“Ah, I would be free from this irritating menstrual cycle. It will never occur to me again. I would not have to worry about the distress, running out of sanitary napkins, and sleeping attentively.” This is what Nora had perceived menopause to be – that she was quickly approaching.
She woke up one night, drenched in sweat, irritable, and emotionally fuzzy. She wondered exactly what was happening to her. The next day she spoke to her doctor who explained that she’d reached menopause and that these were its symptoms.
Confused and troubled, she believed her so-called freedom was requesting for its price. She had been relieved to learn that these symptoms of menopause do not last forever and that she is able to find relief for them in the meantime.
Menopausal women may feel that they are not in charge of their own bodies. If you’re among them, or are soon going to join with the brigade, learn some methods to alleviate menopausal problems.
Do not Sweat it Out
The feeling of heat which makes your face and neck flush, causing impermanent red blotches on the chest, back, and arms are known as hot flashes/flushes. They vary in strength and may last between 30 seconds and 10 minutes.
Try to keep cool at night. Wear light cloths, use a buff, manage stress, and prevent heat to deal with such hot flushes or night sweats. Restrict or avoid taking sleeping pills. You might also Have a hot bath or shower at bedtime or after waking up during the night.
Your doctor can prescribe multivitamins with C and B complex and zinc; they’re natural sources of estrogen to help reduce hot flashes. Try going to bed and waking at the same time every day, even on weekends.
Plan Your Food
Spices like cinnamon or saltwater, alcohol, and carbonated foods such as chocolate, coffee, tea, and soft drinks are foods that cause hot flashes. Avoid them as much as possible.
Eat a soy-rich diet to reduce the intensity of hot flashes and vaginal dryness. You are able to eat 200 to 250gm of tofu every day. Soy milk is another choice. Flaxseeds are just another source of phytoestrogens. Grind some in a spice grinder and add 1 to 2 tablespoons to cereal or yogurt.
Make sure you receive 1500-2000mg of calcium per day to prevent accelerating bone loss. It doesn’t take much fish, poultry, or meat to supply your everyday requirement for protein. Low-fat dairy products are great sources. A cup of skim milk, for example, provides 300 milligrams of calcium, in addition to supplemental vitamin D.
MSG (monosodium glutamate) (a common ingredient in fast food and some processed meats), smoked or pickled food, nuts, milk, artificial sweeteners, and chocolate have all been linked to headaches and migraines. These foods are common causes of headaches during menopause; avoid them.
Exert Yourself
Try walking, bike riding, swimming, aerobics or yoga to find relief from stress. These weight-bearing activities also help keep your muscles sturdy along with giving you a feeling of wellbeing.
Do aerobic exercises for 20 or more minutes per day. Studies indicate that daily vigorous physical activity reduces hot flashes and night sweats, helps enhance sleep and mood, and improves the balance of hormone levels.
Kick Anxiety Off
Some of the psychological symptoms of menopause include feeling down, anxiety, irritability, mood swings, fatigue and lack of energy. Along with regular exercise, one has to get plenty of rest to relieve anxiety. Routine and restful sleep will make you feel fresh and energetic and can help you combat mood swings.
You might also go for massage treatment. Massages help relieve anxiety, relaxing the body and mind and loosening up the muscles so the stress levels decrease. Also, practise hobbies that you enjoy to feel better naturally.
Dehydration can reduce blood flow to organs, radically slowing down your brain and you along with it. One of the main diet changes to prevent stress is to consume at least eight glasses of water a day.
Recall, menopause is a totally normal part of each woman’s life and happens to most women. When the symptoms are bothering you longer than your bearing level, talk to your doctor about the treatment options for the changes within your physique.
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