Whether you’re perimenopausal or experiencing symptoms of the menopause and perimenopause, it is one of the biggest things your body and mind will go through, and therefore it can understandably take quite a toll. While all women will experience menopause and perimenopause differently, there are a number of common symptoms to look out for – from changes in your skin and difficulty sleeping to aches and pains in your joints.
Identifying and understanding your own symptoms is the first step, and the good news is that there are simple lifestyle changes which you can make to help reduce these symptoms and the impact the menopause or perimenopause is having on your mind and body.
The experts at premium collagen supplement brand, So Body Co, have shared their top tips to help women reduce the symptoms of the menopause and help you feel happier and healthier.
- Eat food rich in calcium and vitamin D
Maintaining a healthy and balanced diet with plenty of calcium and vitamin D can help to moderate several perimenopause and menopause symptoms. Not only can vitamin D help to keep your mind sharp and more focused, but it can also help calcium absorption – which is crucial for strengthening bones and joints, both of which can be impacted as a result of the menopause.
To keep both your bones and joints feeling healthy incorporate calcium-rich foods into your diet, including milk, yoghurt and kale, as well as reducing the amount of refined sugar and processed food you’re consuming to ensure you’re eating a good, nutritious diet.
- Exercise regularly
One of the symptoms of the menopause linked to hormonal changes is weight gain, and particularly around the abdomen. However, there are also other factors at play which can impact weight gain, such as the general ageing process and how active your lifestyle is.
Exercise is something which can help to limit weight gain for those who experience this symptom of the menopause. Mix high-intensity exercises which are intended to burn fat with gentle exercises, such as walking or yoga, to ensure you’re moving your body while also giving it time to recover. Exercise also helps to keep your joints moving and can help to reduce the muscle aches and joint pain which are another symptom of the menopause.
- Take collagen supplements
Symptoms of the menopause can cause joint stiffness, aches and pains, hair loss and thinning, as well as a change in skin conditions, such as dryness, increased oiliness, or the onset of adult acne. Collagen is an essential protein in the body which contributes to keeping our skin, muscles and joints healthy, however the amount of collagen our body produces reduces over time. The body begins to lose collagen from your 30s, but about 30% of skin collagen is specifically lost in the five years following the onset of the menopause, and this continues at a rate of 2% per year.
Collagen powder is the best kept secret for combatting this decline, and multi-collagen powder has remarkable benefits for those experiencing menopause and perimenopause. Not only can it help to maintain healthy hair, skin, nails, organs and muscles but it has wider health benefits, too.
So Body Co’s Peptigen+ Multi-Collagen has even more benefits than other products on the market as it is the only supplement in the UK to contain five types of essential collagen protein. This helps with bigger issues such as supporting joints, gut lining, eyes, cartilage, bones and can reduce joint pain, inflammation and speed up limb damage recovery. Collagen supplements are a simple addition to make to your lifestyle routine and the benefits it can make to women experiencing the menopause are huge.
- Get plenty of rest
One of the most important things is to listen to your body and know when it’s time to rest. The menopause is a huge thing for your body to go through, therefore managing your sleep routine and ensuring you’re getting plenty of rest is crucial.
The menopause can impact your sleep which can leave you feeling tired and irritable, so try drinking a cup of camomile tea or reading a book before bed to help your body and mind wind down.
So, there you have it, top tips to help reduce the symptoms of the menopause to ensure you feel the happiest and healthiest you can be.
- Share how you feel
Menopause and peri-menopause are life stages which every woman will go through, so know that you are not alone in experiencing it. Talking to friends or family members who have gone through it or who are going through it at the same time will help you to cope and feel less alone. A problem shared is a problem halved.