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Tips to Help With Menopause

With Menopause

Menopause is a difficult stage in the life of a woman. It can be isolating and emotional, like a roller coaster ride. You may have a deluge of different kinds of emotions at that stage of life- usually in the late 40s and early 50s. Coping with menopause symptoms can be hard. But following the right tips can help with that. If you have any complaints of menopausal symptoms, you should visit the best gynecologist in Islamabad. In this article, we will discuss the tips that can help you in dealing with menopausal symptoms.

The symptoms associated with menopause are;

hot flashes

night sweats

mood swings



Along with these symptoms, the risk for heart diseases, osteoporosis, diabetes, and obesity increases.

Eat Foods Containing Calcium and Vitamin D

At all stages of life, you should eat foods rich in calcium and vitamin D. But, when you reach the menopausal stage, your bones start to thin out, increasing the risk for osteoporosis and fractures. Therefore to keep yourself fit and healthy with strong bones, you should consume an adequate quantity of foods that give you the right amount of vitamin D and calcium. For that, you can include dairy products in your diet like milk, yogurt, and cheese.

To get enough vitamin D, make a routine to get exposed to the sunlight early in the morning. Along with it, you can incorporate a vitamin D supplement in your diet that gives enough of it.

Maintain a Healthy Weight

As you age, the tendency to gain weight increases as you become less mobile and more sedentary. When you reach menopause, the risk for heart diseases and diabetes also increases. Therefore being obese or overweight can be bad for your health. You should maintain a healthy weight.

If you are overweight, reduce it by doing work out and diet control. But make sure you keep your weight at a healthy body mass index.

Know the Trigger Foods

Certain foods can trigger mood swings, hot flashes, and night sweats, especially if you eat them at night. Triggers may not be the same for everyone. They may differ from person to person. Therefore you need to figure out the triggers that exacerbate your menopausal symptoms. The most common triggers are caffeinated beverages, spicy foods, and alcohol. To rule out the triggers, you can maintain a diary. Write all the things you have eaten or drunk in the whole day and write how you feel.  Therefore you need to figure out the triggers that exacerbate your menopausal symptoms.  This technique can help you in getting knowledge about triggers of menopausal symptoms.

Exercise Regularly

Exercise helps make your bones strong and lose weight. It also lets you have a good night’s sleep with improved energy and metabolism. Therefore it helps in coping up with menopausal symptoms. Though it is unknown that either it helps in hot flashes and night sweats. But it has other positive effects on your body. Along with other benefits, regular exercise lowers the risk of conditions like;


Heart diseases

High blood pressure

Type 2 diabetes




Tips to Help With Menopause
Tips to Help With Menopause

Qualities a gynecologist must have

At some point in a woman’s life, most women will actually see a gynecologist. This usually happens if you are going through menopause for heavy or irregular periods or want to get pregnant. And since the doctor is examining the intimate part of your body, it is very important for you to choose a gynecologist. You can actually ask for referrals from your family and friends and decide whether you prefer a male or female doctor.

Qualities for finding a gynecologist

Certified – Always make sure your chosen doctor is board certified in gynecology before making an appointment. It also means that he or she has passed and passed the necessary tests that will guarantee their ability to practice gynecology.

Good background – It is very important to determine if the doctor has any previous complaints. A doctor who has been sued for malpractice may be a sign that you must continue to look for a gynecologist. You also need to determine if your chosen physician has taken any disciplinary action against them.

Accessible  It is very important for you to pay attention to the doctor’s office of the primary phone when choosing the best gynecologist. If you find it very difficult to make an appointment, it is likely that you will have trouble getting an appointment with him or her later. He may be too busy to help you.

Good communication skills

Having an initial introduction is very important because it is a great way to get a better feeling for your doctor’s practice style as well as attitude. During the visit, you must ask questions that relate to the reason for your appointment. For example, if you plan to have a child, you must know the doctor’s procedures for labor and delivery. Alternatively, if you are in the menopausal stage of your life, you can ask your doctor for their opinion on hormone replacement therapy. Knowing that your doctor answers your questions is a great measure of their practice style. He may be too busy to help you.

You may need to continue your research if your chosen gynecologist imposes your own beliefs on you instead of providing you with a professional treatment perspective. Moreover, you do not want to choose someone who is too busy to listen to you or who is not serious about your concerns. Any questions you ask him or her must be answered in a thoughtful manner that will make you feel comfortable and at ease. For example, if you plan to have a child, you must know the doctor’s procedures for labor and delivery.

Therefore try to incorporate exercise in your routine for at least half an hour to forty minutes daily. It has many positive effects on your body and helps you in coping up with menopausal symptoms.


Menopause is a crucial stage of one’s life. To deal with it, you need to follow the right tips and tricks. Follow all the above-mentioned tips, and see the difference in your life. If you have any gynecological complaints, you must visit the best gynecologist in Lahore.

Read More: How to find a Nutritionist and Why?

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