Menopause is an important change in a woman’s life. In simple terms, it is the transition from a reproductive to a non-reproductive stage in life.One reaches the menopause phase only after going one year without any menstrual periods.
Menopause is a natural process that occurs as the ovaries age and produce less reproductive hormones like estrogen, progesterone, and testosterone.The average age that American women reach menopause is 52, but it can occur at any time between the ages of 45 and 58, according to the U.S. Department of Health and Human Services.Such factors include demographics, such as education, employment, and race/ethnicity; menstrual and reproductive factors, such as parity and oral contraceptive use; familial and genetic factors; and lifestyle factors, such as smoking, weight, physical activity and diet.
As the body transitions through menopause, several symptoms can appear as a result of hormonal and other changes.These may include hot flashes, night sweats, insomnia, vaginal dryness, weight gain, depression, anxiety, difficulty concentrating, memory problems, dry skin, increased urination, tender breasts, headaches, urinary tract infections, reduced muscle mass, painful or stiff joints, reduced bone mass, hair thinning or loss, and increased hair growth on other areas of the body like the face, neck, chest and upper back.
* Keep Yourself Cool- Dress in layers, so you can “take it off” if you feel yourself flushing.
- Avoid clothes made of wool, silk and other non-breathable fabrics, which lock in heat and increase body temperature. Instead, wear fibers that allow more air to flow through them, such as cotton.
- Stay in a cool, comfortable air-conditioned room whenever possible. If you do not have an air conditioner, sit by an open window or use a portable desk fan.
- Practice deep breathing to keep your body temperature cool.
- Drink more water to help regulate your internal temperature.
- Avoid sunbathing or sitting in a sauna if you are prone to hot flashes.
- Avoid eating hot and spicy foods, which may trigger you to sweat more.
* ExerciseRegular exercise will not reduce menopause symptoms, but it can help relieve stress, improve your mood, prevent cognitive decline and improve your quality of life.Also, exercise can alleviate some of the sleep problems that many menopausal women experience.In addition, it can reduce risk factors associated with menopause complications, including heart disease, high inflammation, bone loss or muscle wasting, and chronic stress.
* Deep BreathingSymptoms like sleep disruption, night sweats and hot flashes can be reduced to a great extent by practicing deep breathing.Deep breathing will also reduce stress levels as well as help ease anxiety and tension. When you breathe deeply, it sends a message to your brain to calm down and relax.
* FlaxseedFlaxseed can also be very helpful in the management of menopause symptoms.It has phytoestrogens, naturally occurring plant compounds that can mimic the effects of estrogen in the body and reduce the severity of hot flashes.Regular intake of flaxseed also helps improve mood and reduce joint and muscle pain.It’s easy to incorporate 1.5 ounces of ground flaxseed into your daily diet. Simply add it to your oatmeal, yogurt, soup or smoothie to enjoy the benefits.
* Vitamin ETo deal with menopause symptoms, vitamin E is very effective.Vitamin E has estrogen and can effectively eliminate or reduce the severity of hot flashes in menopausal women. It also replaces necessary electrolytes that the body loses through sweating.