Menopause is a natural part of a woman’s aging process, usually between the late 40s and early 50s. As it is unavoidable, many women transition with significant physical changes, experiencing hot flashes, mood changes, tiredness, sleep problems, or a combination of these symptoms. Here’s how they can manage such changes.

How to Deal With Symptoms of Menopause

1. Stay Physically Active

While it’s common to gain a couple of extra pounds during the menopausal transition, no evidence shows a direct relationship between weight gain and hormone changes during menopause. The additional weight in older women may be partly traced to a slowdown in their metabolism.

If you notice an increase in your weight or waistline, shed the excess body fat by keeping active. Exercise regularly or take up sports to burn calories. Losing the extra pounds reduces not only your risk of heart disease and diabetes but also the hot flashes and night sweats that come with menopause.

2. Eat a Balanced Diet

What you eat may aggravate your physical and mental symptoms of menopause. For instance, a diet high in refined carbohydrates leads to sudden rises and drops in your blood sugar, making you tired and irritable.

Consume lots of fruits and vegetables to feel full without the high calorie intake, which is why they’re great for losing and maintaining a healthy weight. Also, don’t forget to include protein-rich foods in your diet. Meat, dairy, eggs, fish, legumes, and nuts aid in weight loss and help manage sleep and mood.

3. Avoid Your Triggers

Alleviate your menopausal-related symptoms by understanding what triggers them. Keep track of what happens before hot flashes, night sweats, mood changes, and sleep problems occur.

Some possible causes may include spicy or sugary foods, hot beverages, alcohol, caffeine, medications, high air temperatures, and even stressful situations. Once you’ve identified them, steer clear of them as much as possible.

Get help managing the challenging symptoms of menopause from a trusted women’s health clinic like Paula Korn ANP. Based in Anchorage, AK, certified nurse practitioner Paula Korn offers personalized care to patients dealing with pregnancy, infertility, birth control, and other women’s health concerns. Call (907) 277-2597 for a consultation or visit her website.