There are some of us who, from our early 20s to late 30s, have seen our mothers fight against symptoms of menopause. As I too await a similar fate, anxious for the day my hot flashes begin, I wonder, “Is there something I can do now, so I won’t have to suffer so much when I get to that fateful time?” You might have wondered the same thing, then shrugged and kept walking. Yet, what if there was a way to prevent symptoms? Let’s take a look and find out.
The three stages of natural menopause are perimenopause, menopause, and post menopause. Perimenopause occurs before menopause, typically2-8 years prior. It is in this phase where symptoms such as hot flashes, mood changes, irregular periods, night sweats, and trouble sleeping occur. These symptoms last through menopause but typically improve during post menopause.
Preparing for menopause doesn’t have to be reserved for your early 40s, or even 30s. You can take action in your 20s to ensure not only an easier transition into menopause but also reduced symptoms when arriving. Here are some healthy habits to put into practice now:
Exercise
This is obvious for any healthy habit, but when referring to menopause, it’s especially important. According to Rachel Kraemer, a registered OB/GYN, many women believe that hormonal changes in menopause lead to weight gain. However, she notes research shows that women who are overweight experience more severe menopause symptoms.
Irene Anderson, owner of Method78 Fitness, says women should focus on gaining lean muscle by strength training. Don’t freak out that you’ll get buff from lifting weights; it takes a specific diet and other habits for this. However, lean muscle mitigates a slew of menopausal struggles such as slowed metabolism and osteopenia, which is decreased bone density.
Healthy Eating
Eating clean is another given for healthy habits. As far as helping with symptoms of menopause, Kraemer writes that eating foods with anti-inflammatory benefits, such as blueberries, beets, green leafy vegetables, and wild salmon, can help reduce your risk of heart disease. She also notes that foods with calcium and vitamin D help you build strong bones and lower your risk of osteoporosis.
There are many methods useful in establishing a healthy eating plan, the first being to seek advice from a functional health practitioner. They can test you for which foods might be inflammatory for you and guide you to natural ways of reducing symptoms.
No Smoking
An article warning against the dangers of smoking and its relation to early menopause says, “...smoking may impact ovarian aging and follicle reserve by influencing gonadotropins and sex steroids and may also have toxic effects on ovarian germ cells.” According to the authors, women who smoked 20 or more cigarettes per day had an approximately 50% higher risk of early menopause than women who never smoked.
This is not to say that smoking is bad, but other substance abuse is acceptable in terms of early menopause. The goal is to encourage young women to maintain healthy lifestyles not only to reduce risks of illness and disease in later years but also to offset the pain and uncomfortability that occurs during the three stages of menopause.
Through engaging in regular exercise, a well-balanced diet, and abstinence from smoking and other harmful substances, you’ll greatly reduce symptoms of menopause and be better able to navigate them when they come, already having practice with healthy living.
