Secrets to women's health before and during menopause: Simple changes that make you feel better

 Menopause is a natural stage in every woman's life, typically occurring between the ages of 45 and 55, when menstruation ceases due to a decline in estrogen levels. While not an illness, the accompanying physical and psychological changes can be stressful and complex, presenting health, social, and psychological challenges that require awareness, physical and mental preparation, and strategic planning.

Physical Challenges Facing Women During Menopause

Menopause is not an end; rather, it is a natural transition to a new chapter in a woman's life. Awareness of the challenges and preparation for them can transform this stage into an experience of growth and strength. With proper nutrition, emotional support, and a healthy lifestyle, every woman can navigate this stage with peace of mind and remain radiant throughout her life, according to the Cleveland Clinic. Here are some symptoms you might experience and how to manage them:

Hot flashes and night sweats are among the most common symptoms, causing physical discomfort and disrupting sleep. To manage hot flashes, it's important to: wear light cotton clothing, sleep in a cool room, avoid caffeine and spicy foods, and practice deep breathing and relaxation exercises.

Mood and energy fluctuations are common due to decreased estrogen levels, which affect brain chemistry, leading to stress, depression, or anxiety. To manage mood swings, it's important to: engage in regular physical activity (such as yoga or walking), maintain a balanced diet, consult a doctor if depression persists, and seek emotional and social support.

Sleep problems, including insomnia, are very common due to hormonal changes. To overcome this, regulate your sleep and wake times, avoid screens before bed, and limit stimulants in the hours leading up to bedtime.

Weak bones (osteoporosis) due to estrogen deficiency lead to decreased bone density. To combat this, it is recommended to take calcium and vitamin D, do resistance exercises, have regular bone density scans, and consider hormone therapy when necessary.

Psychological and social challenges women face during menopause:

Loss of femininity: Some women feel that menopause means the end of fertility and femininity. To overcome this feeling, redefine femininity as something that is not solely related to the ability to reproduce. We also advise you to engage in activities that boost self-confidence and focus on achievements and life experiences.

Changing family roles: Menopause may coincide with children leaving home or a husband retiring, creating a psychological void. To overcome this, it's helpful to fill your time with beneficial activities (learning, volunteering, and travel), build new friendships or strengthen existing ones, and engage in personal projects you've been putting off.

Social Stigma and Silence: Some societies still avoid discussing this stage as if it were a shameful thing to do. To overcome this, awareness must be raised through participation in support groups or awareness workshops, and by sharing personal experiences to break the silence and educate younger women so they understand the nature of this stage.

It's helpful to read about redefining menopause: the age of hope.

Menopause is not the end of womanhood.

Menopause is not the end of a woman, but rather the beginning of a new phase:

Maturity.

Inner strength.

Deeper self-knowledge.

Women who take care of themselves during this stage reap better health for decades to come.

A practical diet to support women's health before and during menopause:

Breakfast (choose one): Natural yogurt + a spoonful of ground sesame seeds + seasonal fruit. Two eggs + vegetables + a slice of whole-wheat bread. Or oatmeal cooked with milk (or plant-based milk) + cinnamon + walnuts. The benefit of this breakfast: protein + calcium + stable blood sugar.

Morning snack: A piece of fruit + a handful of almonds or walnuts. Or two dates + herbal tea.

Lunch: Grilled fish, tuna, or chicken + a plate of cooked vegetables or a large salad with a tablespoon of olive oil + a moderate amount of brown rice, bulgur, or lentils. The benefit of this lunch: Omega-3 fatty acids to reduce hot flashes and mood swings.

Trendy snack: Yogurt, labneh, boiled chickpeas, or a handful of nuts.

Dinner (light): Vegetable soup + a light protein or a salad with white cheese. Or an egg + cooked vegetables.

Avoid: Fried foods, sugar, and coffee at night.

Don't focus on deprivation; focus on balance and consistency, because the body needs gentleness, not harshness, at this stage.

6 Hormone-Friendly Foods to Include in Your Diet

Flaxseeds (one tablespoon daily).

Sesame seeds.

Leafy green vegetables.

Legumes.

Olive oil.

Turmeric and ginger.

4 Foods That Worsen Menopausal Symptoms

White sugar.

Sodas.

Excessive coffee.

Processed foods.

Water

6 to 8 cups daily.

A cup of warm water in the morning aids digestion and cleanses the body.

10 Helpful Nutritional Tips for Women Before and During Menopause

Pay attention to nutrition and lifestyle by following these important nutritional tips, as outlined on the National Institutes of Health website:

Eat foods rich in calcium and magnesium.

Eat plenty of vegetables, fruits, and whole grains.

Reduce your intake of sugars and saturated fats.

Drink water regularly.

It is recommended to consume calcium-rich foods such as yogurt, sardines, and broccoli. Get vitamin D from sunlight, fortified dairy products, or supplements.

Eat fiber-rich foods such as oats, leafy green vegetables, and lentils.

Don't neglect omega-3 fatty acids, which are found in nuts, flaxseeds, and fatty fish.

Focus on antioxidants, such as berries, green tea, and turmeric.

Avoid refined sugars (which increase inflammation and stress), saturated fats and fried foods, excessive caffeine, and processed and salty foods.

Engage in physical activity. Aim for 30 minutes of exercise daily, even if it's just a short burst.