When it comes to menopause, the way you take care of your body can make a big difference to how you feel. At Grace we know every woman experiences menopause differently, but there are a few ways you can look after yourself to help manage menopausal symptoms.
Here at Grace Private our specialists care for women of all ages and throughout all stages of life. From our Specialist Women’s Health GPs to our gynaecologists, we have years of experience helping women deal with the symptoms of perimenopause and menopause.
To help you better take care of yourself as you reach menopause, here are a few self-care tips from the team at Grace Private.
We all know exercise is beneficial throughout every stage of your life, but as you reach menopause there are many reasons to stay active.
Exercise can help you manage weight gain triggered by hormonal changes, reduce the risk of osteoporosis as you age, promote sleep, help you maintain good heart health, lift your mood and help reduce menopausal symptoms.
We know it’s not always as easy as it sounds to create a good sleep routine, especially if you’re experiencing insomnia, however prioritising your sleep can help you manage the symptoms of menopause.
During menopause a decline in estrogen can contribute to disrupted sleep patterns, in turn causing hot flushes, anxiety and mood changes.
Try to go to bed around the same time each night and wake up at the same time in the morning to create a good sleep routine. If you’re waking during the night, you may benefit from going to bed earlier.
If you love to have a wine or two, this might be a little hard to swallow, but hear us out. Alcohol can worsen menopausal symptoms such as hot flushes, anxiety and can increase your chances of breast cancer and gaining weight.
If you’re experiencing anxiety as a result of menopause, we’d recommend limiting your coffee intake. Caffeine is a stimulant and has a tendency to increase anxiety. While it’s ok in moderation, too much coffee can exacerbate hot flushes and night sweats associated with menopause.
How do you combat menopausal mood swings, irritability and anxiety? Practicing mindfulness through meditation, yoga, breathing or other activities is a great way to decrease stress and bring you into the present moment.
We all know it’s detrimental to our health when we don’t stay hydrated by drinking enough water, but did you know dehydration can worsen menopausal symptoms and cause headaches? The general rule of thumb has always been to drink eight glasses of water a day, however this may need to increase if you’re exercising or during hot weather.
It’s obvious that eating a healthy balanced diet has many benefits, but we also believe it’s important to listen to your body in regards to the food you are eating. Take note of how different foods make you feel and stay away from foods that worsen your menopausal symptoms.
Every woman is different when it comes to treating symptoms of menopause. As well as lifestyle changes, hormone Replacement Therapy (HRT) is one of the most effective treatment options and contains oestrogen, a progestogen (or progesterone) if it’s required.
A GP can be very helpful if you are perimenopausal or reaching menopause. At Grace Private our Specialist Women’s Health GPs at our Ferry Road satellite practice can be by your side to guide you through this stage of your life and will help you manage the symptoms of menopause.
To connect with one of our GPs, book an appointment online, or call (07) 5594 7632.
