Admin {{ }} Logout Looking to lose weight? Try our FREE Calorie Counter » | Log In
All Articles Fitness Nutrition

Managing Menopause: Everything You Need to Know

Fitday Editor

Menopause is that stage in woman's life where she doesn't go through a menstrual cycle for around twelve consecutive months. Menopause is a natural reaction to the aging process and marks the official end of a woman's fertile days. There are plenty of physical and emotional changes that come along with the process because of unbalanced hormonal levels in the body. Some of the most popular symptoms among menopausal women include irregular periods, night sweats, mood swings and fatigue.

Age Gracefully With the Right Diet

The ultimate key in having a healthy menopausal period is to keep a healthy and balanced diet all the time. If you keep yourself focused on nutrition and in remembering all those food groups, you'd feel better no matter which symptoms come into play. Don't forget to include the daily recommended servings for carbs & grains, protein, dairy products, fats and lots of fruits & greens. Keep your body satisfied and healthy by eating 3 full meals daily with in between snacks to fuel your body all day. Don't be too obsessed with calories but focus on small portion sizes.

Managing Hot Flashes

Menopausal night sweats and hot flashes are some of the most popular symptoms experienced by women who reach this stage. Drenching in sweat for the night disturbs sleep and rest. Hot flashes can make working on your daily tasks uncomfortable and can even give you those sleepless nights. Reduce your habitual intake for colas, spicy foods, tea, coffee and alcohol as these can trigger the event for hot flashes. Refined sugars also increase the occurrence for hot flashes among many menopausal women so try to get away with syrup and other processed foods as well. Avoid hot flashes by increasing your water intake to at least 8 glasses every day. Include phytoestrogen sources in your diet. These substances bind with estrogen receptors in the body which could help you relieve of those symptoms. Some of the most common phytoestrogen-rich foods include soy, yams, carrots, apples, legumes, potatoes, beans and seaweeds.

Help Control Weight Gain During Menopause

Menopause often equates to weight gain. Fat tends to redistribute itself towards the stomach as estrogen levels in the body drop. A decrease in muscle mass often slows down metabolic processes in the body thus letting you end up with that undesirable weight gain. To help fight those adipose tissues from forming layers into your tissues, try to go for healthier fats such as flax seed oil, canola oil and olive oil. Try steaming, grilling or broiling your foods instead of having them deep fried.

Exercise & Physical Activities

Exercise alone can aid in minimizing stress, hot flashes and other menopausal symptoms. Keeping your body active and fit will also enhance the function of your cardiovascular and skeletal systems. Studies have shown that aerobic exercises alleviate the severity of hot flashes in many menopausal women. Exercise can also reduce insomnia, migraine and keeps your blood cholesterol levels low. Get at least thirty minutes of moderate intensity exercises during the day by swimming, biking, running, walking and biking.

Charmaine Ann Enerio is a registered nurse and a freelance writer in Manila, Philippines. Currently, she specializes in neonatal intensive care and in health & wellness. As an advocate of women's health, Charmaine is planning on pursuing a degree in midwifery that would focus more on helping women before, during and after their pregnancies. Writing has always been her passion and has been an editor ever since her high school years. A good thing about Charmaine is the way she balances her career as a health care professional and as a writer. Nursing has given her the chance to serve her fellow countrymen and also write about her various experiences. As a medical professional, she focuses more on holistic and patient centered care. Charmaine is blessed with a wonderful family and a loving fiancé. Check out her blog site at

{{ oArticle.title }}

{{ oArticle.subtitle }}