How To Manage Menopause Symptoms
There are a number of ways to manage the symptoms of the menopause.; These include:
- Ensuring you have a healthy, balanced diet with plenty of fresh fruit and vegetables, lean meat, and unsaturated fat
- Reducing your intake of caffeine, alcohol and sugary foods
- Getting regular exercise which can help with symptoms such as hot flushes and low mood.;
- Hormone replacement therapy is used to help relieve menopause symptoms
- Non-hormonal remedies such as Black Cohosh, St John’s Wort and Rhodiola Rosea can also help with some of the symptoms such as hot flushes and low mood.
Warm Flashes: The Menopause Standard
Warm flashes are to menopause what morning sickness is to pregnancy: the best understood and also often the very first sign of significant hormonal turmoil. Warm flashes are nothing greater than a sensation of intense heat affecting the face, neck, and breast. It lasts from 30 seconds to 2 mins and also most often ends in anxieties. Three-quarters of ladies begin to experience it as early as pre-menopause.Some, the luckiest, have just 1 or 2 warm flashes each day or night, while others have up to 20 hot flashes daily! As well as it lasts: fifty percent of the women suffer from it for greater than 5 years and also 1 out of 4 for greater than 10 years. Menopause And Dizzy Spells
Foods To Avoid In Menopause
Cutting back on your sugar intake is a good idea at any age, but during perimenopause and menopause, its especially important. As estrogen and progesterone levels decrease, the cells in our bodies become more resistant to insulin. That means they have to work extra hard to maintain healthy blood sugar. Many women experience rising blood sugar levels during this time, which increases the risk of diabetes, heart disease, and certain cancers.
And, if youre using Hormone Replacement Therapy , insulin resistance can make it less effective. Blood sugar spikes can also cause mood swings and energy fluctuations, so try to cut it out as much as possible.
Refined carbs, like white bread, white pasta, and most baked goods, can cause spikes in your blood sugar, lead to unhealthy weight gain, and cause constant cravings. Substitute refined carbs for whole grains, such as brown rice instead of white, and enjoy them in moderation.
Bad fats, like refined cooking oils and fatty meats, can raise your cholesterol and increase your risk of heart disease. Choose healthy fats like olive oil and avocado oil instead.
Soy is rich in phytoestrogens, so it can be valuable for reducing some menopausal symptoms and help to keep your bones strong. It could also lower the risk of breast cancer. The key is to avoid highly processed types of soy and choose fermented soy such as miso and tempeh instead.
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Wendy Received Three Different Diagnosis
Shes no quitter. When one doctor didnt work, she sought another.
And another. And another.
From three doctors, she was diagnosed with:
- Ménières disease
- Low blood pressure
- The third doctor said her vertigo was caused by the medications she took for Ménières disease and low blood pressure.
Of course, these well-meaning professionals had no solutions.
And the medications she was prescribed only made the problem worse.
Memory Issues And Trouble Concentrating
Memory loss or lapses, trouble concentrating and the feeling of brain fog can be worrying but are natural symptoms of the perimenopause and menopause.; Up to 47% of the women we surveyed experienced brain fog, reduced memory and concentration during the menopause.
Its a symptom many women do not often associate with the early stages of the menopause instead of putting it down to being too busy or stressed with work or life in general.
Our own research looking at women in the workplace has shown that 43% of menopausal women experience memory issues while at work.
Across all cultures, 34-62% of women experience menopause-related memory changes which often mimic the symptoms associated with early signs of dementia.
A drop in oestrogen levels can result in a lack of focus and concentration, but other symptoms associated with the menopause can also cause memory and concentration issues.
Sleep deprivation as a result of poor sleep caused by night sweats and other symptoms; anxiety and increased stress levels due to a lack of sleep can all impact cognitive function and could be the cause of memory issues, trouble concentrating and brain fog.
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How A Good Multivitamin Can Help
As your body transitions into menopause, your nutritional needs will also change. While a multivitamin isnt an instant fix for menopausal symptoms, it can fill in any nutritional gaps in your diet which could be making your symptoms worse or increasing your risk of menopausal and age-related health issues.
Its important to choose vitamins that have organic ingredients from reputable brands and omega-3 fatty acids to support heart health and combat hot flashes. Vitamin K2 should also be included because it helps the body absorb calcium, which is essential for strong bones. Magnesium is also essential for bone and muscle health, so its crucial during menopause.As mentioned above, vitamin D3 is especially important during menopause. If you have sensitive skin that doesnt do well in the sun, or you spend most of your time indoors, be sure to choose a multivitamin that contains D3. Other key nutrients to look for in a multivitamin for menopause include folate, vitamin B12, boron, and vitamin E.
What To Expect When You See Your Doctor
Its a good idea to see your doctor if you regularly feel dizzy. Theyll likely ask a lot of questions to get an accurate picture of what youre experiencing. Try describing the feeling without using the word dizzy. This gives your doctor more information about the possible cause of your dizziness.
It may help if you keep a journal of whats happening each time you get dizzy. You might notice a trend in situations that trigger dizziness.
Your doctor might check your blood pressure and pulse while you sit or stand in different positions. This is to see how your movement and stance affects your heart and blood flow.
Because so many bodily functions can be related to dizziness, your doctor might ask about other symptoms that happen alongside your dizzy spells such as earaches, dehydration, or loss of vision. Your doctor may refer you to a neurologist, cardiologist, or otolaryngologist. An otolaryngologist is a doctor who specializes in conditions of the ear, nose, and throat and is sometimes called an ear, nose, and throat doctor .
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What To Do Versus Hot Flashes
In more than 85% of cases, hormonal agent replacement treatment can eliminate the worst hot flashes within a few weeks. When it comes to non-hormonal treatments, such as organic medication , can in some cases eliminate them, yet much less successfully as well as with much less consistency than HRT. Menopause And Dizzy Spells
The Stakes Were Just Too High
- The pain and suffering vertigo and dizziness causes good people like you.
- The lost quality of life in the years youre supposed to enjoy. Retirement is when you have the time and resources to reap the rewards of your work. Youre missing out on that.
- But most importantly, the risk of broken bones and brain damage after falling down and hitting your head.
I couldnt bear to let it go when I knew there was something I could do about it.
So I hope you wont be offended if I ask you to chip in a little bit.
Just a little.
But only chip in if the exercises treat your vertigo and dizziness.
But thats a side issue.
The main thing is that now you have a solid program to treat your vertigo and dizziness using the simple exercises we developed.
Recommended Reading: Is Dizziness A Symptom Of Menopause
The Complete List Of 35 Symptoms Of Menopause
Some symptoms ofmenopause can occur years before a woman experiences her last period, whileothers can last for years afterwards as well. Since hormones vary from onewoman to another, menopause affects all women differently. Some may experiencevery few symptoms while others could experience most of them. Symptoms can alsovary in frequency and severity.
So, what are these symptoms that signal menopause is upon you? Lets talk about all the 35 symptoms of menopause to look out for.
Can We Lower Our Cardiovascular Threat
Yes, by maintaining a healthy and balanced way of life, battling versus smoking as well as overweight, exercising routine physical exercise, as well as very closely monitoring blood pressure, the appearance of possible diabetic issues, and cholesterol levels.Allows not fail to remember that cardiovascular diseases are the leading cause of death amongst females.
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Foods To Eat In Menopause
Healthy fats that contain omega-3 fatty acids are an excellent choice for women going through the various stages of menopause. Healthy fats are crucial for heart and brain health and controlling inflammation. Research shows that omega-3s may also help reduce hot flashes and night sweats. The best sources of healthy fats in a menopause diet are healthy oils like olive and avocado, fatty fish, nuts, and seeds.
As estrogen levels decline, your muscle mass and bone strength also decline. Including plenty of high-quality protein in your perimenopause and menopause diet can help counteract this effect. Healthy protein sources include legumes, dairy products, fish, poultry, lean meat, nuts, and eggs. Protein powders are also a great choice, and theyre super convenient. Simply mix a scoop right into your morning smoothie.
Veggies and fruits
Fruits and veggies are necessary for good health at any stage of life, and theyre important foods to eat in menopause as well. Colorful fruits and vegetables should make up a large portion of your perimenopause diet and you should continue to focus on them after menopause.
They contain important antioxidants, fiber, and of course, essential vitamins and minerals that can help alleviate symptoms and keep your body healthy. Theres even some evidence that eating more veggies and fruit could reduce hot flashes.
Beans and lentils
Before We Go Further I Should Introduce Myself
My name is Christian Goodman.
Ive made it my life mission to help and educate people about alternative health solutions.
Im the author of several books and thousands of published research articles.
I spend most of my time researching and writing.
But more importantly, I work with hundreds of people all over the world to test out different solutions for their health issues.
This led me to discover natural solutions for some of the most notorious diseases in the modern world.
Up to this point, however, I hadnt paid much attention to vertigo.
So I was afraid I wouldnt be much help.
Recommended Reading: Is Dizziness A Symptom Of Menopause
An Introduction To Dizziness And Menopause
During the menopause, women may experience brief, unexpected moments of dizziness, which can make them feel unsettled for a time, even after the sensation has eased. There are three types of sensation that can be experienced with dizziness: the feeling that everything is spinning or whirling; a feeling of loss of balance; or a feeling as if you are going to faint.
Dizziness may occur as a result of another menopause symptom such as anxiety or panic attacks. If suffering from these symptoms, breathing and heart rate levels become rapid and unsteady. This change in breathing can disturb the flow of blood and oxygen to the brain, causing dizziness.
Insomnia Trouble Sleeping And Sleep Disruption
During the perimenopause, levels of the hormones oestrogen and progesterone fluctuate and gradually decline as a woman nears the menopause.; These hormone changes can have a drastic impact on sleep.
Estimates are that between 40 and 60 per cent of women will be affected by insomnia or another sleep disruption, says Dr Heather Currie, founder of Menopause Matters.
Oestrogen is important for managing the level of magnesium in the body.; Magnesium is used by the body to help muscles relax and low levels can make it more difficult to fall asleep.; In addition, falling oestrogen levels cause hot flushes and night sweats which can also impact the natural sleep cycle.
Progesterone also plays a key role in as it helps you fall asleep and stay asleep.; Fluctuating and declining levels of this hormone will make it more difficult to slip into a deep sleep. It can also impact the quality of sleep, making you feel tired in the morning.
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Dizziness And The Menopause
Ever felt faint, like the room is spinning or a loss of balance? Yes, dizziness is another symptom of the menopause. The cause? Fluctuating hormones of course!
Changes in our hormone levels during the menopause can affect our circulation and blood pressure which in turn can lead to spells of dizziness or feeling light-headed. If youre suffering from panic attacks or anxiety too, you may experience some dizziness from these symptoms as your body is working harder in those moments.
To try and manage this light-headedness, make sure you are keeping hydrated especially in the summer months. Try and limit your caffeine intake as this can give us a quick burst which wont help with dizziness.
A balanced and varied diet of fruits and vegetables can also help as theyre rich in nutrients and contain water. Having regular snacks and meals throughout the day will help keep your blood sugar levels balanced and may help with dizziness.
If you feel a spell coming on, make sure you sit down or lean against something while you get back on your feet. Take some deep breaths and bring a sense of calmness back to your mind and body before you get up and carry on.
It may even help to take up a regular form of calming exercise such as meditation or yoga. There are some great online events you can take part in such as Petra Coveneys Menopause Yoga,;;or online events from our guest bloggers Menopause Café.
Factors Associated With Dizziness
Women were defined as experiencing dizziness if they scored 1, 2, or 3 on the second item in the MHR-QOLs physical health domain, indicating that they suffered from the symptom once a week or more frequently. Women with and without dizziness were then compared for age, menopausal status, body composition, cardiovascular parameters, basal metabolism, physical fitness, physical and psychological symptoms of menopause , and lifestyle characteristics. Next, the factors that significantly differed between these two groups at the univariate level were selected as the explanatory variables for a multivariate logistic regression analysis that was conducted to identify the factors that are independently associated with the response variable of dizziness using a stepwise variable selection procedure .
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Causes Of Dizziness During Menopause
During menopause, the root cause of dizziness is often hormone fluctuations. Dizziness can also be related to other symptoms of menopause. In rare cases, dizziness during menopause can indicate a more serious condition. While these cases are very rare, it is important to know all of the possible causes of dizziness, outlined below.
Changing estrogen levels during menopause can produce changes in the blood vessels and nervous system, which can cause bouts of dizziness.
Other menopause symptoms can also cause a woman to feel dizzy. These include:
- Hot flashes
- Medication use
Sometimes, dizziness can be a side effect of a cold or flu. When you become congested, it can lead to a pressure in your head, which is sometimes described as “brain fog”. Other factors that can cause severe dizziness include certain menopause symptoms and inner ear infections.
What Home Remedies Are There For Dizziness
It is worth trying these simple home remedies to see if these ease your symptoms:
- Make sure that you are properly hydrated – drink about a litre and a half of water a day. Many people do not realise the importance of keeping hydrated. During the menopause, hormone fluctuations may change your bodys ability to retain water, so you may find yourself having to drink more water
- Dont stand up too quickly jumping up or moving your head suddenly can lead to a bout of dizziness. If you take things gently for a while, you may find your symptoms easing
- If you are anaemic then a natural iron tonic will be helpful
- Some people have found relief from adding ginger to their diet to stimulate circulation.
If you still feel dizzy after implementing these home remedies, then it is worth seeking medical advice. Dizziness can be a serious condition, particularly if it doesnt go away after a few days. Your doctor will be able to confirm if your dizziness is a symptom of the menopause, and may prescribe treatments specifically for dizziness, or hormone treatments, such as HRT. Before taking any medication you should discuss the side effects with your doctor to establish if it is the best treatment for you.
Read Also: Menopause And Dizzy Spells
When To See A Doctor
For most women, a visit to the doctor is not necessary to treat dizziness at menopause. However, if you are having other symptoms such as fainting, chest pain, trouble breathing, changes in speech or vision, or hearing loss, you should see a doctor as your dizziness may stem from a problem other than hormone decline.
To learn more about treating dizziness and other menopause symptoms with hormone therapy, contact Renew Youth today.
Its Not All About Hot Flashes And Mood Swings
I found my misconceptions about menopause were pretty common: its something that only happens to old women. Shell stop having her menstrual period for twelve months, then maybe have a few hot flashes, become grumpy and irritable, then eventually move on into old age, taking up knitting and drinking copious amounts of tea with her friends
This oversimplification and disregard for the immense impact menopause has on a woman is thankfully becoming discussed more regularly and with it, women are becoming more aware of other seemingly unrelated symptoms.
Perimenopause is the time leading up to menopause and is when women are most symptomatic. Perimenopause can range from three to ten years, for some being an easy transition but for the majority of women, around 85 percent, a challenging time of symptoms both physically and mentally that cause a shift in quality of life.
I was thirty-eight when I had my last child and pretty much from that time onwards, started to feel generally shitty for a week or so each month. I know now that this was the start of my perimenopause.
I had never had PMS, but each month before my period, which had shortened to twenty-one days, I was slammed with crushing fatigue and allergies. The allergies, I have since learned, are directly related to our histamine response in perimenopause;.
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