Menopause can be a challenging period in the lives of many women. But with the right tools, and the right help, many of the symptoms can be alleviated.
Here are 5 lessons learned from our menopause webinar.
Many women experience menopause as a challenging time of life, both physically and mentally. Most often, it is in the early phase of menopause, also called premenopause, that most symptoms appear. Common symptoms include irregular or heavy periods, changes in menstrual cycles, sleep problems, hot flushes, decreased sex drive, lack of energy, stiffness, aches and pains, and worry and anxiety. Many women also feel that they no longer recognize themselves in their own body.
What works best to reduce symptoms varies from person to person. In the webinar “Tips and advice for menopausal women”, Hanna Dahlström, health coach at IMR and medical trainer, gives tips on things to test and think about.
5 lessons learned from the webinar:
- Strength training. As we get older, we lose muscle mass and during menopause this tends to happen faster than normal, mainly due to hormonal changes. Strength training is an effective way to counteract this. Dare to challenge yourself and lift heavy – it can be anything from home training with a filled water bottle as a tool to a session with equipment at the gym. Work on your own terms.
- Review your eating habits. Eating regularly and nutritiously ensures a steady energy intake throughout the day. Focus on eating ’real food’ and make sure you are full after each meal. Dietary recommendations are not very different for those in the premenopausal/menopausal stage, but an increased protein intake may be beneficial.
- Think about the big picture. A balance between all lifestyle habits is good for your health, even when you are premenopausal/menopausal. Maintain or create good sleep routines, good dietary habits, exercise regularly (preferably cardio and strength) and find your form of recovery.
- Seek help. If you are unsure whether you are in pre-menopause, experiencing symptoms you don’t recognize or feeling very unwell, there is help available. Start with your local gynecologist, doctor, midwife or women’s clinic.
- Be kind to yourself! The menopause is a time when there is generally a lot going on in life on different levels – don’t forget to be kind to yourself!
Click here to watch the webinar (in Swedish).