7 Self-Help Strategies for Women to Stay Healthy During Menopause

Self-Care for Menopause

Menopause is a biological process all women undergo. It is an unstoppable event when symptoms start to kick in as early as the 30s. Menopause occurs when there is a steady decline of progesterone and estrogen, the two most significant hormones in women that regulate body processes. Without these two, menopausal women can no longer get pregnant. Hormonal imbalance in women also contributes to the development of symptoms that affect their quality of life.

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But, nobody is exempt from a midlife crisis. Everyone goes through it at some point. Nevertheless, here are the seven (7) things menopausal women can do to live life comfortably and help them embrace menopause as a new phase of life.

Eat a healthy diet plan

Selfcare is a priority. Remember that what you eat reflects your health and affects your symptoms. Take at least five (5) servings of fruits and vegetables daily. According to Women’s Health[1], middle-aged women should focus on foods rich in Vitamin D, calcium, omega-3 fatty acids, and proteins.

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Mushrooms, oysters, dairy products, fatty fish, and seafood are the most recommended foods. Also, opt for whole grains instead of refined carbohydrates. Taper down spicy and salty food products as these can worsen symptoms, specifically hot flashes and night sweats.

Establishing a healthy diet plan and choosing the right foods prevent osteoporosis, improve menopausal symptoms, avoid weight gain, and keep diseases at bay.

Live an Active Lifestyle

An active lifestyle means doing physical activity most days of the week. It does not necessarily mean going to the gym or beating yourself up during workouts. Get every chance to be physically active.

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For example, riding a bike or walking from work instead of taking a bus, enjoying gardening, running with friends, joining a marathon, enrolling in a swimming class, and the list continues.

Besides, perform Kegels exercise daily to keep pelvic muscles strong and healthy. The guidelines recommend 24 Kegel squeezes daily. Kegels exercise addresses incontinence, which is a common experience by older women.

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Get Rid of Unhealthy Practices

Quit smoking and limit intake of alcohol. Excessive nicotine, alcohol, and caffeine aggravate menopausal symptoms. On the other hand, women in menopause experience sleeping difficulties. Thus, establishing good sleeping habits is vital. Make sure to get good sleep and plenty of rest.

Sleep better by dropping the temperature in your room, avoiding caffeine from late afternoon, taking a shower before rest, wearing light or cotton-made clothing, and reinforcing your sleep schedule.

Understand that Menopausal Symptoms are Temporary.

The vasomotor symptoms associated with menopause are due to the steady decline of estrogen and increase in epinephrine, the Obstetrics and Gynecology[2]

It is essential to recognize that menopause is a natural event, and the symptoms can be pressing. However, women should regard them as temporary (and don’t last forever). Embracing such change results in happier and calmer life. Positively accepting menopause is a process, yet possible.

Watch your Weight

Hormonal imbalance in women and menopausal symptoms contribute to overweight or obesity, according to the Best Practice and Research: Clinical Obstetrics & Gynecology[3]. However, weight gain in women can be modest, and not all women go through it.

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Health experts advise increasing physical activity, consume a low energy diet, employ behavior modifications, and use top rated menopause supplements. A low-energy meal plan comprises food choices that have fewer calories yet prolongs satiety. Consume loads of whole grains, lean meats, fruits, and vegetables. Food products with labels like ” low fat” or ”low calories” also concern a low energy diet. Finally, there is a clear association between chronic stress and weight gain.

The release of cortisol hormone amplifies abdominal fat. So, find ways to relieve stress by being in nature, practicing meditation, performing regular exercise – and don’t forget to laugh. Studies show that laughing inhibits stress hormones and stimulates the release of endorphins.

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Your Mental Health is as Important as Physical Health.

A decline in estrogen levels during menopause affects women’s emotions. It may disrupt mood and result in anxiety and depression. Mental health is a significant subject matter in the menopausal transition. However, there are conservative steps women can try to feel more positive during menopause.

See Also: Types of anxiety disorders

Connecting with people helps build stronger relationships. Arrange a day out with family or friends, or volunteer in a community group. Focusing on yourself can help boost mental wellness too. For example, learning a new recipe, hobby or skill makes you focus less on symptoms and build your self-confidence.

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Top Up Your Day with Nutritional Supplements.

Generally speaking, nutritional supplements improve physical, mental, and emotional health. However, several supplements have a powerful blend of vitamins and minerals that not only addresses symptoms of menopause but also prevent micronutrient deficiency.

For example, Provitalize is a popular women’s supplement for weight management. According to Provitalize reviews, the supplement is an all-natural pill that deals with the changes the body undergoes during menopause, such as hot flashes, weight gain, and night sweats.


Menopause is a natural happening in a woman’s life that commonly occurs around age 45. Depending on the severity, symptoms associated with menopause can impact their health and self-perception. To improve the overall quality of life in women in menopausal transition, they should not only emphasize the management of menopause-related symptoms.

Health experts recommend that behavior change, lifestyle modification, and the mental aspect weigh more in improving their general well-being. All these prevent long-term problems. The good news is, more and more women embrace midlife and talk about it. In 2020, ‘World Menopause Day’ was celebrated on October 18 to increase awareness about menopause and discuss the support options available for women in the transition.