Focusing on Mental Health During Menopause

If you are concerned with maintaining or obtaining a healthy lifestyle as you go through menopause keep the following lifestyle changes in mind:

1) Stop smoking if you smoke and avoid situations where you will be exposed to second hand smoke whenever possible.

2) Eat a healthy diet. This includes foods that are high in fiber, low in fat and cholesterol, and offer adequate exposure to important vitamins and minerals, particularly calcium. Some excellent foods to include in your diet are fruits, vegetables, and whole grains.

3) Lose weight if you are overweight. I know this may seem like the worst possible time, but really there is no time like the present, it only gets more difficult as you go.

4) Participate in weight bearing exercises such as walking, dancing, or jogging at least 3 days a week.

5) Take the necessary steps in order to lower and keep your blood pressure low.

If you have frequent urinary urges, discuss pelvic strengthening exercises and bladder training that can help you improve muscle control. Also make sure that you get regular pelvic exams, pap smears, breast exams, and mammograms. It is vitally important that you perform frequent self-exams and notify your doctor immediately should you find a lump in your breast.

If you are experiencing hot flashes keep a diary of each occurrence. Doing this may provide the necessary information to help you determine what triggers them. Try the following tips in order to manage your hot flashes:

1) Go somewhere cool when the hot flash begins.

2) Lower the temperature in your bedroom if they are waking you at night.

3) Wear light breathable’ fabrics to sleep in and use them for your sheets.

4) Drink a glass of cold water or juice at the beginning of your hot flash.

The bad news is that there really is no cure for menopause except time. This is one of those things that really must be ridden’ out. Try to remain positive and don’t allow the symptoms to control your life. The good news is that once you stop having your menstrual cycle all together, the symptoms rarely continue. For more information on menopause, visit www.menopausetime.com