Experts Reveal Menopause Tips Every Woman Over 40 Needs To Know
As women reach their 40s and 50s, the challenges of juggling work, family, and personal health become more prominent. Amidst these responsibilities, one significant change awaits: menopause.
With more than 85% of women experiencing symptoms such as hot flashes, mood swings, and sleep disturbances [1], menopause is not just a phase but a major life transition.
Surprisingly, a survey revealed that over 90% of postmenopausal women were never educated about menopause during their school years, and more than 60% only sought information about it after their symptoms had already started [2].
Recognizing the ongoing need for guidance, health experts at Verve have put together essential tips that every woman over 40 should be aware of to navigate menopause and thrive during this stage of life.
Diet Checklist: Essential Nutrients For Menopause
Diet plays a crucial role during menopause, influencing how women experience this transition. As estrogen levels decrease, the risk of conditions like osteoporosis, heart disease, and weight gain rises. A well-rounded diet rich in essential nutrients can help mitigate these risks by supporting bone density, regulating mood, managing weight, and sustaining overall health.
Proper nutrition can also alleviate common menopausal symptoms such as hot flashes, fatigue, and joint pain, making it a vital aspect of a healthy lifestyle during this phase.
- Calcium: Supports bone density, which may decline during menopause due to lower estrogen levels.
- Vitamin D: Aids in calcium absorption and is crucial for bone health, particularly as the risk of osteoporosis increases post-menopause.
- Magnesium: Helps with sleep, mood regulation, and bone health, addressing common menopausal symptoms like insomnia and irritability.
- Vitamin K: Works with calcium and vitamin D to maintain bone health and may help reduce the risk of fractures.
- Omega-3 Fatty Acids: Reduces inflammation, supports heart health, and may help alleviate menopausal symptoms like hot flashes.
- Vitamin B6: Plays a role in mood regulation by aiding in serotonin production, which can decrease during menopause.
- Vitamin B12: Supports nerve function and energy levels, which may be affected during menopause.
- Zinc: Contributes to immune function and may help with skin health as hormone levels fluctuate.
- Folate (Vitamin B9): Supports heart health and aids in mood regulation, crucial as menopause can heighten the risk of cardiovascular issues.
- Iron: Although iron needs decrease after menstruation stops, it remains important for preventing anemia and maintaining energy levels.
- Phytoestrogens: Found in soy and flaxseed, these plant-based compounds can mimic estrogen in the body and may assist in managing menopausal symptoms.
- Collagen: Helps maintain skin elasticity and joint health, which can be affected by the decrease in estrogen.
- Probiotics: Supports gut health, which can be disrupted during menopause, potentially affecting digestion and weight management.
- Fiber: Aids in digestion, helps manage weight, and may reduce the risk of heart disease, which becomes more concerning post-menopause.
- Antioxidants (e.g., Vitamin C and E): Protect against oxidative stress and support skin health, which may decline as estrogen levels drop.
Lifestyle Tips
- Prioritize Sleep: Quality sleep is vital, especially during menopause when sleep disruptions are common. Aim for 7-9 hours of restful sleep per night to help regulate mood, manage weight, and support overall health. Establishing a calming bedtime routine, limiting screen time before bed, and maintaining a consistent sleep schedule can make a significant difference.
- Stay Hydrated: Drinking plenty of water is essential for managing menopausal symptoms like hot flashes and dryness. Adequate hydration also supports skin health, digestion, and energy levels. Aim for at least 8 glasses of water a day, and consider herbal teas or water-rich foods like cucumbers and watermelon.
- Reduce Stress: Managing stress is crucial for hormonal balance and overall well-being. Chronic stress can worsen symptoms like mood swings, insomnia, and fatigue. Incorporate stress-reducing practices such as meditation, deep breathing exercises, yoga, or spending time in nature. Regular physical activity also helps lower stress levels and boost mood.
- Talk to Family and Friends: Emotional support is essential during this period of change. Openly discussing your experiences with trusted family members or friends can provide relief and reduce feelings of isolation. Consider joining a support group where you can share and learn from others going through similar experiences.
- Get Symptoms Checked: Regular check-ups are crucial, especially if you're experiencing new or worsening symptoms. Conditions like osteoporosis and cardiovascular disease become more prevalent during menopause, so it's important to monitor your bone density, heart health, and brain health. If you experience memory problems, significant mood changes, or unusual physical symptoms, consult a healthcare provider to rule out any underlying conditions and receive personalized advice on managing your health.
How Verve Can Support Your Menopause Journey
Verve offers various aids and solutions to address the challenges of menopause.
For instance, Verve V80 – 'Transparent Greens' contains 80 ingredients including 100% NRV of all essential vitamins, several minerals, antioxidants, adaptogens, probiotics, and more.
The standout feature of Verve is its 100% transparency, ensuring you know the exact composition of each ingredient in the blend without the need for blind trust.
Learn more at https://vavaverve.com/
About Verve
Founded by Oliver Cookson, the founder of Myprotein®, Verve aims to simplify nutrition and address common health challenges such as sleep, energy, gut health, and more. As a comprehensive wellness brand, Verve is committed to helping you achieve your best self through daily health habits. Our dedication to transparency ensures that every ingredient we use is known to you, with nothing hidden, and everything designed to enhance your well-being. With Verve, we make optimal health accessible and straightforward, allowing you to focus on living your best life.
Sources
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