5 Techniques to Care for and Improve the Condition of Menopause

The symptoms of menopause result from a decrease in sex hormones that occurs rapidly in female. This leads to significant physical and emotional changes compared to male. Menopause can cause anxiety for many individuals.

If you are someone in your 40s or older, you should start observing if you have these symptoms:

• Vaginal dryness and decreased sexual desire, due to changes in sex hormones related to vaginal lubrication and may lead to discomfort, itching, or pain.
• Insomnia, night sweats, leading to discomfort and restlessness.
• Sagging skin, delayed wound healing due to reduced collagen production.
• Weight gain and difficulty in losing weight due to a decreased metabolism, making fat accumulate easier.
• Mood swing, irritability, difficulty in controlling emotions, or in some cases, feeling of sadness or anxiety.
• Hot flashes, often occurring on the face, neck, and chest, sometimes accompanied by sweating.

When you notice the signs of menopause, what comes next is anxiety and physical changes. From being cheerful, some days you might become irritable and easily upset, affecting both yourself and people around you.

BDMS Wellness Clinic suggests 5 techniques to care for and improve the condition of menopause:

Health check-up

It's important to start with preventative health check-up. It's not necessary to wait until your 40s; Preventive health check-up help diagnose any bodily irregularities and hormonal changes that may affect menopausal symptoms. The sooner you detect these changes, the better you can rejuvenate them.

Balanced nutrition

Focus on a diet that's easy to digest and high in fiber, including vegetables, fruits, whole grains, tofu and fish. Menopause can also increase the risk of osteoporosis, so it's essential to include foods rich in calcium such as small fish, shrimp, soy milk and avoid high-caffeine drinks, as they can reduce calcium absorption.

Exercise regularly

Consistent physical activity stimulates blood circulation, strengthens bones and muscles, helps manage stress, and improves sleep quality. You can choose activities such as walking, running, swimming, dancing, weight lifting, yoga, and Kegel exercise to tighten the pelvic muscles.

Emotional control

Practicing mindfulness and emotional control help maintain a peaceful state of mind. You can also engage in relaxation activity such as meditation.

Sufficient sleep and rest

Make sure to get enough sleep, maintain a consistent sleep schedule, create a sleep-conducive environment in your bedroom and avoid caffeine-containing drinks before bedtime.

Doctor consultation is essential in ensuring your long-term good health, even though you may be going through a challenging period in life.

Fertility and Women Wellness Clinic

Tel. 028269971​

Line: @womenandfertility or https://lin.ee/kna2NJA