By Dr. Lynsey J. Cox
Menopause is a natural phase of life, but its symptoms can feel overwhelming. From hot flashes to mood shifts, this stage can bring challenges. However, there are effective ways to navigate and embrace this change with confidence.
1. MANAGE HOT FLASHES
- Hot flashes and night sweats are common but manageable symptoms.
- Dress in layers for quick cooling.
- Keep a fan or cold drink nearby.
- Avoid triggers like caffeine, alcohol and spicy foods.
- Talk to your doctor about treatments like hormone therapy if needed.
2. EAT FOR ENERGY
- Good nutrition supports your overall health during menopause.
- Add calcium-rich foods like leafy greens to strengthen your bones.
- Prioritize whole-grains, lean proteins, fruits and vegetables.
- Cut back on processed foods, alcohol and sugar for optimal wellbeing.
3. STAY ACTIVE
- Regular exercise helps alleviate symptoms like weight gain and mood swings.
- Aim for 30 minutes of activity most days, such as walking or yoga.
- Exercise also boosts emotional wellbeing and supports better sleep.
4. IMPROVE SLEEP
- Disrupted sleep is a common menopause complaint.
- Create a relaxing bedtime routine. Turn off screens. Dim lights and unwind.
- Keep your bedroom cool and comfortable.
- Seek professional advice if insomnia persists.
5. CARE FOR YOUR EMOTIONAL HEALTH
- Mood swings or anxiety can accompany menopause.
- Share your feelings with loved ones or join a support group.
- Practice mindfulness or consider journaling to ease emotional changes.
- Seek medical help if symptoms are affecting relationships and daily life.
6. WORK WITH YOUR DOCTOR
- Every menopause journey is unique, and having a trusted healthcare provider can make all the difference.
- Schedule regular checkups to address your symptoms and prevent issues.
- Discuss lifestyle changes or treatments tailored to your needs.
Menopause doesn’t have to feel like an uphill battle. With the right support and strategies, you can navigate this phase confidently and gracefully.
Dr. Lynsey Cox is a physician with Ochsner Medical Center Hancock specializing in obstetrics and gynecology. Reach her at (228) 220-5200.