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Menopause And Symptoms Management
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Healthy Living

Menopause And Symptoms Management

Sam  Views: 2046  3 min read

Menopause is the permanent cessation of menstruation at the end of reproductive life due to loss of ovarian follicular activity. In other words, menopause is cessation of menstruation for 12  consecutive months without any underlying cause. The age of menopause ranges between 45 to 55, average being 50 years. Women undergo numerous problems during menopause. Problems in  menopause can be managed in following ways.

Hot flashes

A hot flash, sometimes called a hot flush, is a quick feeling of heat and sometimes a red, flushed face and sweating. The exact cause of hot flashes is not known, but may be related to changes in circulation. To tackle with hot flashes

  • Wear light layers of clothes  with natural fibers such as cotton. Wear open- weave clothing to allow air to pass over your skin.

  • Keep your bedroom cool at night. Try chill pillows as they might be helpful. Fans can be used during the day.

  • Try to figure out the factors contributing to hot flashes. Many women may discover hot beverages, caffeine, spicy foods, alcohol, stress, hot weather as the causative factors. Try to avoid them if possible.

  •  Practice slow, deep abdominal breathing ( six to eight breaths per minutes) when you feel a hot flash. Practice it for 15 minutes in the morning, 15 minutes in the evening and at the onset of hot flushes.

  • If you feel a hot flash, sipping a cold drink could help to lower your body temperature.

  •  Relaxation exercises might help such as yoga or meditation.

  • Lose weight if you are obese. Losing extra weight can lower or even eliminate hot flashes although it is not clear why obese women suffer more.

  • Exercise daily. Walking, swimming, dancing are good choices.

 

 Urinary incontinence

Urinary incontinence simply means involuntary leakage of urine . It is a common symptom of menopausal women and can be distressing. It occur due to weakness of pelvic floor muscles. Performing Kegel exercise helps to strengthen the pelvic floor muscles. This exercise improve urethral control. Alcohol and caffeinated beverages can over stimulate your bladder. In addition to it, they also interrupt your sleep. Thus avoid them as far as possible.

Eat balance diet

Include variety of fruits, vegetables and whole grains. Limit intake of saturated fats, oils and sugar. Oestrogen production decline after menopause due to which women are less able to retain calcium . The drop in oestrogen levels that occurs around the time of menopause may result in osteoporosis (degenerative bone disorder causing bones to thin and weaken) which  is a serious issue of menopause. The first step in preventing menopause-related bone loss is to increase the amount of calcium and vitamin D in your diet. Eat and drink two to four servings of dairy products and calcium rich foods a day. Consume dairy products, fish ( sardines and canned salmon), broccoli and legumes.

Mood changes

Irritability, depression, and overall moodiness are the most common problems which is believed to be result of hormonal changes.. These problems can be overcomed with:

  • regular, daily exercise (not too close to bedtime)

  • meditation or yoga

  • avoiding alcohol

  • keeping caffeine consumption to mornings only

  • eating more fruits and vegetables for a better overall mood

 Vaginla discomfort

Vaginal dryness is one of the problems in menopausal women due  to lower level of oestrogen. Vaginal oestrogen creams and sustained release vaginal oestrogen both deliver low doses of oestrogen and can be very effective in treating dryness. Do not use products containing glycerine as they can cause irritation or burning in some women.


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Sam
Sam
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