The Tea
Chances are you’re not thinking much about menopause if you’re a woman in your 20s or 30s. Most women adopt the ‘that’s a problem for future me’ attitude when it comes to this unavoidable physical change, which can be problematic if you want the experience to be as smooth as possible.
Menopause, and perimenopause, is so much more than the end of your menstrual cycle. It’s a massive hormonal change that impacts many other facets of your wellbeing. As much as you might not want to think about it, taking preventative measures now will help you so much more in the long run. Below we’re sharing some tips to help you comprehend the steps you need to take to ease symptoms and prepare your body for menopause.
The Brew
As you get closer to your 40s, your body gradually stops producing the estrogen and progesterone hormones essential for regulating your menstrual cycle. Generally, this process (called perimenopause) lasts for 4-6 years, but it may vary depending on the individual.
Aside from regulating your menstrual cycle, estrogen is also vital for good bone health, heart health, and mental health. As this hormone decreases, it can also lead to the deterioration of women’s health. That’s why it’s important to start thinking about menopause even if it’s decades away.
Ways to prepare your body for menopause
1. Consider your bone health
Estrogen promotes the activity of osteoblasts, or the cells that create new bones. Low estrogen levels can cause a person to lose bone density during menopause, which can lead to osteoporosis.
How to protect your bone health
- Get a bone density test in your 30s or 40s to detect osteopenia or osteoporosis, and start appropriate treatment if necessary
- Eat foods that are rich in calcium and vitamin D. These include dairy products, leafy green vegetables, nuts, legumes, grains, and fish. You can always take dietary supplements if you’re not getting enough nutrients from your food
- Engage in weight training. Building up muscle around your bones is a great way to strengthen and protect them
2. Pay attention to your heart health
Estrogen tends to have a positive effect on cholesterol. It can increase the levels of high-density lipoprotein (HDL) cholesterol, often referred to as “good” cholesterol. HDL cholesterol helps remove excess cholesterol from the bloodstream, which can reduce the risk of plaque build-up in arteries.
How to protect your heart health
- Limit your intake of processed foods, sugary snacks, and red meat
- Include sources of omega-3 fatty acids, such as fatty fish (salmon, mackerel, sardines), flaxseeds, and walnuts in your diet, as they can help lower triglycerides and improve heart health
- Engage in regular physical activity
If lifestyle changes alone are not sufficient to manage your cholesterol levels, your healthcare provider may recommend cholesterol-lowering medications.
3. Focus on your mental health
Estrogen may increase levels of serotonin and dopamine, hormones that lead to an improved mood. A decline in estrogen levels may result in a decrease in the levels of these neurotransmitters, leading to a decrease in mood during menopause.
How to protect your mental health
- Reach out to loved ones who can provide emotional support and understanding
- Practice Yoga, Pranayama (deep breathing exercises), meditation, or progressive muscle relaxation to reduce stress and anxiety
- Engage in regular self-care to lift your mood
You can take Brahmi which is Ayurveda medicine during menopause. This medicine should be taken under the guidance of an Ayurveda practitioner.
4. Don’t forget about pelvic muscle health
Keeping your pelvic muscles strong will help combat urinary incontinence, which can be a common issue for women during menopause. The hormonal changes that occur during menopause, including a decrease in estrogen, can contribute to urinary problems.
How to protect your pelvic muscle health
- Reguarly perform pelvic floor exercises to strengthen your muscles and improve bladder control
- Disposable pads or absorbent products can provide protection against leakage and help manage incontinence
- Engage in bladder training, where you gradually increase the time between bathroom visits to help your bladder hold more urine and reduce urgency
5. Boost your metabolic health
It has been shown that estrogens influence metabolism. This means a decrease in estrogen levels can lead to a slower metabolism. A slower metabolism can result in the body burning fewer calories at rest, making it easier to gain weight if calorie intake remains constant.
Estrogen plays a role in fat distribution in the body. Women tend to store fat in the hips and thighs before menopause. After menopause, fat distribution may shift toward the abdominal area, resulting in an “apple-shaped” body. This change in fat distribution can be influenced by declining estrogen levels.
How to protect metabolic health
- Engage in regular exercise to boost your metabolism and maintain muscle mass
- Include strength training exercises in your routine. Muscle burns more calories at rest than fat, which can help with weight management
The Pour
Menopause is a transformative phase in a woman’s life. By taking proactive steps to treat your body better, you can make this transition smoother and more enjoyable. These actions, from prioritizing bone health to managing stress and seeking medical advice when needed, can empower you to embrace the changes that come with menopause and continue to live a vibrant and fulfilling life.
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