Khaberni - While social media is filled with advertisements for "magical" products that claim to alleviate menopause symptoms completely, a women's health expert indicates that simple daily habits may be overlooked.
Just before World Menopause Day on October 18, Dr. Claire Gibbs from the British Menopause Society points out that although the experience of stopping menstruation is unique, there are easy health changes that can help during this journey.
According to the "Independent", the changes include:
1. Healthy sleeping habits
Gibbs says: "From a lifestyle health perspective, perhaps good healthy sleeping habits are the first and best evidence-based method to help."
Therefore, it is essential to sleep in a cooler room, wear clothes that help cool the body, have cooler bed covers, and ensure not to use your phone late at night, etc. Identify what affects your sleep and focus on it well.
2. Caffeine intake
Gibbs says: "Reducing the amount of caffeine consumed not only affects the symptoms, but may also keep us awake at night."
3. Drink more water
Gibbs urges to "hydrate the body, as if we suffer from multiple hot flashes and dryness, we may become quickly dehydrated."
4. Dietary balance
Gibbs advises "The basis of any care for the menopause phase, before visiting any doctor, is to think about your nutrition and movement. If we can improve these things, menopause symptoms often improve, sometimes temporarily and sometimes long-term."
She adds "Focus significantly on whole foods, such as brown carbohydrates, plenty of fruit, and lean protein. The Mediterranean diet is ideal for this stage."
5. Calcium intake
Menopause can have a significant impact on our bone health, thus Gibbs recommends increasing calcium intake.
The main sources of calcium are dairy products, oily fish, and leafy vegetables.
6. Self-care
"We need to allocate some time to take care of ourselves," says Gibbs: "We need to make sure we feel some happiness so we can build our happiness hormones."
7. Physical activity
"The fundamental thing is movement, because when we move, we increase our happiness hormones," as Gibbs says.
And "exercise not only helps protect our muscles and bones but can also help us increase our sense of calm and happiness."
