For most women, menopause symptoms don’t happen all at once, but rather develop over time. Even with this gradual development, it can still be tough to deal with hot flashes or other symptoms and it takes time to find the menopause relief products and solutions that work for you.

If you’re trying to be proactive about easing your way into menopause, then you definitely need to know these nine tips that can make the process easier:

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1. Educate yourself about menopause

Did you know that there’s actually an intermediate phrase that precedes menopause, called perimenopause? If you didn’t, you’re not alone. Many women are totally unfamiliar with what perimenopause and menopause actually entail.

Unfortunately, healthcare providers themselves, especially general practitioners, might not know that much about menopause either, so your best bet is to find an OBGYN specifically trained in menopause. There’s also plenty of information available on the internet from reputable governmental and health organizations so you can kickstart the learning process yourself.

2. Talk to the women in your family.

Much of your personal experience of menopause will be influenced by genetics, so talking to older women in your family can give you an idea of what to expect. Your mother and grandmother are great places to start, but you can also expand the pool to any aunts and older sisters and cousins that you have. Ask them about when their menopause signs started and what symptoms they experienced and see how they track against your own.

3. Keep track of your menopause symptoms.

Speaking of menopause symptoms, you might find it helpful to keep a log of what symptoms you are experiencing, as well as their frequency and intensity. Some common early perimenopause symptoms include irregular periods, tender breasts, increasing PMS, and mood swings.

As you progress towards menopause, you may also start experiencing hot flashes, insomnia, vaginal dryness, and a lowered sex drive. Keeping track of these symptoms will help you figure out where you are on the perimenopause-menopause spectrum and give you a record that you can present to your doctor if you decide to seek out treatment.

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4. Talk with your doctor about treatment options.

If your menopause symptoms are unbearable and disrupting daily life, you don’t have to keep suffering. Your doctor can walk you through treatment options, including hormone replacement therapy (HRT), that will help alleviate your symptoms.

Your doctor can also help you rule out other underlying health conditions. For instance, the symptoms of certain thyroid disorders are actually quite similar to those of menopause, so it’s important to get checked out if your symptoms are really severe.

5. Get the mental health support you need.

Middle age is a stressful time for many people. You may still be raising children and possibly caring for aging parents as well, often on top of a demanding full-time job. Sometimes those mood swings aren’t only a sign of menopause. They can also be a symptom of depression or anxiety.

If you are struggling with mental health, consider finding a therapist for talk therapy and possibly also a psychiatrist to explore medication. Engage in other positive habits that will support your mental health, such as spending time with friends and asking family members for help.

6. Practice good sleep habits.

Unfortunately, insomnia and night sweat are pretty common during menopause, which can interfere with your ability to get a good night’s sleep. Establishing good sleep habits can combat these symptoms and help you get the rest you need. Go to sleep and wake up at the same time each day to help your body get into a rhythm.

Going to sleep in a completely dark room and putting away screens at least an hour before bed will also help. Choose cotton sheets and pajamas that won’t trap sweat, and lower the thermostat or turn on a fan to keep yourself from overheating.

7. Follow a healthy, balanced diet.

As you approach menopause, your metabolism slows down, which means that you probably won’t be able to eat as you once did. A balanced diet will help you maintain a healthy weight and get the nutrients that you need. Prioritize lean proteins, whole grains, healthy fats, and fruit and vegetables.

While it’s always better to get nutrients through your diet, you might also need to look into multivitamins or supplements in order to maintain the proper levels. Two vitamins that menopausal women need to make sure they’re getting enough of is calcium (for bone health) and vitamin D (which can help lessen mood swings).

8. Establish an exercise routine.

If you don’t already work out, it’s never too late to start! Exercise won’t just help combat menopause weight gain, it can also teach your body better thermal regulation that helps to lessen hot flashes. Exercise is also a great stress management technique that can help with mood swings by naturally releasing feel-good neurotransmitters.

There are also particular exercises that can help target specific menopause concerns, such as pelvic floor exercises for weakened pelvic muscles and exercises for a menopausal belly.

9. Stop smoking.

Smoking is one of the worst things that you can do for your health, and it exacerbates a variety of health conditions, including menopause symptoms. If you currently smoke, talk to your healthcare provider about what resources are available to help you quit. Stopping smoking can make a huge difference in easing you into menopause and alleviating symptoms that you may already be experiencing.

Menopause can be a frustrating and confusing time, but you don’t just have to sit back and let it happen to you. Follow these nine tips to ease the transition into menopause and take control of your health.

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The articles, cosmetic tutorials, and beauty tips on SheBegan magazine are contributed by experienced fashion professionals, beauty & cosmetics experts. The team of our beauty and cosmetics professionals tests the products and then share the outcomes with proper citations and then after passing all the research & editorial checks; the content is sent live making sure there exists No Conflict of Interest. You can read about our authors, volunteers, team members and editorial board with our content review, product testing, tutorial guidance process here.

Author

Yousaf holds a PhD in Engineering and he is 3 times winner of a fully-funded scholarship. It is his passion to write on education-related topics. He is a popular educationist, scholarship mentor, and well-known personality on social media. His passion is to write on academic research, educational tutorials and opportunities that students can benefit from.

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