How To Manage Menopause Symptoms Throughout Spring, According To A GP

Anastasia Leonova on Unsplash" />woman dressed in green in parkManaging menopause symptoms is difficult enough at the best of times, but with unexpected heatwaves and rising pollen levels, living with menopause can get that little bit harder.Yes, there are handheld fans, and staying hydrated is essential, but these things can make it just about manageable at best if you’re really in the trenches.Thankfully, Dr Donald Grant, GP and Senior Clinical Advisor at The Independent Pharmacy advises that there are more things that you can do to help yourself, saying: “From dietary amendments to regulating sleeping schedules, there are plenty of ways people can navigate the spring season and keep symptoms at a minimum.”5 tips for managing menopause during springChoose your clothing carefullyDr Grant shares that rising temperatures can ‘pose a challenge’ to people going through menopause as hotter weather can make symptoms such as night sweats and hot flashes much more difficult to manage.He adds: “To combat this, I recommend that women opt for light, breathable fabrics that aren’t restrictive or too heavy. This can minimise sweat during the day, which helps avoid dehydration, which can further impact health.”Create a consistent, structured sleep routineDr Grant says: “During spring, women can also find trouble maintaining a regular sleeping schedule, especially as clocks change and temperatures rise in the evenings. This is particularly challenging as poor sleep has a knock-on effect on symptoms, causing more mood swings while increasing the intensity of hot flashes or night sweats.“Therefore, I suggest women aim to create a more structured approach to sleep, aiming to go to bed at the same time each night, utilising a fan to combat warmth and avoiding any blue light for up to sixty minutes before bedtime. Over time, this can help regulate our body’s routine, making it much easier to fall asleep and helping to minimise mood swings and temperature changes.”Try and exercise if possible“When it comes to managing menopause symptoms, exercise is incredibly effective”, shared Dr Grant.“This is because during menopause, women’s risk of conditions such as heart disease rises. Exercise is a great way to combat this, as it boosts cardiovascular fitness by strengthening the heart and lowering blood pressure.“Furthermore, exercising during menopause can improve bone density, help improve mood and manage weight. As menopause can also increase muscle loss, engaging in regular strength training is a great way to avoid long-term effects and maintain well-being, post menopause.”Dr Grant also recommends a range of yoga and pilates routines to boost flexibility and maintain mobility.Manage your dietDr Grant says: “Managing menopause symptoms can often come down to dietary choices, as the right foods can provide a wealth of vital nutrients, helping reduce the overall intensity of symptoms.“Overall, I suggest incorporating a mix of leafy greens, healthy fats (fish, avocado, nuts), lean proteins (poultry, eggs), and fibre-rich foods (apples, pears, broccoli). By maintaining a well-balanced diet, women can reduce symptoms of brain fog while supporting their overall well-being.”Understand common triggers and avoid them if possibleUnderstanding potential triggers can help women make choices that put their health first, according to Dr Grant.“During spring, keeping stress levels at a minimum is crucial, as heightened stress can elevate menopause symptoms, further impacting daily life. Other common menopause triggers include alcohol, smoking, spicy foods and caffeine. In my opinion, if women can limit these triggers and prioritise healthier approaches to diet, sleep and exercise, spring can become a lot easier to manage.”Related...7 Things You’d Be Shocked People Don’t Know About MenopauseHow Do You Know When Menopause Is Actually Over?More Menopause Symptoms May Predict This 1 Change To Your Memory Later In Life

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