LIFESTYLE CHANGES FOR MENOPAUSE Part 1

Lifestyle changes and management strategies can play a significant role in easing the physical and emotional symptoms of menopause. At Vital Advanced Medical Center for Menopause Treatment Tampa, we work closely with women in Menopause or who are approaching Menopause. In addition to medications and HRT, there are many

lifestyle modifications that can help a woman successfully cope with the symptoms of menopause.

DIET AND NUTRITION

Let’s begin with Diet and Nutrition. A focus on a well-rounded diet rich in fruits, vegetables, lean proteins, and whole grains. This can help maintain overall health and prevent weight gain, which is common during menopause.

How’s your Calcium and Vitamin D intake? As estrogen levels drop, women are more susceptible to osteoporosis. Ensure adequate intake of calcium (from dairy, leafy greens, or fortified foods) and Vitamin D (from sunlight and fortified foods) to maintain bone health.

Foods like soy, flaxseeds, and chickpeas contain phytoestrogens, which mimic estrogen in the body and may help manage some menopause symptoms.

Always limit Caffeine and Alcohol both can trigger hot flashes and disrupt sleep, so consider reducing or eliminating them.

And hydrate, hydrate, hydrate. Drinking enough water helps combat dryness in the skin, vagina, and eyes, which are common during menopause.

EXERCISE AND PHYSICAL ACTIVITY

Pursue Strength Training. Muscle mass tends to decrease with age, so incorporating weight-bearing exercises is crucial for building strength and improving metabolism. Strength training can also help prevent bone loss.

Engage in Cardiovascular Exercise. Regular aerobic exercise (walking, jogging, swimming, or cycling) helps manage weight, boost heart health, and improve mood.

Flexibility and Balance is important as you age and muscles and bone begin to break down. Yoga, Pilates, or gentle stretching exercises can improve flexibility, posture, and balance while reducing stress and anxiety.

For those embarrassing instances of urinary incontinence, Pelvic Floor Exercises help to strengthening the pelvic floor and help with urinary incontinence, a common issue during menopause.

EXAMINE WHETHER HORMONE REPLACEMENT THERAPY IS FOR YOU

Bioidentical Hormone Replacement Therapy (BHRT) helps control menopause symptoms like hot flashes, brain fog, mood swings, weight gain, night sweats, insomnia etc. brought on by the decline and imbalance of hormones estrogen and progesterone.

Our certified providers in BHRT can determine if you are a candidate for BHRT Tampa after a full evaluation of your labs and health history

MONITOR AND MANAGE HEALTH CONDITIONS

Get Regular Checkups. Regular visits to your healthcare provider are important for monitoring any changes in your health, including blood pressure, cholesterol levels, and bone density. Menopause increases the risk for heart disease and osteoporosis, so early detection and management are key.

For your Bone Health, have a bone density test if recommended by your doctor, and take steps to improve bone health with exercise and nutrition.

Pay attention to your mental health and look for any changes in mood or mental health. Menopause can sometimes trigger feelings of sadness or anxiety, and it's important to seek help if needed.

By incorporating these lifestyle changes and management strategies, you can better navigate menopause and maintain a healthy and balanced life. If any symptoms are particularly severe or disruptive, it’s important to consult a healthcare provider to explore further treatment options.

At Vital Advanced Medical Center, our certified Sotto Pelle providers are always available for consultation on Menopause Treatment Tampa.