Staying Young in Menopause - Take Control of Your Body
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Hot flashes, weight gain, mood swings, skin problems, and joint pain are common symptoms for women in menopause. Stubborn fat that just won’t go away no matter how much you work out, night sweats, sudden flashes of heat during the day, and muscle and joint pain that leaves you tired are also common in menopause. And these can all make you feel older and wearier, and as if you do not have control over your own body.
The key to feeling better and younger in menopause is in solving the issue underlying your symptoms – hormonal shifts in your body. If you learn how to support your hormonal health, you can find relief from the joint pain, hot flashes, and weight gain you are going through. But let’s first look at what is behind these symptoms.
Why Do You Feel This Way in Menopause?
In perimenopause and menopause, every woman goes through hormonal changes. If you go to your doctor to check your hormone levels, you will see a decline in sex hormones such as estrogen, testosterone, and progesterone. Estrogen decline, in particular, causes most of the various menopause symptoms that women may have.
Joint and muscular pain is shown to increase in menopause, even in comparison to perimenopausal women (1). This factor is related to the decline in estrogen. One function of the hormone is to fight inflammation in the body, which is why in menopause, you feel joint pain more often and to a more considerable extent than before.
Next, hot flashes and night sweats are perhaps the most common among symptoms of menopause. You might wake up in the middle of the night feeling sweaty and warm, or you might feel your body suddenly going hot during the day. These also occur because of a decline in estrogen, leaving you frustrated and anxious about what is going on.
Finally, weight gain in menopause is considered somewhat “normal,” a natural part of getting older. But it is actually hormonal changes that are behind the increase in abdominal fat and total body fat in menopausal women (2). Lower estrogen levels make your body hold on to the fat and also burn it more slowly than before. This results in weight gain and stubborn belly fat that is difficult to lose.
Find Relief from Joint Pain, Weight Gain, and Hot Flashes in Menopause
Shifts and changes in your sex hormones are very typical during menopause. They are the reason why symptoms like hot flashes, joint pain, and weight gain occur. And while prescription drugs could help you level out your estrogen, they do not take into account individual changes in each of the three hormones discussed above.
Changes in diet and lifestyle can help you achieve hormonal balance and feel better in your own body. Another effective method involves taking herbal remedies and probiotic supplements. Several plants like black cohosh, soy, red clover, and St. John’s wort seem to improve various symptoms of menopause (3). Thanks to their ability to adapt to the needs of your body, plants can restore hormonal balance and help you feel younger and happier.
Check out these tips that could help you find relief from joint pain, weight gain, and hot flashes.
Tips for Joint Pain
Stretching and yoga can help. With age, your joints become stiffer and harder to move. Some gentle stretching of problem areas every morning could help relieve the pain and warm you up before you start the day. Yoga has some great stretching postures you can look into trying.
Lift your legs. It feels good when you can lay down on the couch and lift your legs after a long day. They suddenly do not seem so tired and heavy anymore. The same applies to joint pain – lifting your legs above the level of the heart can help alleviate joint and muscular pain in your legs.
Tips for Weight Gain
Eat well and stay hydrated. The first thing that usually comes to mind when you need to lose weight is not eating. This tactic could not be more wrong. Do not skip meals, because it will not help you lose weight. Quite the contrary; not eating for long periods makes you feel hungrier and often leads to binge eating on junk food.
Stay hydrated so that your body can flush out toxins, and eat three meals a day. Keep in mind the balance between proteins, healthy fats, and complex carbs. If you keep eating balanced meals, soon your hormones will reach a balance, too.
Choose whole foods over processed ones. Whole foods are where vitamins and minerals stay, along with vitamin-like components, water, and fiber. These are all crucial parts of proper nutrition and healthy eating. Supply your body with those compounds for optimal function.
Tips for Hot Flashes
Practice deep breathing and meditation. Hot flashes and night sweats only get worse with stress, so finding a useful technique for relaxation is key to reducing those symptoms. Try deep breathing or meditation at the onset of hot flashes, and after some practice, you should start seeing results. An excellent exercise to try out is counting until five while breathing in deeply and then counting until five again while breathing out. Close your eyes and follow your breath for at least 10 minutes, then repeat this every morning and evening.
Find a hobby. Relieving night sweats and hot flashes are in many ways about preventing stress from entering your life and finding ways to relax. Choose an activity that brings you joy, whether it is painting, yoga, walking in the park, dancing, or exercising. Those who have reached menopause need pleasant and engaging activities that would help relieve hot flashes when they happen and also prevent them in the first place.
If you are looking for relief from hot flashes, weight gain, and joint pain, check out the MenoLabs’ line of probiotic supplements for menopausal relief. A step up in women’s health, you will feel younger and happier long term when your body’s hormones are back in balance. Take control over your body and your symptoms with natural menopause remedies.
(1) Fiona Watt. “Musculoskeletal pain and menopause.”
(2) SR Davis, et al. “Understanding weight gain at menopause.”
(3) Stacie Geller and Laura Studee. “Botanical and Dietary Supplements for Menopausal Symptoms: What Works, What Doesn’t.”