Self-care During Menopause
Menopause is not the end of the road for all women.
Rather, it is a beginning of another journey towards self-realization.
Many changes occur in a woman’s physical, emotional
and psychological aspects during menopause. Many of these changes often
cause stress and depression among women.
Medically, menopause is defined as the time after 12
months have passed since your last period.
Some women may experience a number of physical and emotional
changes, including hot flashes, sleep disturbances and night sweats,
vaginal changes, irregular menstruation, decreased fertility, insomnia,
mood changes, changes in sexual desire, changes and appearance.
A woman's experiences during menopause may also be influenced
by emotional, life changes such as children leaving home, divorce or
widowhood, retirement, changes in domestic, social, and personal relationships,
changes in identity and body image, or anxiety about loss of independence,
disability or loneliness.
Here are a number of steps to help
reduce or prevent the more negative effects of menopause.
1. Cool those hot flashes.
Hot flashes are sudden or mild waves of body heat that rise from the
chest to the face causing facial redness and sweating.
Eat enough calcium and other nutrients
necessary for calcium absorption. Also try to have at least one food
rich in phytoestrogens which are found in soy products (soy milk, tofu,
miso), legumes, and certain fruits and vegetables (squash, yams, carrots,
papayas).
Taking in Vitamin B-complex and
Vitamin E supplements are also helpful. Limit caffeine-intake found
in coffee, tea, alcohol, chocolate, along with alcohol, sugar and spicy
founds.
2. Decrease vaginal discomforts.
Because of certain shifts in hormonal production, women may
experience burning, itching and discomfort during sexual intercourse.
Use over-the-counter water-based vaginal lubricants or moisturizers.
3. Exercise regularly.
Exercising helps release endorphins which in turn help reduce stress
and promote well-being. Physical activity can relieve hot flashes, improve
sleep, and protect you against cardiovascular disease, diabetes, osteoporosis,
and weight gain.
Try a combination of strength-training
exercises and aerobic exercises such as walking, jogging and dancing.
4. Optimize sleep. Avoid
caffeinated food and beverages and try to exercise right before bedtime.
Practice a number of relaxation techniques such as deep breathing or
yoga.
5. Don’t smoke. Smoking
poses a lot of health problems. It increases the risk of heart disease,
stroke, cancer, and a range of other problems. Smoking may also increase
hot flashes and bring on earlier menopause.
6. Have regular check-ups.
Always see your doctor and schedule for mammograms, Pap tests and other
screening tests. Remember prevention is always better than cure.
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