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What Can You Do To Help With Menopause

You Need Privacy For Several Reasons

BEST Menopause Supplements You Should Be Taking

Youll need time for reflection and simply getting away from it all we all do.

Youll also need time away from all that interrupts as a couple time to talk, to be tender and to make love in privacy. Possibly your sexual relationship is already on a low burner, so Ill talk about that a little further down the page.

Menopause Symptom: Hot Flashes

Hot flashes, also called hot flushes, are the most common menopause symptom. As many as three out of four women experience hot flashes. Some women begin having hot flashes before menopause, when they are still getting a period.2

Hot flashes are a sudden feeling of heat in the upper part of your body. Your face and neck may become red. Red blotches may appear on your chest, back, and arms. You may also get heavy sweating during hot flashes or cold chills after the hot flashes. Some women get more cold chills than hot flashes.

Hot flashes are most common in women in the year before their period stops and in the year after their period stops. However, recent studies show that hot flashes can continue for up to 14 years after menopause.1,3 Doctors and researchers do not know why hot flashes are so common during menopause. There are medicines that can prevent some hot flashes, and there are ways you can try to manage hot flashes when they do happen.

Tips To Sleep Better With Menopause

Insomnia and sleep disruptions from hot flashes are common in women going through menopause. Here’s what you need to know to get the rest you need.

When youre making your journey through menopause, sleeping through the night may seem like an impossible dream. Insomnia and sleep disturbances caused by hot flashes leave many menopausal women tossing and turning or waking up drenched in sweat. The next day, irritability, anxiousness, fatigue, and trouble concentrating are common. If menopause symptoms continually keep you up at night, make an appointment to see your doctor. And in the meantime, try these lifestyle changes and smart sleep strategies to rest easy.

Read Also: What Causes Hot Flashes Besides Menopause

Menopause Fatigue Remedies: Your Guide To Crashing Fatigue During Menopause

    As you enter menopause, your body starts to undergo changes caused by hormone level fluctuations. You may start to experience symptoms such as hot flashes, vaginal dryness, and insomnia.

    Fatigue is also a common symptom of menopause, and it can interfere with your normal day-to-day activities. But there are ways you can boost your energy levels and beat menopausal fatigue.

    What Your Wife Or Partner Might Be Experiencing During The Menopause

    Pin on cooking food

    She may

    • feel sore vaginal dryness can cause pain during intercourse
    • have tender breasts
    • have lost confidence in herself and her body
    • be suffering from low self-esteem based on her changing body shape and the confrontation with the ageing process
    • want and need physical closeness, even when she rejects your advances
    • not feel much like making love now her body is less responsive.

    And heres what might be going on for you.

    You

    • feel too young to shelve your physical desires
    • secretly have considered having an affair, or already be unfaithful
    • may have become more aware of beautiful and possibly available people around you
    • even feel guilty that your thoughts alone are like a betrayal, even if youve never been unfaithful
    • feel increasingly reluctant even to mention that youd like to make love for fear of being rejected yet again .

    Just in case you may also be interested in my article on what to do when youre no longer making love.

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    Hot Flashes: What Can I Do

    On this page:

      Hot flashes, a common symptom of the , are uncomfortable and can last for many years. When they happen at night, hot flashes are called night sweats. Some women find that hot flashes interrupt their daily lives. Research has shown that there can be different patterns of when women first experience hot flashes and for how long, and that African American and Hispanic women have hot flashes for more years than white and Asian women.

      You may decide you don’t need to change your lifestyle or investigate treatment options because your symptoms are mild. But, if you are bothered by hot flashes, there are some steps you can take. Try to take note of what triggers your hot flashes and how much they bother you. This can help you make better decisions about managing your symptoms.

      What Can Be Done To Minimize The Weight Gain Caused By Menopause

      Start adopting healthy lifestyle practices before menopause by exercising and eating well, so those good habits are in place. Aging is associated with changes in metabolism, decreased muscle and increased body fat. We are often less physically active the older we get, which is a large contributor to weight gain. Weight tends to deposit around the midsection, which can increase the risk of diabetes, high cholesterol, cardiovascular disease, osteoarthritis and certain types of cancer . In addition to the negative impact on health, weight gain often leads to poor self-image and depression.

      It is important to your overall health and well-being to adhere to a healthy diet and engage in regular physical activity. A healthy diet includes watching portion control and limiting amounts of sugar, processed carbohydrates, fat and processed foods. The Mediterranean diet has been shown to help with weight loss, improve cognition and decrease the risk of dementia and osteoporosis, as well as improve heart health. Weight-bearing exercises such as walking, Pilates and yoga help maintain posture, balance and core strength.

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      Easy Steps To Healthy Eating During The Menopause

    • Eat the right fats by replacing foods high in saturated fat with polyunsaturated and monounsaturated fats will help reduce bad cholesterol and will be better for your heart.
    • Eat five to seven portions of fruit and vegetables per day.
    • Eat plenty of pulses, beans and oils rich in phytoestrogens
    • Include plant sterols / stanols in your diet. Sterols are present naturally in small quantities in many fruits, vegetables, nuts, seeds, cereals, vegetable oils, and other plant sources. Stanols occur in even smaller quantities in the same foods.
    • Increase calcium intake. There is a strong link between osteoporosis and the menopause so it is very important to ensure plenty of calcium and vitamin D is included in your diet. The best sources of calcium include diary products , canned sardines and salmon, green leafy vegetables, fortified breads and breakfast cereals.
    • Reduce salt intake the recommend salt intake is 6 grams per day.
    • Womens Health Concern is a leading UK charity providing an independent and unbiased service to advise, reassure and educate women about their health and lifestyle concerns. For fact sheets and details of the email advisory service see: www.womens-health-concern.org

      Contact Numbers

      Women and Childrens Hospital

      Women Health Outpatients 624045

      Castle Hill Hospital

      Memory And Concentration Problems

      What To Expect During Perimenopause And Tips To Help With The Symptoms

      During perimenopause, women often complain of short-term memory problems and difficulty with concentration. Study results looking at the relationship between falling hormone levels and cognitive function have been inconsistent. Some women do believe that low dose estrogen after menopause helps them think. But the research has not supported this. Stress likely plays a more important role in memory and thinking compared to hormonal fluctuations.

      Treating memory and concentration problems. Just as it isn’t clear what causes memory and concentration problems, there is no obvious remedy. Staying physically active and scheduling at least 150 minutes per week of dedicated exercise may be the best way to maintain brain health. Brain and memory experts also recommend that people work to keep their brain functioning at its peak by taking on new and interesting challenges. Use your mind in many different ways. Do crossword puzzles. Learn a new musical instrument or sport. Play chess. Read more books. Learn a new language or how to use the computer. The idea is to challenge your brain in new ways.

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      Benefits Of A Good Diet

      Eating and / or avoiding certain types of foods can make the menopause more bearable.

      You may be fortunate and go through the menopause with no problems at all, but a lot of women are affected by some of the symptoms i.e. hot flushes, night sweats, mood swings, low libido, insomnia and forgetfulness.

      Many of the symptoms that are associated with the menopause are linked with a drop in oestrogen and progesterone levels. For example, oestrogen helps to lift our mood so, when levels drop, we may feel depressed. No-one yet understands exactly what causes hot flushes but it has been observed that women in Japan have far fewer menopausal symptoms and one theory is that this is because their diet includes a lot of soya.

      Whether or not you decide to take HRT, following the guidelines below would help in maintaining a healthy lifestyle.

      Is There A Risk Of Reactivated Endometriosis Transforming Into Cancer

      Reactivation of endometriosis by HRT is very rare and it is impossible to say how likely it is for endometriosis to turn into cancer. However, there have been a few reported cases of it occurring. This means that while on HRT, if you develop new symptoms or old symptoms start to recur, it is important to discuss this with your healthcare professional who can start any investigations that are needed. From all the evidence it seems that there is very little risk of reactivation of endometriosis or cancer for women on HRT who have had a removal of both of their ovaries and all of their endometriosis removed. For women with some endometriosis who are under 45 or who have significant menopause symptoms the evidence suggests that the benefit of taking HRT to manage the menopause symptoms outweighs the small risk of worsening of the endometriosis or risk of cancer.

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      Hormone Levels Fluctuate Leading To Menopause

      As you approach menopause, the production of female hormones by the ovaries starts to slow down. Hormone levels tend to fluctuate, and you may notice changes in your menstrual cycle such as:

      • period cycles may become longer, shorter or totally irregular
      • bleeding may become lighter
      • bleeding may become unpredictable and heavy .

      Eventually, your hormone levels will fall to a point where your ovaries stop releasing eggs, your periods stop and menopause is reached.Although fertility after the age of 45 is low, you still need to use contraception to prevent pregnancy. Its recommended to continue contraception until you have had one year without a natural period if youre over 50 years old, or two years without a natural period if youre under 50.

      Coping With The Early Stages Of Menopause

      When Should I Talk to My Doctor about My Menopause Symptoms?
      • During the day, light-colored clothing made of natural fibers and/or clothing worn in layers can help lessen hot flashes.
      • A portable fan can provide additional comfort.
      • At night, caffeine and hot, spicy foods should be avoided.
      • Sleeping nude or in cotton pajamas can help reduce night sweat discomfort.
      • Vaginal lubricants may alleviate any vaginal discomfort or dryness you may experience during intercourse.
      • Support groups for women who have been or are going through menopause may be a comfort.

      Other than dealing with the side effects of menopause, life should continue pretty much as it did before. Continue to use birth control if you do not wish to become pregnant until you have been assured by a doctor that you can no longer conceive.

      Many women find that post-menopausal life is liberating because there is no longer a need to be concerned about pregnancy or menstruation — and there is more time to focus attention on new areas of health and well-being.

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      Treatments For Menopausal Symptoms

      Non-pharmacological treatments

      There are several drug-free ways to reduce the impact of hot flushes and night sweats. These include:

      • Counselling and psychological treatment such as cognitive behaviour therapy .
      • Hypnosis may also be helpful.
      • Some women also benefit from acupuncture.

      Whilst paced breathing, exercise and relaxation programs may be helpful for your general physical and emotional health, they do not significantly reduce menopausal symptoms.

      Non-hormonal drug treatments

      Several prescription medications have been shown to reduce hot flushes and night sweats. Unfortunately, these do not improve vaginal dryness. Prescription medications for hot flushes and sweats include:

      • certain antidepressants
      • a drug called gabapentin
      • a blood pressure medication called clonidine.

      These drugs may reduce hot flushes and nights sweats from around 40-60 per cent . Using antidepressants and using treatments that improve sleep may also improve mood.

      For more information see the fact sheet Treating hot flushes: An alternative to menopausal hormone therapy

      Menopausal Hormone Therapy

      Menopausal hormone therapy contains oestrogen to treat menopausal symptoms and may contain a progestogen to protect the lining of the uterus from cancer in women who have not had a hysterectomy. Menopausal hormone therapy is also known as hormone replacement therapy or hormone therapy .

      See the fact sheet Menopausal Hormone Therapy for more information on:

      Compounded or bioidentical hormone therapy

      For advice

      Menopause Symptom: Problems Sleeping

      Many women in menopause find it hard to sleep through the night. Low levels of progesterone can make it hard to fall and stay asleep. Low estrogen levels can also cause hot flashes that make you sweat while you sleep.6 This is sometimes called night sweats. Many menopausal women get urinary symptoms that make them get up several times during sleep to urinate. You may also feel more tired than usual during the day.

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      Managing Menopause: Dont Let Symptoms Of Menopause Reduce Your Quality Of Life

      The menopause signals the end of major hormonal changes. Some women sail through with ease, while others endure daily symptoms that come and go. These hormonal fluctuations often start years before in the perimenopause, the lead-up time to menopause.

      Perimenopause usually occurs in a woman’s 40s, with onset of symptoms such as irregular periods, mood swings and sometimes hot flushes as a woman’s ovaries begin to wind down, says Dr Elizabeth Farrell, gynaecologist and medical director of Jean Hailes for Women’s Health. Women are born with around one million eggs in each ovary, and will ovulate 400-500 times during their reproductive years, says Dr Farrell.

      “The mechanism of degeneration, where eggs disappear seems to increase in the late 30s and speeds up in the 40s, so that by the time of a woman’s final period, ‘the menopause’, there are no functioning follicles to keep the menstrual cycle going,” she says.

      With these hormonal shifts, symptoms such as hot flushes and night sweats, weight changes and sleep problems may occur. Bodily tissues also lose elasticity, which can affect continence, causing women to race to the toilet more often.

      B Vitamins And Protein Are Your Best Buds

      Hot flashes & Menopause…What Can You Do Naturally?

      B vitamins provide energy and regulate mood swings, while protein helps to stabilize the blood sugar . That’s why Goldberg recommends opting for foods that are both high in B vitamins and protein for your on-the-go snacks. Among her favorites are REDD Bar, Good Greens Energy Bars, Field Trip Jerky, Simply Snackin Jerky and Sunburst Trout Farms Jerky.

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      Tricks To Battle Memory Loss In Menopause

      Fuzzy thinking, or brain fog, is one of the most frustrating symptoms women face during their menopausal years. These simple tricks can help you stay sharp and clear out that cloudy feeling in your mind.

      Whether you are just starting menopause or are smack in the middle of it, you may feel like youre walking around in a brain fog. Memory loss is a common complaint among women at this time, says Pauline Maki, PhD, professor of psychiatry and psychology and director of womens health research at the University of Illinois in Chicago. In fact studies show that some 60 percent of women in perimenopause and menopause report that their memory is not as good as it used to be.

      Maki says that many women with menopause-related brain fog tend to forget recently learned verbal information and have trouble concentrating. Common complaints include drawing a blank on the names of people you just met at a cocktail party or forgetting what you walked into a room to do. Some women become very frightened, believing they are developing dementia, Maki says. However, in 2009, researchers at the University of California, Los Angeles, found that in the more than 2,000 women studied over four years, memory and learning ability tended to return after menopause was complete.

      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.

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      Buyer Beware: Unproven Nonscientific ‘treatments’ For Hot Flashes

      You may have heard about black cohosh, DHEA, or soy isoflavones to treat hot flashes. These products are not proven to be effective, and some carry risks such as liver damage.

      Phytoestrogens are estrogen-like substances found in some cereals, vegetables, and legumes , and herbs. They may work in the body like a weak form of estrogen, but they have not been consistently shown to be effective in research studies, and their long-term safety is unclear.

      Always talk with your doctor before taking any . Currently, it is unknown whether these herbs or other “natural” products are helpful or safe to treat your hot flashes or other menopausal symptoms. The benefits and risks are still being studied.

      Load Your Plate With Brain Food

      These 8 tips help you control hot flashes during menopause!

      Protect your mind in the later years with foods that fuel brain power! According to Somer, these include fatty fish rich in DHA and EPA , which show promise in improving memory and possibly lowering the risk of dementia. Two compounds in dark green leafy vegetables also show promise in protecting both vision and memory as we age. Finally, blueberries have been nicknamed “brain berries” because of the evidence linking them to improved brain function.

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