How to Care for Yourself During Menopause?

HealthHow to Care for Yourself During Menopause?

A woman is said to have hit menopause when she does not menstruate for at least six months straight. Menopause is supposed to happen around the age of 50 and menstrual irregularity before that is likely to be because of a medical condition. Menopause is a natural process but that does not mean that it is an easy process.

The body stops producing estrogen after menopause which can mean drastic side effects for the woman who is going through it. Menopause thus brings multiple symptoms such as hot flashes, fatigue, muscle pain, mood swings along with weight gain. All of these symptoms can be very hard to bear and can severely impact a woman’s personal and professional life. There is however hope and many gynecologists believe that a few simple tips can help women reduce their menopausal symptoms significantly.

Here are some ways to care for yourself during menopause.

Calcium and Vitamin D

Lack of estrogen specifically causes harm to the bones and the chances of a fracture increase massively during menopause. Calcium products in this scenario can be a real lifesaver as they provide the bones with the essential support during menopause. A hip or knee fracture during menopause can literally make your life miserable. Vitamin D is also very important to minimize the impacts of loss of estrogen. Calcium can be consumed through dairy products such as yogurt, milk and cheese while fish oil which are high in omega three fatty acids can be a viable source of vitamin D.

Maintain a healthy weight

The lack of estrogen is enough of a hormonal change for a woman. If you are obese as well while you are going through menopause, the hormonal change can be much bigger as obesity is known to cause chemical changes in the body and make one even more irritable. It is thus important that you maintain a healthy weight during and after menopause so that the intensity of your symptoms can be mitigated.


Phytoestrogens are the food which can imitate the impacts of estrogen. Most of the side effects of menopause are due to lack of estrogen in the body. If you include phytoestrogens in your diet, the chances are that your menopausal symptoms will depreciate substantially and you will be able to live more comfortably through the eight to ten menopausal months. Some of the commonly available phytoestrogens include beans, flaxseeds, tofu and soy products.

The tips mentioned in this article are bound to make your menopausal experience better but if you see your health deteriorating with time, you should seek professional medical help as soon as possible.


This article was produced in partnership with oladoc.com, a digital health company in Pakistan. Using oladoc, you can find the best doctor in Lahore, Karachi & Islamabad, and book an appointment online.

Mati-Ullah is the Online Editor For DND. He is the real man to handle the team around the Country and get news from them and provide to you instantly.

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