5 Menopause Survival Tips

During menopause, your ovaries slow the production of key hormones like estrogen and progesterone until you stop menstruating. You’re considered menopausal once your period has stopped for 12 months. 

Menopause is a natural part of the aging process, but that doesn’t mean every aspect of it is enjoyable. The lack of these hormones can trigger a host of negative symptoms, including:

At the practice of Beth and Howard Braver, MD, our physicians help women in Aventura and Hollywood, Florida, cope with the symptoms of menopause. Our practice offers comprehensive care for women entering menopause, from hormone replacement therapy to mental health care to help with painful sex. 

We also know that many aspects of menopause can be managed with healthful lifestyle changes. Take a look at our top five menopause survival tips to help you navigate the changes menopause brings.   

Be mindful of nutrition and hydration

The hormonal changes that accompany menopause wreck havoc with your metabolism and muscle mass, making it easier to pack on extra pounds. 

Estrogen provides some protection against heart disease because it aids in processing cholesterol, but the sudden drop in this hormone leading up to menopause means you’re at higher risk of heart disease. 

Counter these effects of menopause by watching what you eat and drink. Do you best to follow a healthy diet, eating mostly plant-based foods like fruits and vegetables. Reach for lean sources of protein like tofu, legumes, and beans, and eliminate refined sugars and processed foods. 

Work to eliminate or limit caffeine and alcohol, which can increase the negative symptoms of menopause. Reach for water instead, which can help with dry skin and reduce bloating.

Talk to us at Beth and Howard Braver, MD, if you’re struggling to manage your weight. Our medical weight-loss program can help you lose weight and create healthier eating habits so you can keep it off. 

Get physical every day

Regular exercise helps you stay healthy, before and during menopause. Do something physical every day, like taking a walk, gardening, or doing light housekeeping. 

Add more vigorous cardiovascular exercise several times a week to boost your heart health. And because bone loss accelerates after menopause, add regular strength or weight training into your routine.

Don’t ignore sexual health

Your body’s production of estrogen changes significantly during menopause, causing vaginal dryness and a reduction in collagen and elastin production, which makes your vaginal muscles and tissues sag. 

Tell us about any issues related to your sexual health because treatment options exist, including nonsurgical vaginal rejuvenation.  

Prioritize sleep

During menopause, mood swings and weight gain can cause trouble for many women. Combat these symptoms by prioritizing your sleep. For some women, the change in hormones can cause sleep disturbances, making sleep elusive. 

Practice good sleep hygiene by going to bed at the same time each night, eliminating daytime naps, and turning off electronics before getting between the sheets.   

Keep regular checkups

The changes in your body during menopause mean it’s more important than ever to keep your regular checkups and preventive health screenings. We offer comprehensive health services, including annual physical exams, osteoporosis screenings, heart health care, and well woman exams.  

Learn more about menopause and how you can combat the symptoms by calling us at our Aventura or Hollywood, Florida, office or booking an appointment online now.

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