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    Coping with Menopause

    coping-with-menopause

    Menopause is characterized by a fall in a woman’s level of female hormones such as estrogen and progesterone in middle age.1 A menopausal woman stops having her period, but other unpleasant symptoms such as hot flushes, night sweating and vaginal dryness can also occur.2 Fortunately, the better you understand the symptoms of menopause and their causes, the better you can cope.

    Top tips

    1. Eating well

    Certain women experience increased risk of heart disease, osteoporosis and stroke during and after menopause.2,3 A nutritious and balanced diet is therefore even more important during this time. Aim for a fiber-rich diet that’s low in saturated fat, and make sure you’re getting enough vitamin D, protein and at least 700 mg calcium per day to combat osteoporosis.4 Try mixing your salads with flax seeds, chia seeds or edamame, which are rich in all of the above except vitamin D — you can always get it from the sun!

    2. Staying cool

    Hot flushes can cause embarrassment and discomfort and, if experienced at night, interfere with sleep patterns by causing night sweats. To manage the effects of hot flushes — particularly in the summer — wear light, breathable fabrics such as cotton or linen. At night, keep a flask of cold water next to the bed, so you can cool down easily if you need to.

    3. Exercise more

    Changes in hormone levels may leave you feeling more stressed and irritable than usual. Exercise releases endorphins, which are feel-good hormones that contribute to feelings of relaxation and joy. Exercise can also help reduce your risk of heart disease, improve bone health5 and even regulate your body temperature to minimize hot flushes.1

    Sources

    1. The Menopause. Women’s Health Concern. Visited 19 May 2014.
    2. Menopause. NHS Clinical Knowledge Summary. Visited 19 May 2014.
    3. Women and Heart Disease. British Heart Foundation. Visited 19 May 2014.
    4. Calcium. Food Standards Agency. Visited 19 May 2014.
    5. Healthy Bones. National Osteoporosis Society. Visited 19 May 2014.
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    © Cigna Healthcare 2025
    Information provided in this article is intended for health and fitness purposes only and is not intended for use in the diagnosis of disease or other conditions, or in the cure, mitigation, treatment or prevention of disease (see Terms & Conditions for details). Any health-related information found in this article is available only for your interest and should not be treated as medical advice. Users should seek any medical advice from a physician, especially before self-diagnosing any ailment or embarking on any new lifestyle or exercise regime. Any information contained in this article may not be suitable, accurate, complete or reliable. Cigna Healthcare accepts no responsibility for the content or accuracy of information contained on external websites or resources, or for the security and safety of using them. "Cigna Healthcare" and the "Tree of Life" logo are registered trademarks of Cigna Intellectual Property, Inc. in the United States and elsewhere, licensed for use. All products and services are provided by or through operating subsidiaries, and not by The Cigna Group.

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