Hot flashes and sweats in combination with mood swings are the symptoms, which women in the menopausal years most complain of. A healthy lifestyle, relaxation, exercise and a well-balanced diet can increase wellbeing during menopause.
Here are some tips for the everyday life, which can help you to get through menopause more easily:
Exercise and sport
After the age of 50, the daily energy turnover reduces by about a quarter. This is due to the fact that every year, the muscle mass shrinks by about one percent. During this period, anyone who does not adjust their nutritional habits to these natural changes, or use up more energy through sport, risks weight gain.
Exercise is good for the figure and for your mood. Regular endurance sport such as walking, Nordic walking, bicycle riding, hiking and swimming can improve metabolism and blood lipid levels and reduces the risk of heart and circulatory diseases. Aerobic or gymnastic exercises can delay bone reabsorption and may even re-start bone formation. This is important since osteoporosis generally first develops after the menopause.
Exercise promotes wellbeing - observe the following two rules of thumb:
- Regular: Exercise daily for thirty minutes or four times a week for 45 minutes.
- It should be fun: do something that you enjoy. It is important that you feel good and that you enjoy doing it.
Train temperature stimuli by warm-cold showering
Alternate showering or Kneipp water treatments train the body and can arm you against hot flashes. A cold shower produces a temperature stimulus, which is particularly intense if one lets the water run in surges over the body. This type of temperature stimulus trains the blood vessels and can thus improve warmth regulation, which can prevent hot flashes.
Strengthen the immune system by taking saunas
Taking saunas trains the body to tolerate sudden temperature changes. This changing of temperatures strengthens not only the circulation, but the whole immune system. Amongst other things, this can also have a positive effect on hot flashes. A weekly visit of six to twelve minutes is perfectly adequate.
Clothing: Stick to the onion layer principle
One thing is certain: Hot flashes always come just when you least want them to. Therefore, only wear clothing made from natural fibres or functional wear, which can transport sweat to the outside. With the onion layer approach, you can remove or replace individual layers of clothing. Remember to take a change of clothes, a towel and a deodorant when you are out and about so that you can refresh yourself. Make sure that your nightclothes are breathable, and that bedding is not too warming.
Ensure good sleeping conditions
Ensure that you have good sleeping conditions in a darkened, well ventilated and quiet room. Try to go to bed at the same time each day and get up at the same time in the morning. Make sure that you are restful for an hour before retiring to bed, for example by taking some time to read, listen to music or take a relaxing bath.
Be open about hot flashes
Do not try to hide your sweats, as the stress of worrying that people may notice can itself provoke a surge of adrenaline, which can worsen the hot flashes.
Recognise stress factors and try systematically to avoid them
Find out what sorts of situations make you feel stressed. If you know your stressors, then you can attempt systematically to avoid them. Some possible suggestions:
- Concentrate on one thing, multi-tasking can be stressful.
- Try to make a structured daily plan with a list of priorities. Plan enough time between appointments and keep a time window open for unforeseen developments. Think about yourself too and include time for leisure and relaxation.
- Noise can also be a stress factor. Don’t just leave the radio or television constantly on.
Skin care: Well-moisturised skin can appear visually sleeker
You never get a second chance, to make a first impression. In order to feel fit from outside to in, remember that a well-moisturised skin looks visually sleeker. Regular application of a moisturising cream from head to toe can be an important point.