As we turn years, our body changes. These tips to alleviate the physical and psychological changes in menopause will help you cope with this period of menopause in the best way.
“I feel upset, depressed and irritable,” is one of the typical phrases that women say when they reach the climacteric. Women often experience changes during menopause that they don’t know what to attribute to.
During this time a series of hormonal imbalances occur. Thus, the physiological changes that occur are notable, although these can also have an important effect on women’s behavior.
Perimenopause and menopause
Menopause appears on average one year after the last menstruation. Before, perimenopause, or climacteric, is a stage in which the body begins to produce lesser amounts of estrogen and progesterone, thus reducing the gestation capacity. This situation occurs around the age of 50.
It is in this period when the changes begin during menopause, heat outbreaks and night sweats appear. Difficulty sleeping, increased urinary tract infections, incontinence, and increased body fat around the waist are also experienced.
Feeling of loneliness, mood swings, episodes of sadness and anger, are things that arise without explanation. In some cases, it causes low self-esteem. They are the emotional changes that bind physicists at this stage. There are also memory and concentration problems.
If a woman is melancholic, irritable, or has depressive states, these will intensify during this period. Other people will not experience big changes during menopause, or even for some women, it will be more bearable.
A relationship with effects
The relationship between estrogens or female hormones and the synthesis of dopamine, serotonin and oxytocin has its effects. These neurotransmitters linked to the management of emotions are related to psychiatric and psychological disorders.
It is a relationship that has to do with feelings of irritability, decay, sadness, stress or anxiety. These types of sensations affect 70% of women who experience menopause, and their duration can range from six months to two years.
Some useful tips to alleviate changes in menopause
Sunscreens and daily hygiene
To cope with the impact on the skin caused by the decrease in estrogen typical of menopause, there are several options. The use of a sunscreen suitable for the skin type is already necessary.
Daily hygiene is essential, as well as the use of products to restore the function of the skin barrier. This will minimize wrinkles, xerosis or dry skin and sagging.
Skin aging is also related to genetic and environmental factors. It is advisable to correct the diet and avoid exposure to pollution, solar radiation and tobacco to better cope with this stage.
How does my body change?
During this period a redistribution of body fat usually occurs. It moves from the hips to the waist and there may be weight gain in some women and a decrease in others. A balanced diet, rich in fruits, vegetables, legumes and vegetables, as well as daily exercise, help to combat it.
Another problem that usually occurs at this stage is osteoporosis. Increases the fragility of the bones, especially the hip, wrists and vertebrae of the spine, which can suffer fractures or crushing. The recommendation is to watch your calcium intake through dairy and walk at least 20 minutes a day.
More controls and less salt
Prevention during perimenopause is vital since the opposite can increase cardiovascular risk factors and lead to high blood pressure. Cholesterol levels can go up and diabetes can appear. There are also increased chances of heart attack and stroke.
It is advisable to reduce the consumption of table salt, alcoholic beverages, fried foods, snacks and fast foods. On the contrary, the intake of water is essential. It is also highly recommended to quit smoking and keep regular blood pressure, cholesterol and blood glucose checks.
To look for help
These physical changes involve emotional affectations. Low self-esteem, tiredness increases, the desire to cry and mood changes appear. It also decreases sexual appetite.
In any case, you must seek help from a good professional. The gynecologist will help mitigate the alterations and treat any abnormality if it occurs.
A stage in life
The main recommendation is always related to accepting changes during menopause as a natural stage. Daily moderate exercises, a varied diet that abounds in vegetables, fruits and legumes, and moving away from unhealthy habits will help mitigate the effects.
You have to surround yourself with positive people, share with loved ones and socialize. This is the best way to maintain a positive attitude towards life and it strengthens self-esteem and self-confidence.
If you can understand menopause as a stage of life and accept the changes that will be generated, you can continue to fully enjoy it. It is just that, one more stage of life.