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How Do You Deal With Menopause

Subcutaneous Vs Visceral Fat In Menopause

Got Hot Flashes? How Do You Deal With Menopause?

Belly fat isnt just annoying, it can be linked to poor health factors. The fat you can pinch is called subcutaneous fat. But the fat that appears around your stomach is often visceral fat, which is fat that surrounds your organs within your abdominal wall.

This type of fat puts you at an increased risk of heart disease, diabetes, and other health problems. High levels of visceral fat can result in;increased insulin resistance, which may lead to glucose intolerance and even type 2 diabetes.

You want to minimize your belly fat not just to look and feel your best but to stay healthy for years to come.

The Psychology Of Menopause

Hormone shifts can affect moods. It can be disturbing to find yourself feeling uncharacteristically nervous or depressed or having memory lapses. Sometimes these feelings can even strain your relationships with others. It helps to know that the psychological effects of menopause are temporary. In all likelihood, youll soon get back on an even keel. Here are the most common psychological accompaniments of menopause.

Anxiety. Women who have never had a problem with anxiety before may become more self-conscious and worried about minor events. In some cases, panic attacks occur. Mental health professionals have a variety of effective treatments. Many people feel much better just knowing what the condition is. The most important piece of advice is not to let anxiety restrict your activities. When anxiety or panic disorders cause people to avoid stressful situations, the result can be an ever-tightening leash that keeps them from enjoying life. Anxiety can lead to avoidance of many aspects of normal life. Prompt treatment prevents this.

Poor Memory and Concentration. Some women find that menopause brings occasional memory lapses, often related to reduced ability to concentrate. This can be upsetting and annoying, but fortunately it seems to go away on its own with time.

Eat Lots Of Fruit And Vegetables

A diet rich in fruits and vegetables can help prevent a number of menopause symptoms.

Fruits and veggies are low in calories and can help you feel full, so theyre great for weight loss and weight maintenance.

They may also help prevent a number of diseases, including heart disease .

This is important, since heart disease risk tends to increase after menopause. This could be due to factors such as age, weight gain or possibly reduced estrogen levels.

Finally, fruits and vegetables may also help prevent bone loss.

One observational study of 3,236 women aged 5059 found that diets high in fruit and vegetables may lead to less bone breakdown .

Bottom Line:

A diet rich in fruit and vegetables may help keep bones healthy, and can help prevent weight gain and certain diseases.

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Taking Menopause Seriously In The Uk

Except, that is, if they live in the U.K. In their quest to end the stigma around menopause, members of parliament are pushing for legislation to recognize and protect working women going through the challenges of menopause by requiring employers to make accommodations for them, such as through flexible working policies. Leaders in Briton are taking menopause seriously as seriously as pregnancy or any other health condition that affects a womans everyday well-being.

A 2016 study of menopause in the workplace published in the international journal Maturitas underscored the need for employers to help by making adjustments to womens physical working environment, providing health promotion programs and raising managers awareness and sensitivity about generating a more positive cultural environment for menopausal women at work.

“Untreated menopausal symptoms have an enormous economic impact, directly affecting health care costs and work performance.”

Yet, theres still work to be done. Employees dont get the support they need. It is very difficult for women at work its ageism, its sexism all rolled into one, said Conservative MP Rachel Maclean in an August 2019 article in The Guardian.

While less than 5% of U.K. businesses offer a dedicated menopause policy to the 59% of women dealing with symptoms, its a start.

The Where Did My Abs Go Weight Creep

Pin on Menopause Survival Tips

Weight gain, specifically around your waist, is another sign of changing hormones levels during menopause. Those shifting levels may influence weight gain and redistribution of fat. Low testosterone levels can contribute to a decreased metabolic rate, so that in turn can cause weight gain.

HOW TO DEAL: Keep your metabolism revved by doing strength-training workoutsthe more muscle you have, the more calories you burn at rest. Embrace a healthy lifestyle by eating clean, exercising regularly, moving more and drinking plenty of water. Try Pilates workouts that focus on the core, too.

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Reduce Refined Sugar And Processed Foods

A diet high in refined carbs and sugar can cause sharp rises and dips in blood sugar, making you feel tired and irritable.

In fact, one study found that diets high in refined carbs may increase the risk of depression in postmenopausal women .

Diets high in processed foods may also affect bone health.

A large observational study found that among women aged 5059 years, diets high in processed and snack foods were associated with poor bone quality .

Bottom Line:

Diets high in processed foods and refined carbs are associated with a higher risk of depression and worse bone health in postmenopausal women.

Get A Good Night’s Sleep

It sounds like an oxymoron, since sleep is the last thing that comes easy during menopause. Hot flashes and hormonal shifts have a way of messing with quality shuteye. The solution? If triggers can be identified, eliminate them, Dr. Stuenkel says. Cut down on caffeine. Look at alcohol consumption, and per current guidelines, try to keep it to one drink per day or less. Other tips: Keep the bedroom cool and hit the sack at the same time each night. You can also talk to your doctor about a prescription Rx for hot flashes.

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Ask Your Doc About Antidepressants

The idea that you should tough it out is so last century. For the most part, treatment of major depression requires antidepressants, Dr. Stuenkel says. Your care provider can help get you on track if thats the case. Bonus: Some antidepressants have also been approved to treat hot flashes during menopause. Remember, taking medication for your mood swings now does not mean youll be taking it forever. Often, women find that their mood stabilizes post-menopause, and they are able to gradually stop medication entirely.

Higher Risk Of Heart Disease

Six Easy Tips To Deal With Menopause

The end of menopause means that your age becomes solid. It causes certain health problems and heart disease is one out of the list of when is menopause over. This problem also derives from low levels of estrogen and so, induces various complications from the part of the cardiovascular system. Commonly, this issue can be averted if you follow a healthy lifestyle. Its vital to consult a specialist in this field to define the necessary preventive measures.

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Ways To Even Out Menopause Mood Swings

Feeling up one minute and down the next? It’s just another day of cycling through menopause symptoms. Here are some treatments that may help.

As you go through menopause, your moods can change rapidly. One minute youre up, the next youre down. Doctors dont know for certain why so many women experience mood swings as a menopause symptom, but most believe that fluctuating hormones play a big role. How you treat mood swings will depend on how severe they are, so start by talking with your doctor.

Sometimes you need to see someone who is knowledgeable to sort it out and determine what course of treatment you need, says Lauren F. Streicher, MD, a gynecologist in Chicago. You might ask your physician, for example, to evaluate you to confirm that your mood swings are related to menopause and not the result of depression, anxiety, or panic attacks. If they are just normal change-of-life emotions, these nine tips may help you take control of both your hormones and your happiness.

Ways To Reduce The Symptoms Of Menopause

  • May 10, 2021
  • Frederick Health

Menopause is an important time in a womans life; a time;to focus on her health. Its not an illnessits a major transition that comes with a lot of symptoms. During menopause, there are steps to take to help with these symptoms and protect your health against some of the risks you might face.

What, exactly, is menopause? Its defined as the end of a womans menstrual cycles due to age or sometimes the removal of the uterus or ovaries. It usually happens between the ages of 45-55, with a median age of 51, and lasts a few years before menstruation stops for good. A woman has reached full menopause when she stops having periods for a full year.

Its possible for it to start earlier or later than the usual range, and some women go through perimenopause first. Thats a time before menopause when a woman might have hormonal changes, irregular or changing periods, and other symptoms in preparation for menopause. Not all women go through it, and it can start as many as ten years before menopause.

So how do you know if youre starting menopause? Youll most likely have several of these common symptoms:

  • Hot flashes
  • Dry skin, mouth, or eyes
  • Frequent headaches or joint pain

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Meanwhile Back In The Us

Many U.S. companies offer a variety of employee benefits, from fertility treatment benefits to paid pet bereavement leave. But what about addressing and allowing for the complex issues around menopause? If that existed, experts say, it might be the golden ticket to boost productivity, reduce health care costs and prevent women from dropping out of the workforce altogether.

Though the female workforce is growing, theres one segment that has declined: women between ages 45 and 55, says Dr. Philip Sarrel, an emeritus professor in the departments of Psychiatry and Obstetrics, Gynecology and Reproductive Sciences at Yale University.

Obviously, these are the menopausal years, Sarrel says. Of course, there could be multiple reasons for them leaving, but one of the overlooked reasons is menopause and its impact on how women cope at work. And its sad, because this is often the time when their careers are at the peak.

Sarrels interest in menopause and the workplace first began in 1975 as a visiting professor at Oxford University when he worked in a menopause program clinic in London. There, he encountered many women whose work productivity was suffering due to their menopausal symptoms.

Sarrels 2015 study, published in the journal Menopause, examined thousands of health insurance claims in the U.S. over a 12-year period and found not only a significant rise in health care costs for untreated hot flashes, but also in work productivity among these women.

I Have A Hard Time Concentrating And I’m Forgetful Is This A Normal Part Of Menopause

10 Things No One Ever Tells You about Menopause

Unfortunately, difficulty with concentration and minor memory problems can often be a normal part of perimenopause, the time leading up to menopause . The good news is that it is likely to be temporary.

Current medical knowledge is limited as to why memory changes occur with perimenopause, and there are currently no treatments available to relieve these symptoms. If you are having memory problems, discuss this with your doctor. They can help manage memory problemsÂ;orÂ;refer you to a provider who can.

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Blast Through Mental Fog

“Use it or lose it.” That simple phrase can help you fight fuzzy thinking and stay focused during menopause. Challenge your brain in new ways. Learn something new, like a hobby or language. Lower your stress level. Women with more hot flashes — which can be linked to stress — say they have more memory troubles.

Look At Other Alternative Therapies

There is evidence that acupuncture can reduce the frequency and severity of hot flushes, and I think to some extent it’s about dealing with stress, looking after yourself, having time out, says Daisy.

Many Womans Hour listeners claim alternative therapies like Evening Primrose Oil, Black Cohosh and Red Clover have helped alleviate symptoms – but how safe are they?

There is not a huge amount of well substantiated research with any of these products, says Daisy, and you can get a 50% placebo response, so its difficult to know.

I don’t think there’s been any suggestion that they’re harmful but certainly with red clover there are some studies that have shown it’s beneficial for symptom control and may have positive effects on cardiovascular disease and bones.

The red clover contains plant oestrogens that you can also get from soya products like chickpeas and beans.

There is still some caution about using it longterm and it’s not recommended for patients at a high risk of breast cancer or who’ve had treatment for breast cancer, warns Daisy. And dont forget to look out for a THR logo on the back of any herbal products youre buying off the internet to make sure its been tested.

Dawn adds: If you don’t want to try anti-depressants then a herbal remedy like St John’s Wort can help for mild to moderate depression or anxiety related symptoms.

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Weight Gain And Metabolism

You may have unknowingly become a bit more sedentary as youve aged into your 40s and 50s as well, making weight gain all the more common. Your metabolism slows down as you lose muscle, and aches and pains or a busy schedule may keep you from exercising as frequently.

All of these factors can contribute to an increase of abdominal fat during your menopausal years.

What Are The Causes Of Early Menopause

10 Menopause/Peri-Menopause Symptoms & How I Deal with them

Early or premature menopause can happen for two reasons: follicle depletion or follicle dysfunction.

When these occur, eggs dont mature or get released, causing a womans period to stop. These processes are considered normal when they occur later in life. If they occur early, your doctor will likely check for an underlying cause.

Follicle depletion and dysfunction can happen for a variety of reasons:

  • Aging. The risks of early menopause rise after age 35.
  • Family history. Being related to women who have a history of early or premature menopause may raise your risk.
  • Genetic disorders. Having abnormal chromosomes or genes, as occurs in Turner syndrome or Fragile X syndrome.
  • Toxins. Exposure to chemotherapy drugs and radiation therapy used to treat cancer can affect onset of menopause.
  • Autoimmune conditions. When the immune system mistakenly attacks the bodys hormone-producing organs, it can sometimes affect the ovaries.
  • Infection. Having certain infections such as the mumps virus.
  • Surgery. Procedures to remove the ovaries or uterus may cause early menopause.

Your doctor will ask you about your symptoms and your menstrual cycle.

They may also:

  • ask about your history of exposure to toxins, such as chemotherapy and radiation treatments
  • conduct a physical exam
  • perform a pregnancy test

Early and premature menopause can increase your chance of developing other conditions. These include:

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Prepare For Your Appointment

It makes me really sad when I hear people say that they’ve been brushed off with their menopause symptoms, says Dawn.

Speak to the receptionist first, find out who in the practice is most experienced in menopausal matters. As GPs we are all generalists but we also have our areas of interest and it’s worth waiting to see a particular doctor that’s got that expertise.

Take some time thinking about your symptoms before you go; how bad they are, what makes them worse jot it down if needs be. Youve only got 10 minutes, maybe 12, so you need to jump straight in.

Prescription And Nonprescription Remedies

A number of non-hormonal remedies are available for the treatment of hot flashes. Some of these remedies are available over-the-counter but are not FDA-approved. Some prescription medications are used off label to help reduce hot flashes. Using a product “off label” means that it is not FDA-approved for the treatment of hot flashes, but is often used because it can be safe and effective for hot flash treatment.

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Does Food Play A Role

Some have suggested that menopause was much easier for Asian women than for Westernersat least while women followed traditional, mostly plant-based diets. Hot flashes have been reported by only about 10 percent of women in China,1 17.6 percent of women in Singapore,2 and 22.1 percent of women in Japan.3 In contrast, it is estimated that hot flashes are experienced by 75 percent of women over the age of 50 in the United States.4 Whether these differences might be partly due to reluctance in reporting symptoms among Asians is not entirely clear. And as Asias diets gradually westernize, these differences are likely to disappear anyway.

But we do know that, throughout their lives, Western women consume much more meat, and about four times as much fat, as women on traditional Asian rice-based diets, and only one-quarter to one-half the fiber. For reasons that have never been completely clear, a high-fat, low-fiber diet causes a rise in estrogen levels. Women on higher-fat diets have measurably more estrogen activity than do those on low-fat diets. At menopause, the ovaries production of estrogen comes to a halt. Those women who have been on high-fat diets then have a dramatic drop in estrogen levels. The drop appears to be less dramatic for Asian women who have lower levels of estrogen both before and after menopause. The resulting symptoms are much milder or even nonexistent.

Vaginal Dryness And Urinary Incontinence

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Vaginal dryness or pain with intercourse can be very upsetting for women who experience it during menopause. These symptoms can disrupt your sex life, which may affect your relationships. Incontinence can also be embarrassing and disheartening.

These symptoms can be caused by the change in vaginal and urethral tissue that occurs when estrogen drops. In addition to seeking vaginal estrogen treatment:

  • Use lubricant:;Because your vaginal wall is becoming thinner, it is easier to tear or damage. Using lots of vaginal lubricant during sex will help prevent damage. Water-based lubricants feel natural and wash off easily. Silicone-based lubricants last longer, but more women report being sensitive or allergic to them.
  • Incorporate vitamin E and flaxseed oil:;These;can sometimes offer some relief from vaginal and urinary symptoms. Usually, women take them as oral supplements, but there are creams that contain them as well to be applied directly to the vagina.
  • Do Kegel exercises:;Strengthening the pelvic floor muscles can improve sensation during intercourse and reduce urinary incontinence. If you do them several times a day, you will probably see results in two to four weeks.

There are also additional treatments such as vaginal rejuvenation and platelet rich plasma injections that your gynecologist may recommend in addition to vaginal estrogen treatments.

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