stress in menopause
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Essential Tips to Combat Stress in Menopause

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Combating stress in menopause is important.

When you mention menopause, the word elicits groans from women of all ages, from those who’ve been there to those who are facing it in the future. No one likes to experience the side effects associated with this condition.

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Why is menopause making me crazy?

This time of change affects women physically with the cessation of a monthly cycle, but it also affects the body psychologically and emotionally.

What makes stress in menopause so frustrating in part is the emotional mood swings that go along with the condition. Women going through menopause can experience anxiety that comes and goes and not understand why it’s happening. Anger and depression are also common during menopause.

On the physical side, women can experience night sweats, which can lead to disrupted sleep from having to change out a wet nightgown or change sheets that are soaked.

Hot flashes are common during the day too – where a woman will feel a sudden flush as if her body temperature spiked. Although the body temperature doesn’t really spike, the feeling of a hot flash can make your face appear flushed.

Can Menopause Cause Rapid Weight Gain?

Can menopause cause rapid weight gain?

Weight gain and tiredness are also common with menopause as is the appearance of more than normal amounts of facial hair. Vaginal dryness can occur and can disrupt your intimate life, which can add to the feelings of anxiety.

Many women are turning to natural means to reduce stress in menopause. Fortunately, there are numerous natural ways that you can fight back against stress in menopause.

Most importantly, they’re easy and inexpensive. There are strategies any woman can use to eliminate or reduce the side effects of this condition.

Fight Stress in Menopause with Exercise

stress in menopause

One of the simplest ways you can fight back against stress in menopause is to exercise. Some studies are showing that taking part in exercise, even if it’s only three days in a week, can help fight stress.  That one strategy alone can greatly reduce the occurrence of symptoms – including the hot flashes that go hand in hand with the condition.

But exercise doesn’t just help with that one symptom of menopause. It also helps you fight back against the weight gain that’s common with this condition. 

Because your estrogen level is diminishing, the risk of your weight escalating is higher than it would be before menopause begins.

So by exercising, you not only get relief from hot flashes, but you also help your body keep the excess weight gain off. Menopause can cause additional weight gain around the abdomen.

Fortunately, exercise can target belly fat, which can lower your risk of developing cardiac issues related to menopause.

Exercise will also help you get a healthier night of rest. The exercise cuts down on the sleep disturbing night sweats, so you’ll get a better night’s sleep. It doesn’t take much exercise, either. Recent studies show a mere two hours per week work wonders.

Many women suffer form an apparent brain fog – which researchers attribute to fitful sleep episodes. So when you get physical activity in during your day and sleep better, it provides more clarity to you as well.

Boost Emotional Health

Steady emotional health is another benefit of exercising for menopause-related symptoms. By exercising, you’ll be less stressed and remain calmer. The endorphins you’ll feel from working out will help alleviate mood swings naturally.

Even if you don’t have the time or the desire to go to a gym, walking around the block or walking at the office are great ways to get in the exercise that you need.

Because of the lowered levels of estrogen that occurs when menopause hits, women are at a greater risk of developing osteoporosis, which can make the bones brittle. Exercise can help menopausal women keep from developing osteoporosis.

Exercising regularly can fight many of the symptoms brought on by menopause because those same exercise endorphins act as pain relievers.

Not only will exercising improve your body, but it will improve your mental health as well – enabling you to fight back against the mood swings.

Give it at least six weeks!  By then you will start to feel the full effects of how a little cardio can help you fight back against stress in menopause. typical signs and symptoms associated with menopause will start to alleviate.

There’s even a beauty perk you can enjoy, too!  The exercise you do, helps circulation, contributes to a collagen boost, and fewer wrinkles to combat!     

Combat Menopause with Herbs

stress in menopause

Besides exercise, herbs can also help fight back against menopause and many women prefer a more natural choice rather than taking hormone replacement therapy.

It’s a long studied fact that the loss of estrogen during menopause is a common denominator in causing symptoms.

One of the well-known ways that herbs can help battle menopause is through the use of natural estrogens found in natural herbs as well as supplements.

Phytoestrogen is found in plants and can provide similar benefits like estrogen does for the body.

While some herbs can give the body natural estrogen, other herbs will help the body raise its own level of estrogen. Various herbs can help your body balance the swing of hormones that comes with menopause.  This in turn,  helps you treat any mood swings.

You can alleviate anxiety and reduce stress in menopause by using certain herbs.

Not only can herbs help with mood swings, but they can also give you relief from the fatigue associated with menopause.

Hot flashes can also be helped through the use of herbs as can vaginal dryness. Many of the herbs that help with menopause also have soothing, sedative properties to help you feel better, faster.

Best Herbs To Ease Through Menopause Without Replacement Therapies

stress in menopauseOne of the herbs that help is black cohosh.  This herb has properties that cover a wide range of menopause symptoms – primarily hot flashes.

Dong Quai is another herb that women use to alleviate menopause symptoms. While your menstrual cycle is erratic during this time in your life, this herb helps regulate it a little more.

stress in menopauseYou might try taking Ginseng during menopause. This root increases estrogen levels. Researchers believe that Ginseng actually works to reduce the number of hot flashes and their severity.

Red Clover is an herb that also increases estrogen levels and works well for hot flashes and night sweats.

stress in menopauseThe last herb that helps with this time of your life is Ginkgo Biloba. Whenever you’re experiencing the typical brain fog that comes with menopause, you might try this herb to help give you clarity.

Many women consider using herbs to help with the annoying side of menopause because they’re a better alternative than taking a replacement therapy. Not only can the natural herbs offer relief from the symptoms, but many of these herbs also help women in the fight against the risk of developing cancer because of a lack of estrogen.

The Mediterranean Diet Is a Good Eating Method For Menopause

healthy foods for menopause

It’s a fact that menopause throws a woman’s hormones off. During menopause, more than ever, it’s important for you to change any unhealthy eating habits to make you’re your body is getting the right nutrients.

By switching to a specific way of eating that targets problems caused by menopause, you can help lower the severity of – and in some cases eliminate – the symptoms and health risks brought on by menopause. You can use this food and exercise journal to keep track of your progress.

One of the most recommended ways for a woman to eat during menopause is called the Mediterranean Diet. This is a diet that focuses on normal, healthy eating such as fruits, whole grains, and vegetables.

But it also has an emphasis on foods containing Omega 3. The reason this is important is because Omega 3 can fight back against mood swings and it can also lower the frequency of hot flashes.

Add These Foods To Your Shopping List to Manage Stress in Menopause

salmon is a good source for omega 3You can find Omega 3 in foods recommended on the Mediterranean Diet.  Foods like certain types of fish such as sardines or salmon . Also, nuts and seeds like walnuts and flaxseed.

The consumption of legumes and lentils, oats and foods that are plant based fit in well with this diet. 

The foods have been found to reduce hot flash symptoms by up to 55%, according to a study conducted by the Menopause journal.  They also help reduce heart disease and stop depression from taking root.

Best Olive oil for healthy livingOne of the notable changes with switching to the Mediterranean Diet is found in the changing of types of oils. Olive oil is recommended for women going through menopause versus using oils with saturated fats.

Though some diets cut out red meats and diary products, the Mediterranean Diet encourages the consumption of both – as long as the servings are done in moderation and aren’t consumed too often.

Reduce Stress in Menopause With Deep Breathing

deep breathing for relaxation

If you’re looking for a quick and helpful home remedy that can alleviate symptoms of menopause, then you can learn how to do deep breathing techniques. This technique is useful because it can help the body (and mind) relax.

Deep breathing should be done using the diaphragm, sometimes referred to as abdominal breathing. When using this technique, breathe in deeply, hold for the count of a few seconds, and then exhale slowly.

You can tell if you’re doing the breathing form correctly if – when you have your hand on your stomach – you feel your hand move upward. This technique should be practiced at least twice a day – once in the morning and again in the evening.

But anytime you feel a symptom related to menopause, deep breathing can be beneficial. The length of your deep breathing exercises should be between ten and fifteen minutes each time.

If you start to experience a hot flash, you’ll want to use the deep breathing technique.

Because a hot flash causes a response in the nervous system, deep breathing helps calm that response and makes the symptoms not as difficult to deal with.

Deep breathing helps you handle stress in menopause. You’ll enjoy the added benefit of seeing your blood pressure stabilize.

Menopause is a natural part of life that every woman must go through. Fortunately, you can use all the tips above to minimize the unwanted consequences and maximize your golden years!

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