Try to start your mornings with a glass of room temperature water with lemon. Drinking lemon in the morning will give you all the benefits of vitamin C, potassium, and other nutrients from the lemon.
Things like oatmeal, full-fat Greek yoghurt, homemade granola and eggs are all good options that help keep your blood sugars stable and release energy slowly to help avoid slumps.
Your nervous system and morning anxiety
So, the minute your nervous system kicks in, it's going to trigger a rush of adrenaline. And this adrenaline can then trigger a sweat or a flush. Anxiety first thing in the morning is also a common issue during menopause for many women, which can also trigger a hot flush.
eat a healthy diet that includes plenty of fruit, vegetables and sources of calcium, such as milk, yoghurt and kale. get some sunlight on your skin as this triggers the production of vitamin D, which can help keep your bones healthy. take vitamin D supplements. stop smoking and cut down on alcohol.
If you're having hot flashes during menopause, you may find it helps to avoid certain "trigger" foods and drinks, like spicy foods, caffeine, and alcohol.
With less estrogen, women may experience higher body temperatures, lower quality sleep, and poorer mood. Our sleep-wake cycle also changes as we age, and loses its consistency. We begin to feel tired earlier, and wake up earlier in the morning, leading to less sleep overall.
Loss of oestrogen can affect joints and the connective tissue that 'glues' your skeleton together. This can result in general muscle aches, pains and stiffness.
B Vitamins
Riboflavin – found in milk, eggs, mushrooms, and fortified cereals – daily recommended intake of 1.1mg for women. Niacin – found in meat, fish, eggs, and wheat flour – daily recommended intake of 13.2mg for women. Pantothenic acid – found in chicken, beef, eggs, mushrooms, and avocados.
Research shows that around 56% of women report ongoing insomnia in the lead-up to their final menstrual period (perimenopause). Disrupted sleep around the time of menopause makes sense. Many women experience hot flushes, night sweats, migraines, mood changes and other symptoms that can affect their daily lives.
Cooling foods: If you're suffering from hot flashes, so-called “cooling foods,” including apples, bananas, spinach, broccoli, eggs and green tea may help you cool down, according to Chinese medicine. A bonus: all of these foods are rich in nutrients and disease-fighting chemicals.
This recipe is the perfect breakfast for menopause and provides a quick solution to including the necessary vitamins and minerals into your diet. It is especially important to eat a nutritious meal and not skip breakfast during menopause and perimenopause.
Warm lemon water, high in vitamin C, can help you feel more energised while also keeping your skin clear. Lemons can also aid in the regulation of hormones such as glucose and leptin—the solution to both these issues: a pint of warm lemon water first thing in the morning.
Strength training, or a weight-resistance exercise program, helps build muscle mass and improve metabolism. Strength training also helps you maintain bone mass. Because you lose muscle mass as you age, add strength training to your workouts, if you haven't before. Aim for two or three times a week.
It is recommended to take between 200-400 mg of magnesium daily to help alleviate menopause symptoms. Magnesium helps to regulate hormones, reduce hot flashes, and improve sleep. It is important to talk to a healthcare professional to determine the best dosage for your individual needs.
Most sleep experts offer standard advice to people who occasionally wake up at 3 a.m. and can't fall back to sleep after 20 minutes or so: Ignore the clock, get out of bed and do a calming activity. Then, return to bed when you start to feel sleepy again.
It's a feeling of constantly feeling drained, zapping your energy and motivation, and causing issues with concentration and your overall quality of life. Fatigue at this level impacts your emotional and psychological well-being, too. Many women experience symptoms like these while they're going through menopause.
Exercise. Exercise is key in getting to and staying at a weight that supports your health at any age. During menopause, it can help you lose belly fat. Doing “targeted" abdominal exercises to get rid of belly fat sounds like it would help, but you can't tell your body exactly where to shed pounds.
During this transition time before menopause, the supply of mature eggs in a woman's ovaries diminishes and ovulation becomes irregular. At the same time, the production of estrogen and progesterone decreases. It is the big drop in estrogen levels that causes most of the symptoms of menopause.