimize your hormone levels and relieve common symptoms, from hot flashes to vaginal dryness.
With these lifestyle adjustments, you can minimize menopause symptoms and enjoy better health. Do you want more personalized tips for managing menopause? Book an appointment at one of our offices in Cranston, Providence, or Smithfield, Rhode Island.