10 simple menopause care tips that will make sailing a breeze

Life is an interesting journey; One moment you’re a teenager and the next you’re dealing with menopause. Typically between the ages of 45 and 55, it’s a process of missing your period due to falling hormone levels, and for many women it can feel like a challenging phase to navigate — but with the right approach, you won’t have it with you affects your everyday life.

Though many people associate menopause with hot flashes, irritability, and mood swings, not everyone has to deal with these symptoms — and many of those who do may find them minimal. For those few who find themselves dealing with a long list of unwanted symptoms, the good news is that there are many things you can do to feel back to your best sooner rather than later.

Here are ten simple menopause care tips to help you transition into this phase of life.

1. Try Hormone Therapy (HT)

Hormone replacement therapy is one of the best ways to help your body deal with hormonal imbalances and involves infusing hormones that your body may not be making into your system to relieve menopause symptoms and prevent osteoporosis, as well as Enabling your daily standard of living. Although most people do not need HRT, those experiencing unwanted symptoms may find that it helps and provides some relief. Some of the ways hormone therapy can help include improving vaginal moisture, reducing mood swings, sweating and hot flashes, and minimizing the risk of osteoporosis.

woman brushing hair
Life is an interesting journey; One moment you’re a teenager and the next you’re dealing with menopause

2. Talk to your doctor

Even those who don’t have many of the symptoms commonly associated with menopause may find that they benefit from speaking to a menopause doctor. During this phase, your body will experience a loss of estrogen at this point, and it’s especially important to seek professional advice if your family has a history of heart disease, osteoporosis, and other related fatal conditions that can be affected. The key is knowing your options to protect yourself from bone and heart disease, so make an appointment sooner rather than later.

3. Invest in a portable fan

Night sweats and hot flashes are some of the most common signs and symptoms of menopause, but they are also some of the most uncomfortable. Sometimes you feel sweaty and hot even in a well-ventilated room. If you’re at work or anywhere else where you don’t have control over temperature settings, a portable fan can be a lifesaver and keep you cool when you need it most. As an added bonus, it’s also great for the summer months and unpredictable heat waves.

4. Choose linen and cotton fabrics

Fabrics made from natural fibers are skin-friendly and make it easier for the skin and body to breathe. In particular, switching to lightweight cotton and linen fabrics goes a long way in helping to manage night sweats and hot flashes. So avoid anything made of synthetic materials like nylon, polyester, acrylic, and spandex — which retain more heat and are less breathable — and opt for the former instead.

5. Wear layers

Layering your clothing is a great way to regulate body temperature without sacrificing comfort. Consider choosing three or more top layers – like a light blouse, an open shirt and a jacket to keep your body warm, especially after a hot flash when the contrasting air temperature makes you chill. Supportive layers also help absorb the resulting sweat.

doctor with patient
Even those who don’t have many of the symptoms commonly associated with menopause may find that they benefit from speaking to a menopause doctor

6. Moisturize and lubricate

Sex can become painful for some women going through menopause and, if left unchecked, can have a negative impact on your relationship and self-esteem. However, some of life’s pleasures don’t have to be sacrificed during menopause, and lubricants and vaginal creams can help make the experience easier and more enjoyable—just like it was before. Most menopausal women use water-based lubricants to combat vaginal dryness and painful sex. Make an appointment with your doctor to see what your options are, as they may offer you a prescription estrogen vaginal cream.

7. Talk to friends

Dealing with the symptoms of menopause can be frustrating and challenging for many women, but embracing them yourself only makes it harder. Talking to friends, especially those going through the same thing, can help bring some relief, and sharing the challenges everyone is going through and some of the steps they are taking to manage their own symptoms can be an eye-opener And make you feel like you’re not alone.

8. Stay hydrated

Make a habit of drinking water to stay hydrated throughout the day. Cold water is refreshing and also helps keep your body temperature low and manageable. It might also be time to bring a water bottle with you when you go outside or to the office during the day, as staying hydrated can go a long way in combating most symptoms associated with menopause.

Drinking pure water also helps replenish dry skin and tissues and reduce hormonal bloating. At least eight glasses of water a day is a good guideline.

9. Take care of yourself

Some foods, smoking, and even alcohol may not be as appealing as they used to be during menopause and can sometimes make symptoms worse. So avoid them or reduce your consumption to keep feeling good, and your body and mind will thank you. Learning to take care of yourself can help improve your overall wellbeing, and limiting your alcohol consumption, eating a healthy diet, and quitting cigarettes can go a long way. Adopting a simple but healthy lifestyle will make most menopause symptoms easier to manage and make your life more enjoyable. And don’t forget to introduce some form of regular exercise, which can be a powerful pick-me-up.

Having a portable fan on hand can be a lifesaver and will keep you cool when you need it most

Exercises for menopause

Healthy women should aim for about 150 minutes of moderate activity or 75 minutes of vigorous aerobic exercise each week. According to the NHS, we should try to incorporate strength exercises that target the large muscle groups on two or more days a week.

resistance or strength training

It is important for women to incorporate some form of resistance training into their exercise regimen as it helps maintain and increase muscle mass and cope with losses that can often occur due to menopause.

Resistance training helps the body by burning fat and speeding up metabolism, as well as providing a host of other benefits. A great way to incorporate resistance training into your workout is to use resistance bands or free weights at the gym — or, if you work out from home, try using things like soup cans or baked beans as weights if you like exercises Do squats, bicep curls, lunges, and sit-ups.


Aerobic activity is also important for your overall health and fitness. One of the best things about cardio is that you don’t need any equipment to get started. Some good examples are jogging, brisk walking, running and swimming – even cycling is a good idea. If you feel like you want to take it up a notch, consider HIIT—especially if you don’t have a lot of time to devote to the workout.

meditation, yoga and stretching

Some of the symptoms of menopause can leave you feeling tense and stressed, so it’s a good idea to include some more relaxing exercises like yoga in your routine as well.

Restorative and supportive yoga poses can provide your body and mind with some relief from tension and also calm the nervous system as centering your mind allows you to completely switch off and relax when you need it most. Yoga and meditation can both be powerful tools when it comes to helping with menopausal symptoms like irritability, hot flashes, and fatigue.

10. Consider supplements (talk to your doctor first)

Dietary supplements can help you better manage menopause symptoms and avoid the risk of disease. Black cohosh and calcium supplements can be useful but are not for everyone. Speak to your doctor for advice on what supplements, if any, to take to maintain optimal health throughout the duration.

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