Tips for coping with menopause

La menopause It remains, to this day, a period for women that raises many doubts and fearsDecades ago, women experienced very short periods of menopause due to their short life expectancy. However, today, it can account for a third or more of a woman's life, making it vitally important. learn to cope with this period and treat its symptoms in the best possible way.

Menopause is considered the complete absence of menstruation, but the symptoms go far beyond this: hot flashes, insomnia, vaginal dryness, increased cardiovascular risk, memory impairment, mood swings, weight gain, and more.

For this reason, in this article we want to compile some tips for coping with menopause and thus be able to better control both the symptoms and the consequences of estrogen reduction.

Nutrition during menopause

El Weight gain is one of the main symptoms of menopause. Furthermore, during this period, it's common for cholesterol to increase by up to 15%. This is mainly due to hormonal changes and the drop in estrogen. Estrogen helps keep cholesterol in check, so when it drops, HDL cholesterol also decreases, and LDL and total cholesterol also increase.

Thus, as for the nutrition during menopause, we must take into account some tips:

  • Caloric intake should be adjusted to new needs.
  • Nutrients such as calcium and vitamin D will help keep your bones in better condition: consume semi-skimmed or skimmed milk enriched with vitamins A and D, or enriched plant-based drinks, etc.
  • We must reduce our consumption of saturated fats, refined sugars, salt, coffee, alcoholic beverages, etc.
  • Consumption of phytoestrogens, which are found in legumes such as fermented soy, whole grains, seeds, fruits, and vegetables, should be increased.
  • It is advisable to eat probiotic foods.
  • You should eat 5 meals a day.

Combating insomnia during menopause

Another of the The most common symptom of menopause is insomnia, something that can affect a woman's quality of life and well-being. This change in sleep behavior is due to several factors, such as hot flashes and progesterone deficiency (which helps control sleep), combined with the possible psychological and personal changes that can be associated with menopause.

So, to avoid it we can resort to different tips:

  • Avoid heavy meals and have light dinners.
  • Do physical activity, but not after 8 p.m.
  • Avoid using screens in the bedroom and before sleeping.
  • Regulate the bedroom temperature.
  • Establish a bedtime routine.

Menopause and sexuality

During menopause, it is very common for women to experience a loss of sexual desireThis is mainly due to the reduction or disappearance of vaginal discharge due to the decrease in estrogen, combined, of course, with significant psychological changes, often reflected in anxiety, depression, irritability, and so on.

For this reason, it is recommended to use lubricants during sexual relations, to perform kegel exercises To maintain the pelvic floor in good condition, the use of rejuvenating gels and even a visit to a sexologist who can answer all your questions.

Hormone Replacement Therapy

When the symptoms of menopause affect a woman's quality of life in a very relevant way, there are treatments such as Hormone Replacement Therapy, which It has proven highly effective in alleviating symptoms.

It's a therapy that has sparked a lot of fear about the risk of breast cancer, but the reality is that this risk has been shown to be low, especially in therapies that last more than 5-10 years.

What must be taken into account is that It cannot be used in people with a family history of breast cancer., or a personal history of thrombosis, breast lumps, or hormone-dependent tumors. In these cases, alternative treatments, such as medicinal plants, can be used.

Medicinal plants for the treatment of menopause symptoms

To date, there are different scientific studies that have supported the effectiveness of certain Medicinal plants to relieve symptoms of menopause. Some of them are:

  • Natural anxiolytics for mood and insomnia: chamomile, valerian, hops, passion flower, California poppy...
  • Natural antidepressants, such as ginseng, St. John's wort...
  • Sexual desire enhancers such as maca.
  • Skin aging preventatives, such as evening primrose.