Menopause: Hot Flashes and Beyond
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Menopause is the end of menstruation. It’s part of a woman's natural aging process when her ovaries produce lower levels of the hormones progesterone and estrogen and her ability to conceive is at an end.
The clearest signs of the start of menopause are irregular periods (when periods come closer together or further apart), and when blood flow becomes lighter or heavier.
Other signs may include some of the following:
- weight gain
- hot flashes
- insomnia
- night sweats
- vaginal dryness
- changes in libido (sex drive)
- joint and muscle pain
- fatigue
- short-term memory problems (foggy thinking)
- depression
- bowel upset
- dry eyes
- itchy skin
- mood swings
- urinary tract infections
- bladder control issues
- cold hands, feet
- depression
- irritability
- racing heart
- headaches, migranes
How Does Natural Menopause Occur?
Unlike a woman’s first menstruation, which starts on a single day, the changes that lead up to menopause happen over many years. Menopause begins, on average, at 52. But menopause generally happens anytime between the ages of 42 and 56.
For women undergoing natural menopause, versus those with surgical or medically induced menopause, the process is gradual and is described in three stages:
Perimenopause. Perimenopause starts several years before menopause, when the ovaries gradually produce less progesterone and estrogen. Perimenopause lasts up until menopause, the point when the ovaries stop releasing eggs. In the last one to two years of perimenopause, the decrease in progesterone and estrogen accelerates. At this stage, many women experience menopause symptoms (see below).
Menopause. Menopause is the point when a woman has her last menstrual period. At this stage, the ovaries have stopped releasing eggs and producing much of their estrogen and almost all of their progesterone. Menopause is considered complete when a woman has gone without a period for 12 consecutive months.
Postmenopause. These are the years following menopause. During this stage, menopausal symptoms, such as hot flashes, may ease for some women. However, health risks related to the loss of progesterone and estrogen increase as the woman ages, unless she takes action to prevent them.
What Can I Do To Relieve Symptoms?
Menopause is NOT a disease. Rather it’s a time for reflection and renewed zest for life! In many cultures it signifies the end to a woman’s duties as mother and caretaker and begins a time of self-exploration and opportunities for growth. But it is difficult to enjoy the freedom of menopause when the physical, mental and emotional changes get in the way.
Here are some natural ways to address your symptoms:
Natural Progesterone/Estrogen cream:
The proper use of bio-identical progesterone and estrogen will relieve the troubling symptoms of menopause for most women. HRT or hormone replacement therapy, has been found to be a danger to women and should be avoided. Check out this study ( http://www.whi.org/about ) by the Women’s Health Institute, which caused most medical professionals to stop prescribing HRT or reduce dosages dramatically.
Exercise:
Exercise is one of the best things women can do ahead of time in order to fare better during their menopausal years. Adopt a program of regular exercise-at least 30 minutes, five times a week. Exercise places stress on bone, increasing its density and strength. Women's bones lose density after menopause-at the rate of about 4 to 6 percent in the first four to five years. So the stronger they are to start off with, the better. Experts suggest that weight-bearing activities such as walking and running are best. Exercise also helps keep your cholesterol levels down, offering protection against heart disease.
Pay Attention to Your Diet:
Eat nutritious diet low in saturated fat. This will help reduce cholesterol and the risk of heart disease. Experts recommend that you keep your fat intake to 25 percent or less of the total calories you consume. Emphasize olive oil and avoid hydrogenated oils and most vegetable oils.
Add Soy Foods To Your Diet:
Increase your intake of soy-containing foods, including tofu and soy flour, as well as flax (linseed) oil. Eat a plant based diet, emphasizing plenty of fresh, preferably organic vegetables, whole grains, legumes, nuts, and fruit.
Increase Your Calcium Intake:
While the decrease in bone mass accelerates at menopause, it begins around age 35. After 35, women lose 1 percent of their bone mass per year. So be sure to consume enough calcium. We recommend 1,000 milligrams of Calcium a day for premenopausal women and 1,500 milligrams for postmenopausal women.
Skip the alcohol and coffee.
These beverages can make the blood vessels dilate and worsen hot flashes. So can hot and spicy food.
Try vitamin E.
This nutrient could help you have fewer, less intense episodes. The recommended dosage is 400 international units (IU) twice a day. (Check with your doctor first. Vitamin E can be blood thinning.)
Quit smoking.
Smokers are more likely than nonsmokers to have menopausal symptoms. Smokers also have a tendency toward lower bone mass, putting them at greater risk for osteoporosis. Smoking can cause you to experience menopause earlier.
Drink Plenty of Water:
Drink plenty of water about eight glasses a day. Drinking plenty of fluids is important, especially after exercising. Being property hydrated helps keep body temperature in check.
Learn to Relax:
In one six-week study of menopausal women, stress was associated with an increase in the frequency, intensity and duration of hot flashes in half of the participants. Try meditation or a soothing tub soak. Yoga poses, meditation and breath control are also beneficial. In one study, women who were experiencing frequent hot flashes were trained to slowly breathe in and out six to eight times for two minutes during each episode. They had fewer hot flashes than women trained to use either muscle relaxation or biofeedback.
Prevent Dryness:
The decrease in progesterone and estrogen that women experience with menopause can cause vaginal dryness. The elasticity and size of the vagina changes, and the walls become thinner and lose their ability to become moist. This can make sex painful or even undesirable. Use water based vaginal lubricants such as K-Y jelly, Replens and Astroglide. These are available over the counter. Do not use oil- based lubricants such as petroleum jelly. They don't dissolve as easily in the vagina and can therefore trigger vaginal infections.
Stay sexually active.
Studies indicate that women who stay sexually active experience fewer vaginal changes than those who don't. Sexual activity promotes circulation in the vaginal area, which helps it stay moist. For women without partners, manual stimulation will help promote circulation and moistness in the vagina.
(1) Adapted, common sense remedies from Holisticonline.com