Coping With the Symptoms of Menopause
Walking into this new phase of life, you wonder if you are alone in what your feeling. Am I falling apart, going crazy, ridden with some mystery disease that my doctor's can't seem to recognize yet? What is it? Well friends it is our other girl friend down the end - pre-menopause and her sister menopause.
Not all women experience menopause in the same way. For some, menopause can bring on an array of uncomfortable symptoms. Others may experience few discomforts and are happy to no longer have periods.
In an effort to let you know you do not stand alone in this new phase of your womanhood, I have pulled some interesting finding together to help you ease your suffering.
Relieving hot flashes
- Identify and avoid your hot flash "triggers." Common triggers include stress, caffeine, alcohol, spicy foods, tight clothing, heat and cigarette smoke.
- Keep the bedroom cool. Use fans during the day. Wear light layers of clothing.
- Try deep, slow abdominal breathing (6 to 8 breaths per minute). Practice deep breathing for 15 minutes in the morning, 15 minutes in the evening and at the onset of hot flashes.
- Exercise daily. Walking, swimming, dancing and bicycling are good choices.
- Try taking vitamin E supplements (400 international units [IUs] twice a day) and ibuprofen (Motrin, Advil, Nuprin) at bedtime. Note: Do not take ibuprofen and aspirin together.
- Consider adding soy protein (40 to 60 mg) to your diet daily.
Relieving insomnia
- Keep the bedroom cool to prevent night sweats.
- Avoid using sleeping pills.
- Exercise daily.
- Avoid caffeine and alcohol at night.
- Take a warm bath or shower at bedtime.
- Eat cereal and milk products at bedtime or during the night. (Avoid products that contain caffeine.)
Coping with mood swings, fears, and depression (including suicidal thoughts)
- Find a self-calming skill to practice, such as yoga, meditation or slow, deep breathing.
- Engage in a creative outlet that fosters a sense of achievement.
- Stay connected with your family and community; nurture your friendships. It is especially important to connect with other female friends and share what you are experiencing. It does bring a sense of comfort.
- Other symptoms some women experience in poor memory over muzzy thinking. A feeling of being stuck and not being able to focus on tasks. Supplementation and diet can help ease this.
Relieving painful intercourse
- Try using a vaginal water-based moisturizing lotion or lubricant during intercourse.
Preventing osteoporosis
On the side of medical advice received we need to consider supplementation.
- Calcium can slow bone loss and may decrease fractures. Consume 1,500 milligrams of calcium a day. Good sources of calcium are calcium supplements such as Tums; fruit juices and breads; low-fat dairy products; green leafy vegetables such as broccoli, kale and spinach greens; almonds; and soy milk.
- Vitamin D aids in the absorption of calcium and stimulates bone formation. Consume 800 to 1,000 IUs of vitamin D3 a day.
- Eat foods low in sodium, low in animal protein and low in caffeine.
- Bone mass is built before menopause as a result of exercise, diet, and genetics. Exercises that increase bone mass make the muscles work against gravity. Walking and muscle-building exercises may reduce bone loss and fractures and improve balance.
Preventing heart disease
- Eat a variety of vegetables, fruits, and whole grains such as quinoa. Limit salt, cholesterol, and fat, especially animal fat.
- Get at least 30 minutes of moderate exercise over the course of each day. Many activities increase the heart rate, including gardening, walking, dancing, and aerobic exercises. The activity period does not need to be continuous.
- Don't smoke.
- Maintain a healthy weight.
- Follow your health care provider's instructions for controlling high blood pressure, diabetes, and cholesterol.
- Take one baby aspirin daily, if approved by your physician if over age 65. Note: Do not take ibuprofen and aspirin together.
Food as Medicine
- Macafem - herbal hormone balancer Note: Not to be used with other HRT
- Soy foods. The isoflavones in soy foods help balance hormone levels and have some estrogenic activity. There is ongoing research about the safety and efficacy of isolated soy isoflavone supplements. While the initial results look promising, we currently recommend using natural soy foods rather than supplements. Choose from tofu, soy milk, roasted soy nuts or tempeh.
- Flaxseed. Substances called lignins in flaxseed are important modulators of hormone metabolism. Grind flaxseed daily in a coffee grinder at home and use 1 to 2 tablespoons a day.
- Dong quai. Dong quai (Angelica sinensis) is known both in China and the West for its ability to support and maintain the natural balance of female hormones. It does not have estrogenic activity. This is one of the herbs for menopause that should not be taken if a woman is experiencing heavy bleeding.
- Black cohosh (Cumicifuga racemosa). One of the best-studied traditional herbs for menopause, black cohosh is used to help alleviate some symptoms of menopause, including hot flashes. Black cohosh seems to work by supporting and maintaining hormonal levels, which may lessen the severity of hot flashes. Many women report that the herb works well but it isn't effective for everyone. While any therapy that influences hormonal actions should be a concern, black cohosh does not appear to have estrogenic activity and thus may be safe for women with a personal or family history of breast cancer.
- Vitamin E. A daily dose of 400 IUs of natural vitamin E an antioxidant (as mixed tocopherols and tocotrienols) along with C can help alleviate symptoms of hot flashes in some menopausal women.
- B vitamins. This group of water-soluble vitamins may help women deal with the stress of menopausal symptoms.
- Evening primrose oil or black currant oil. These are sources of gamma-linolenic acid (GLA), an essential fatty acid that can help influence prostaglandin synthesis and help moderate menopausal symptoms.
- Again a health diet of whole grains such as , fruit and veggies helps.
- Curb you sweet tooth with Agave syrup, stevia or Truvia (trade name)
Peri-menopause and the final stage menopause is just another transition in life. We can walk gracefully into it. Working with ourselves in a loving fashion can make all the difference in the world with how you see your world and how the world sees you.
