Menopause can be a challenging transitional period for many women, but it can ultimately be a liberating time as well, given all the lack of a period. Still, with all of the hormonal flooding that occurs, it can have some uncomfortable physical side effects you’ll have to adapt to. 

Thankfully, various resources now exist to help make the shift into menopause a much smoother journey. If you are unfamiliar with the common symptoms of menopause (the ending of menstruation where an individual cannot get pregnant and give birth) and how it may affect your mental health, you can explore a wide range of resources here

Food

Soy

Foods like tofu, edamame, or soy milk coupled with a low-fat vegan diet can significantly reduce the number of hot flashes you’ll have to contend with. 

Whole Grains

Whole grains such as oats, brown rice, popcorn, and wheat are jam-packed with B vitamins and fiber to help keep your bowel movement regular, in addition to lowering your risk of heart disease. 

Chocolate

Eating milk chocolate during the morning or nighttime may help postmenopausal women burn fat and reduce blood glucose levels. 

Fatty Fish

Oily fish are rich in essential fatty acids such as Omega-3s, which are highly beneficial for heart health and help decrease your risk of cardiovascular disease

Skincare 

Sunscreen

Sunscreen will not only help you avoid dangerous sun damage that can lead to skin cancer, but it can also help with preventing signs of age spots.

Fragrance-free moisturizer

During menopause, you may see your skin start to become drier. After bathing and applying throughout the day, adding a fragrance-free moisturizer will help it feel soft, dewy, and supple. 

Retinol/Peptides

If you’re worried about wrinkles or jowls, consider implementing products containing retinol or peptides into your skincare regimen to increase the levels of collagen in your skin. 

Salicylic Acid 

Just when you think your acne phase is over, starting menopause can make you relive those your teen years, not in the best way. Try using a salicylic acid cleanser to unclog your pores and heal acne. However, if you’re struggling with dehydrated skin, this might be something to avoid. 

Supplements

Vitamin B6 and B12

These B vitamins can boost your serotonin levels and help ward off menopausal depression. They can also help regulate your sleep, in addition to potentially reducing hot flashes. 

Vitamin K

Vitamin K is essential for delaying postmenopausal women’s bone density decline. Adding this vitamin into your diet can reduce your risk of fractures as you get older. 

Calcium

In the same vein, taking calcium is also vital for maintaining good bone health and slowing down osteoporosis, but it’s also great for keeping your muscles and nervous system in check. 

Probiotics

Bloating and constipation can frequently happen during menopause, so adding a probiotic will help alleviate these issues and contribute to overall vaginal health. 

Gadgets

Mattress Cooling Pad

These pads cover the top of your mattress and allow you to change the temperature of your side of the bed if you feel a hot flash coming on without disturbing your partner. 

Body Temperature Regulator

Available as either a watch or a small handheld device, these incredible gadgets can read your body temperature and come with features to help cool you down on the go. 

Menopause Symptom App

A menopause app may not help stop your hot flashes, but downloading one can help you keep track of all of your symptoms just in case you notice anything out of the ordinary that you can have a record of to tell your doctor about it later.

Marie Miguel

Marie Miguel

Marie Miguel has been a writing and research expert for nearly a decade, covering a variety of health- related topics. Currently, she is contributing to the expansion and growth of a free online mental health resource with <a href="https://www.betterhelp.com/">BetterHelp.com</a>. With an interest and dedication to addressing stigmas associated with mental health, she continues to specifically target subjects related to anxiety and depression.
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