Posts Tagged ‘menopausal’
Pointers To Help You Deal With Menopause
Menopause can be an extremely difficult and painful time in a woman’s life. As her hormone levels fluctuate, a woman can experience a variety of symptoms that can make life seem unbearable. However, times have changes and menopausal women don’t have to suffer the way they once did. In this article, we’ll look at some treatment options that may reduce the stress of menopause.
This change of life is a natural process that happens to every woman as she grows older, and is not a medical problem, disease or illness. It is the absence of menstrual periods for 12 months, and the average age for menopause is 52. Some women experience difficulty during this time because of the changes in hormone levels. While some women have few or no symptoms, others have many moderate or severe symptoms. The clearest sign that the change has started is irregular periods, and when blood flow becomes lighter or heavier.
The symptoms of menopause are different for every woman. The symptoms can include weight gain, hot flashes, insomnia, night sweats, vaginal dryness, joint pain, fatigue, short-term memory problems, bowel upset, dry eyes, itchy skin, mood swings, and urinary tract infections. Most of the time, these symptoms will lessen or go away after a woman is post-menopausal. Research has shown that symptoms can be related to many things, including genetics, diet, and lifestyle.
There are treatment options if your menopause symptoms begin to adversely affect your quality of life. Menopause itself is a normal part of life and not a disease that requires treatment. However, treatment of associated symptoms is possible if these become substantial or severe. The most common treatment used is hormone replacement therapy, yet HRT was halted when it was discovered that it increased the risk for heart attack, stroke and breast cancer. Oral contraceptive pills are another form of hormone therapy often prescribed for women in perimenopause to treat irregular vaginal bleeding. Antidepressant medications have been shown to be effective in controlling the symptoms of hot flashes in up to 60% of women. Some women report that vitamin E supplements can provide relief from mild flashes.
The key to getting through menopause is taking care of you. Take the time to treat yourself well both physically and mentally. Instead of chomping on chips, opt for some yummy fresh berries or some frozen yogurt. Instead of plopping down in front of the TV after dinner, grab a friend or family member and go for a walk. The endorphins released during exercise are a natural antidepressant, so you’ll feel better immediately. Most importantly, treat yourself like you would your best friend. Give yourself compliments, encourage yourself to enjoy life and be your own best support. You’ll find that not only will your discomfort flag, but you’ll enjoy life a lot more.
Taking A Look At Health Guides For Menopause
While this “change of life” called menopause was once a life stage dreaded by many women, today’s woman can refer to numerous health guides for a variety of treatment options. The one thing that everyone can agree on is that women have to play an active role in managing the symptoms that they may experience. Diet and exercise are critical to good health during menopause. In this article, we’ll discuss these techniques that can significantly improve your quality of life.
According to the American Academy of Orthopaedic Surgeons, pre menopausal women should consume about 1,000 mg of calcium daily. Women after menopause should consume 1,200 mg of calcium per day. Other guides recommend up to 1,500 mg of calcium per day. Vitamin D is also very important for calcium absorption and bone formation. According to a 1992 study, women with post menopausal osteoporosis who took vitamin D for three years significantly reduced their risk of spinal fractures. This issue is controversial, however, as vitamin D can cause kidney stones, constipation or abdominal pain, especially in women with kidney problems.
A well balanced diet that is rich in nutrients and low in fat is also recommended. However, women going through menopause have special dietary concerns that may require changes in the way they eat. Eat fruits, vegetables, and whole grain cereal products, especially those high in vitamin C and beta carotene. Avoid foods and drinks with processed sugar, as many of these products contain empty calories and promote weight gain, which is a big concern for menopausal women. Avoid salt-cured and smoked foods such as sausages, smoked fish, ham, bacon, bologna and hot dogs. These foods are high in sodium, which can lead to high blood pressure. You should eat a diet containing foods high in calcium, including milk, yogurt, cheese and other dairy products; oysters, sardines and canned salmon with bones; and dark-green leafy vegetables like spinach and broccoli.
As you age, your body requires less energy because of a decline in physical activity and a loss of lean body mass. According to health guides, raising your activity level will increase your need for energy. Aerobic activities such as walking, jogging, swimming, biking and dancing will help to prevent some of these problems and also raise HDL cholesterol levels, commonly referred to as the “good” cholesterol. Weight-bearing exercises such as walking and running, as well as moderate weight training, will help to increase bone mass. In post menopausal women, moderate exercise helps preserve bone mass in the spine and prevent fractures.
The good news is that a regular program of physical activity can help manage many of the uncomfortable symptoms of menopause, as well as the related health concerns, such as heart disease and osteoporosis. The mood-elevating, tension-relieving effects of aerobic exercise help reduce the depression and anxiety that often accompanies menopause. Aerobic exercise also promotes the loss of abdominal fat, which is the place where most women readily gain weight during menopause. Health guides and your doctor can help you create a diet that’s right for you so that you can be as healthy as possible.
You Should Take Note Of These Health Experts Menopause Tips
During menopause, a woman can experience a myriad of symptoms like depression, anxiety, insomnia, dizziness, hot flashes and weight gain. Since health experts have not been able come up with a “magic pill” to erase these symptoms, women have to take an active role in managing the discomfort of menopause. This may mean making significant changes in the way you live. In this article, we’ll show you some simple ways to make changes that will improve your quality of life while your body adjusts to the changes associated with menopause.
Hot flashes are related to the low levels of estrogen in your body, but studies show that medication may not always be effective. There are some products that are recommended to help minimize the onset of hot flashes and night sweats. Alcohol, caffeine, diet pills, spicy or hot food, and overly warm environments all can trigger hot flashes. Studies have shown that changes in diet and relaxation therapy can have a significant impact. Try breathing exercises and yoga and meditation. If your symptoms persist, speak to your doctor about antidepressants, mild sedatives and estrogen therapy.
Lack of sleep is a common short-term problem associated with menopause. Sleep loss can cause lack of concentration, memory loss, irritability, fatigue, and joint and muscle pain. Experts suggest that women experiencing these symptoms should try to maintain a regular schedule, abstain from caffeine and alcohol, stop smoking and exercise. You should also examine your sleeping environment to make sure that is as comfortable as possible. Make sure that it is quiet, dark and free of all distractions. Consider wearing earplugs and a sleep mask. Wearing cotton nightclothes and using cotton sheets will help to keep you cool and comfortable.
A balanced diet is very important during and following menopause. Eat fruits, vegetables and whole grain cereal products, especially those high in vitamin C and carotene. These include oranges, grapefruit, carrots, winter squash, tomatoes, broccoli, cauliflower and green leafy vegetables. These foods are good sources of vitamins and minerals and the major sources of dietary fiber. Fiber helps maintain bowel mobility and may reduce the risk of colon cancer. For women who can’t eat an adequate diet, health experts recommend supplements that are high in vitamins and minerals, especially calcium. However, you should seek the advice of a dietician before you begin taking these supplements. Vitamins A and D in large doses can be particularly dangerous.
In addition to eating a healthy diet, there are certain products that you should avoid or consume in moderation during menopause. Most health experts find that caffeine, alcohol and spicy foods can trigger menopause symptoms. Since many menopausal women are concerned about weight gain, it is also important to get regular exercise. Strength-training exercises may offer special help in maintaining muscle mass and controlling weight. By working with your doctor, you may even find yourself in better health than you were in prior to menopause.