New Delhi: Menopausal women may struggle during winter. The colder months can be harsh for them. However, to ease tension during winter, the expert advises certain lifestyle changes to help them stay warm, pay attention to joint and skin health, and boost immunity. Read on to know more about these vital tips and get going now!
In an interaction with TV9 English, Dr Shweta Wazir, Senior Consultant - Obstetrician & Gynaecologist, Motherhood Hospitals, Gurugram, shared some simple tips to help menopausal women stay healthy and comfortable.
Winter can bring new challenges for women going through menopause. The drop in temperature often worsens dryness, increases joint stiffness, and makes hot flashes more unpredictable. Many women also notice mood changes, poor sleep, joint pain, anxiety, and lower energy levels during winter. As hormonal changes already affect the body's temperature control, skin health, bone strength, and immunity, taking extra care during cold weather becomes crucial for menopausal women. Hence, it is imperative to follow these vital tips right away and enjoy the season!
Menopausal women should adhere to these tips during winter
- Stay warm and control temperature fluctuations: Make sure to dress in light, warm layers to manage sudden hot flashes, use warm socks and thermal wear to protect against chills, and maintain room temperature with a heater or warm blankets, especially at night. Women may feel hot and cold at the same time due to hormonal fluctuations. Keep breathable cotton layers and keep your neck and chest warm to avoid sudden chills after sweating.
- Appropriate skincare is important: Use a moisturizer to tackle dry and itchy skin as advised by the doctor, use a gentle fragrance-free soap, and opt for a humidifier at home to reduce dryness in the air.
- Hydration is key: It is necessary to drink warm water, soups, and herbal teas to ensure proper hydration, cut down on caffeine and alcohol, which can further worsen the hot flashes. So, ensure to drink 12-15 glasses of water per day to lubricate the joints.
- Maintain the recommended vitamin D levels: Spend at least 20 minutes in sunlight in the morning. Include vitamin D-rich foods like eggs, milk, mushrooms, and fortified cereals in the daily diet. Ask your doctor if you need a vitamin D supplement during winter. Moreover, take the supplement as per the doctor’s advice. Don’t go overboard while taking the supplement.
- Pay attention to the joints: Make sure to do exercises like walking, stretching, or yoga to reduce stiffness, swelling, and pain. Maintain a healthy weight to avoid pressure on the joints. Eat foods rich in calcium and omega-3, like sesame seeds, flaxseeds, to stay healthy and keep the joints pain-free. Joint pain can induce immobility. So, it is better to keep moving as advised by the doctor.
- Boost immunity: Boost immunity by having a balanced diet with fruits, vegetables, nuts, and whole grains. Try to include spices such as turmeric, ginger, and pepper for healing and improving immunity. It is better to avoid junk, oily, canned, and processed foods to stay in good health. Get good sleep at night for at least 7-8 hours and manage stress with meditation or deep breathing. A combination of cold and night sweats and shorter days can disturb the sleep cycles. Also, winter cravings can lead to overeating sweets and fried foods, worsening bloating and energy levels. It's better to include probiotics and fiber to support digestion.
The last word
Staying warm, protecting the skin, staying hydrated, keeping vitamin D levels up, caring for joints, and supporting immunity help women to stay safe and comfortable during the colder months.
