How to Manage the Symptoms of Menopause by Guest Blogger Tammy Mahan for Healthline.com via janrmiesse.com
A normal part of aging is when you are no longer fertile, this is marked by menopause. Your sleep can be disrupted; feelings of loss and sadness triggered and your energy zapped according the Mayo Clinic. The physical changes that are experienced are triggered by the reduction in progesterone and estrogen excretion along with other changes in hormones.
Signs of Menopause
- Vaginal dryness
- Fertility rates are lower
- Periods become irregular
- Sleep is disturbed
- Hot flashes
- Night sweats
- Urinary problems
- Concentration and focus become difficult
- Fat buildup around the waist is increased
- Loss of hair
- Breast size is reduced
Hormone friendly foods should be eaten, including fresh vegetables. Broccoli, carrots and potatoes are some of the best. The diet should also include almonds, beans and nuts.
Alcohol and tobacco should be avoided because they can cause the symptoms of menopause to become aggravated and they are already hard enough to deal with. They should however always be avoided.
Controlling Hot Flashes
Alcohol, hot drinks, caffeine, stress, hot weather, hot tubs, spicy foods, hot showers, intense exercise and white sugar should be avoided if you are searching for relief from night sweats and hot flashes. Try sources of phytoestrogens or soy products for relief from hot flashes.
Hormones usually trigger mood swings during menopause and are different from depression. Supplementing with omega 3-fatty acid has been shown effective to treat mental health problems associated with menopause. These include mild depression and psychological distress. Moodiness is also helped by consuming a balanced, healthy diet, getting adequate rest and exercise.
Muscle Loss and Osteoporosis
Osteoporosis can result from the bone loss resulting from the drop in estrogen levels during menopause. Guard against bone loss by getting Vitamin D from sunlight, performing weight bearing activities, and taking supplements of vitamin K, phosphorus, and calcium. Becoming too thin should be avoided.
The deterioration of muscle that begins between forty-five and fifty-five can be reduced and muscle mass improved by performing slower exercises according to research. Bone loss is decreased when stress on the bones is created by the work done to increase muscle mass.
Improve Sleep Disturbances
Maintain a regular schedule for bedtime, avoiding caffeine, not napping during the day, and exercising regularly but not before bed. Talking about the potential for medication with your doctor should be done if you have problems with sleep being disturbed. Being physically active is one of the best methods for controlling sleep disturbances. After noon, alcohol and caffeine should be avoided. Exercise should be done more than two hours before bedtime. Before bed, drink decaffeinated herbal tea or warm milk and make sure that the bedroom is cool, quiet and dark. The bedroom should be reserved for sex and sleeping.
It is important to remember that what works for you right now might not work at all in a year and different things work for different women. It is difficult to predict how the following suggestions will work because they have not benefited from well-designed clinical trials.
The Symptoms of Menopause. Thank you guest blogger Tammy for healthline.com
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Bloom Girl Bloom … through menopause too! Be blessed beyond….