They call it “The Change.” Capital letters are used to signify the critical transformation in life stages that menopause means for women. There is no avoiding the hormonal shift that takes place for every woman as the menstrual cycle becomes irregular, slows down, and then stops. As estrogen levels drop, premenopausal and menopausal women can experience a wide range of symptoms that impact their health.
It helps to be prepared and have a toolkit for managing these symptoms. Many women around the world experience only mild symptoms. Some women do not suffer from negative health impacts at all. This reality may be due to lifestyle choices and changes, including exercise, diet, and a greater focus on self-care. No matter what stage you’re in, approaching menopause or in full swing, pay attention to these areas of your health and consider how you might improve them.
1. Reproductive Health
One of the most obvious areas of health to look at during menopause is your reproductive health. Lower estrogen levels will slow down your menstrual cycles until they stop entirely. At the same time, the tissue around reproductive organs begins to thin. This can cause vaginal dryness, itching, and irritation, even making sex painful. It can also weaken the urethra muscles, which can allow more bacteria to enter your bladder and lead to UTIs. If you’re experiencing vaginal dryness, using a high-quality vaginal moisturizer daily can help replenish moisture to vaginal tissues.
Fortunately, there are many measures you can take to calm these issues down or stop them altogether. Consider adding fatty fish and avocados to your diet to boost hydration, sweet potatoes to increase lubrication, and edamame, which can support estrogen production. Remember to be patient with the process; incorporating supplements or changing your diet won’t cause a miracle overnight. But it can help over time.
2. Mental Health
It’s not just physical symptoms you’ll see during menopause; your mental health can be impacted as well. Because of the hormonal changes in estrogen and progesterone production, your serotonin levels can drop as well. Serotonin is the happy chemical in your brain, and with less of it, you may feel more anxious, irritable, and sad. You may also find yourself swinging between moods and getting triggered to anger more quickly than usual.
Mental health is such a tricky issue, and it can fluctuate along with both your hormones and your life events. To get yourself back to a state of peace and a balanced mood, it’s a good idea to approach your mental health from multiple angles. Aerobic exercise helps in many ways by boosting serotonin levels. Cutting alcohol, smoking, and excessive sugar can help prevent mood swings. And of course, meditation offers your brain more peace, calm, and balance.
3. Bone Density
One area of health you may hear about a lot, especially for women, is bone health. As women go through menopause their bones often get weaker. This is because one of the functions of estrogen is to slow the breakdown of your bones, which happens naturally. As you lose estrogen, that protection goes away as well. As a result, women are more prone to developing osteoporosis, making them more likely to break a bone if they fall.
Women going through menopause should make sure they’re getting enough calcium in their diets and through supplements. This mineral keeps your bones strong and hard. Weight-bearing exercises like weight lifting or pilates also contribute to stronger bones. And of course, you want to cut out lifestyle choices that weaken your bones, like smoking and excessive drinking. Finally, a regular yoga routine can ensure you stay balanced with good posture on those strong bones!
4. Skin Issues
The loss of estrogen that comes with menopause can make your skin dry, itchy, and even develop painful afflictions. Women going through menopause may experience an increase in eczema outbreaks, psoriasis, and even pimples. Furthermore, your skin might feel thinner, saggier, and more wrinkly.
Fortunately, many of the symptoms of poor skin health can be improved with a few changes. Increase healthy fats and proteins in your diet, like fatty fish, avocados, chicken, turkey, and nuts and seeds. They’ll keep your skin supple and hydrated. Drink plenty of water too, and avoid long, hot showers, which will dry skin out. Also, be sure to apply a hydrating cream right after bathing to lock moisture in.
5. Weight Fluctuations
While many women experience weight fluctuations during menopause, weight gain or loss is not necessarily directly linked to hormonal changes. Instead, they are often secondary symptoms of the other issues listed here. As you find yourself more anxious, depressed, or stressed, you may also be eating more junk, or losing your appetite. Furthermore, aging and genetics may add more fat to your midsection as opposed to your hips and thighs.
It’s more important than ever to pay attention to your lifestyle choices overall. As women age, they need to create a healthy routine that includes daily exercise — cardio and weight bearing — whole foods, plenty of sleep and water, and yoga or meditation for mental health. Having a predictable and dependable schedule every day will also make it easier to maintain a healthy, sustainable weight.
There is perhaps no better time to finally take your health into your own hands than when your body starts beating you up. Instead of fighting with your body or being angry at it, learn to love it and give it what it needs. You may find your body and mind are kinder to you when you are kinder to them. Given the right diet, exercise, and mental health practices, you may become one of the women who experience little to no negative menopause side effects — a dream come true.