As women approach menopause, estrogen, and progesterone begin to fluctuate, causing changes in their monthly cycle. At menopause, the ovaries stop producing sex hormones and eggs, marking the end of a woman’s reproductive years.
Some menopause symptoms can be worse in the morning, including mood swings, brain fog, fatigue, and joint pain. Hot flashes, night sweats, and sleep disturbance, on the other hand, are common complaints at nighttime.
During menopause, symptoms like night sweats, hot flashes, and mood swings either get milder or subside. While most women stop experiencing menopause symptoms, studies show that 10 percent of women aged 70 or older report persistent symptoms, including urinary stress incontinence and vaginal dryness.
Menopause symptoms vary in incidence, severity, and duration, and from woman to woman. Common symptoms include irregular periods, night sweats and hot flashes, mood changes, fatigue, and trouble sleeping. Some women also experience breast tenderness and pain, vaginal dryness, urinary incontinence, slowed metabolism, and weight gain.
Menopause is caused by a decline in estrogen and progesterone levels and the ovaries running out of eggs. The transition is gradual and marked by fluctuations in hormonal levels. Once you hit menopause, the ovaries stop functioning, you no longer have periods, and cannot get pregnant.
A balanced, wholefood diet high in low-fat dairy, lean protein, whole grains, and fruits and vegetables can help alleviate menopause symptoms. Healthy fats such as omega-3 fatty acids, vitamins D and E, and boron also benefit women during perimenopause.
Extreme dieting is not something to try and is not an effective or healthy weight loss strategy. Instead, you should aim for a balanced menopause diet that provides all the nutrients and energy that your body needs. Lacking proper nutrition, you are more prone to fatigue, infection, and disease.
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