The menopausal transition, also known as perimenopause or the menopause transition years, is the time just before menopause itself. Menopause marks the point where the last menstrual period occurs for the woman and ends the reproductive years. This transition typically starts between 45 and 55 and may take many years. Throughout the transition, hormone levels, especially estrogen and progesterone, will fall sharply, which is associated with symptoms of hot flashes, mood swings, and variations in menstrual cycles.

DOs for Managing Menopause Symptoms

1. Cultivate a Balanced Diet:
- Consider fruits, vegetables, whole grains, lean protein, and calcium-rich foods as these will support bone health.

- Include phytoestrogens like soybean and flaxseed, which may help in reducing their symptoms.

2. Drink Enough Water:
- Take enough fluids to keep your body healthy and prevent dehydration.

3. Engage in Regular Exercise:
- Partake in moderate aerobic activities coupled with weight-bearing exercises to strengthen bones and reduce the instances of hot flashes.

4. Manage Stress:
- Implement stress-reducing strategies, including meditation, yoga, or deep breathing exercises.

5. Sleep Adequately:
- Have around 7–9 hours of sleep each night in managing moods and energy levels.

6. Limit Alcohol and Caffeine:
- Cut down on intakes such as alcohol and caffeine, especially before bedtime when they might increase symptoms such as hot flashes and cause poor quality of sleep.

7. Stop Smoking:
- Smoking was linked to worsening menopausal symptoms and negatively affected health status.

THE DON’Ts of Managing Menopause Symptoms

1. Not Too Many Processed Foods:
- Limit intake of saturated fats, sugars, and unhealthy oils in foods that can aggravate these symptoms.

2. Don’t Wreck Yourself Just Before Bed:
- Avoid large meals, alcohol, and caffeine close to bedtime to improve sleep quality.

3. Do Not Forget the Regular Check-Up:
- Routine health screenings should be maintained to check on the overall health status and obtain answers for any concerns early enough.

4. Don’t Ignore Mental Health:
- Get professional help from a professional counselor when experiencing depression, anxiety, or mood swings.

5. Don’t Ignore Sleep Issues:
- See a healthcare provider if sleep disruptions become chronic because they affect overall well-being.

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