. Increased fatigue, hot flashes, night sweats, but above all, very uncomfortable mood changes and depression, irritability at the slightest provocation – these are all symptoms of menopause that accompany the female generation. How to help yourself in a natural way?
Get enough calcium, magnesium, and vitamins D and K2
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Hormonal changes often result in inadequate bone calcification. Adequate intake of dairy products alone is not sufficient, as calcium must be distributed where it is needed in the body. Adequate vitamin D and vitamin K2 are needed to prevent calcium from being deposited in blood vessels and going to the proper places
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Weight
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It is well known that women gain weight during menopause. This is caused not only by hormonal changes, but also by aging itself, genetic factors, and lifestyle influences. During menopause, it is highly desirable to make an effort to lose weight, since the abdominal fat layer contributes to the development of diabetes and cardiovascular disease. When women lose at least 10% of their body weight (if overweight), the symptoms of hormonal changes during the transition period disappear significantly
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Diet
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The latter is important for all diseases and, of course, for women in transition. Switching to a diet high in fresh fruits and vegetables, plenty of fiber, limited animal fat and red meat, whole grains and legumes, a routine diet, and healthy fats, especially omega-3, can literally work wonders.
Problematic Snacks .
Snacks in particular are problematic and cannot be called foods in the true sense of the word. They are primarily alcohol, candy, cold cuts, white flour bread products, refined sugar, and spicy foods. The most dangerous of these are caffeine, alcohol, and toxins that the body must metabolize from sweets and fatty meats as a result of hyperacidity.
Adequate Exercise
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Lack of exercise is the most common cause of degenerative diseases today. Regular exercise , diet, and lifestyle modifications can also completely eliminate the symptoms of menopause. Remember also to maintain a regular drinking habit.
Stress [32].
Stress triggers unwanted reactions in the body and exacerbates the course of any disease, including the transitional phase of hormonal changes in the female body.
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Lack of exercise is the most common cause of degenerative diseases today. Regular exercise , diet, and lifestyle modifications can also completely eliminate the symptoms of menopause. Remember also to maintain a regular drinking habit.