Foods That Make Menopause Sympoms Worse
This list wouldnt be complete without giving a list of the foods you should avoid. Its no good to include all the good stuff with one hand while the other is shoving cake into your mouth closely followed by a large gulp of your third coffee of the day.
Step away from the cake!
Lower levels of estrogen and progesterone can trigger cravings.
Processed foods that are high in sugar and carbs like biscuits and cakes will make you feel good while you are eating them but not for long.
A diet high in processed carbs will cause your body to make less of the hormone that tells you youve eaten enough and more of the hormone that tells you youre hungry.
It will become a vicious cycle that is difficult to break out of and the result will be weight gain.
Sugarwill also disrupt the hormone insulin. Insulin is closely connected to all of the other hormones in your body, including estrogen and any disruption can put these hormones out of balance making menopause symptoms infinitely worse.
Find another afternoon pick-me-up.
I could never ask you to give up caffeine if I am unable to do it myself. However, maybe skip the afternoon cup of black gold and stick to just the one in the morning especially if you suffer from hot flashes.
The hormone imbalance you experience in menopause can cause sleep disturbance so lets not make that any worse by giving our bodies caffeine to process.
Another one to think about cutting back on if you suffer from hot flashes.
Thinning Hair And Dry Skin
Why it happens: Noticing that youre developing dry ageing skin or that your hair is losing its body and texture can hugely affect your confidence and mood. Classically female hormones are essential for many functions both internal and external. As oestrogen and progesterone levels drop, it causes hair thinning and dry skin, says Holly. Hair loss or thinning can be due to an imbalance in hormones especially testosterone thyroid, low iron or other nutrients and stress, adds Nicki.
How to treat it: It may seem contradictory if youre attempting to keep your weight down but at this stage in your life fat is your friend so long as its good fats. Holly recommends eating lots of healthy fats and good quality protein , as well as bone broth . Staying hydrated can also help with thinning hair and dry skin, she says.
Its also worth getting a full blood count to discount issues with your thyroid or low iron, as these can contribute to hair loss.
Antidepressants For Menopause: Do They Work
Antidepressants are a range of medications used to treat clinical depression. They may also be used to treat other kinds of mental health issues including post-traumatic stress disorder , obsessive-compulsive disorder and generalized anxiety disorder. In recent years, the use of antidepressants for menopause symptoms has increased as an alternative treatment option, yielding positive results for some women.
In this article we briefly discuss the types of antidepressants and their side effects, and outline the benefits and risks of using antidepressants for the treatment of menopause.
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How To Cool Down Or Perk Up With The Handful Of Treatments That Are Backed By Science
by Shira Boss, AARP, July 30, 2018| 0
Acupuncture, one study says, may help with night sweats.
En español | If a little relief without a prescription sounds like how youd like to address something like mood swings or dryness right now, read on for top natural remedies backed up by more than hearsay. Plus, what to eat if you want to put off menopause as long as possible .
I Gave Up Sugar And Grains
This was at a time when HRT was getting some bad press so rather than go down that road I researched like a demon. I really only pricked the tip of the iceberg but my research prompted me to give up all sugar and grains and not just wheat but all grains including whole grains.
Fantastically the hot flashes disappeared within days. My sleep normalised and with the addition of a Vitamin D supplement , the menopausal mood swings evened out which I am sure the neighbours were rejoicing in.
With further research, I have compiled this list of foods to include and foods to avoid in your menopause diet.
If you add as many of these foods as you can into your diet while avoiding the ones Ive mentioned below youll improve your perimenopause and menopausal symptoms.
This list isnt plucked from the sky, its what I eat, or not, in my own life and Ive enjoyed exceedingly good health while maintaining my weight and keeping my doctor happy. Womens health in midlife is now what I love to teach about thought this blog and products I sell and give away.
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Ht Forms And Regimens
HT comes in several forms:
- Oral tablets or pills
- Vaginal ring
- Topical gel or spray
HT pills and skin patches are considered “systemic” therapy because the medication delivered affects the entire body. The risk for blood clots, heart attacks, and certain types of cancers is higher with hormone pills than with skin patches or other transdermal forms.
Vaginal forms of HT are called “local” therapy. Doctors generally prescribe vaginal applications of low-dose estrogen therapy to specifically treat menopausal symptoms such as vaginal dryness and pain during sex. This type of ET is available in a cream, tablet, or ring that is inserted into the vagina.
“Bioidentical” hormone therapy is promoted as a supposedly more natural and safer alternative to commercial prescription hormones. Bioidentical hormones are typically compounded in a pharmacy. Some compounding pharmacies claim that they can customize these formulations based on saliva tests that show a woman’s individual hormone levels.
The FDA and many professional medical associations warn patients that “bioidentical” is a marketing term that has no scientific validity. Formulations sold in these pharmacies have not undergone FDA regulatory scrutiny. Some of these compounds contain estriol, a weak form of estrogen, which has not been approved by the FDA for use in any drug. In addition, saliva tests do not give accurate or realistic results, as a woman’s hormone levels fluctuate throughout the day.
Best Foods To Eat For Menopause
Whats generally good for health is also good for menopause lots of nutrient-rich fruits and vegetables, healthy fats , whole grains, and lean protein, as well as an abundance of phytoestrogen-rich foods.
Fruits and vegetables- Fruits and veggies provide your body with an abundance of antioxidants, vitamins, minerals, and fiber. A study that tracked more than 17,000 menopausal women over the course of one year found that those who lost weight and ate more vegetables, fruit, and fiber experienced a 19% reduction in hot flashes compared to the control group.
Fatty fish and nuts- These rich sources of omega-3 fatty acids may help improve mood and brain function. Omega-3s also can help maintain healthy blood pressure levels, which, in turn, help to minimize hot flashes. Fatty fish, like salmon and sardines, are especially good to eat because they also provide vitamin D, a key nutrient for both balanced mood and bone health!
Whole grains- Whole grains such as brown rice, barley, quinoa, kamut, and rye are rich in nutrients, including fiber and B vitamins. Eating whole grains has been linked to a reduced risk of heart issues, countering the increased risk of heart health concerns in postmenopausal women.
Additional Natural Solutions
If you dont find relief by following these basic dietary suggestions, talk to your doctor about effective nutritional/herbal supplements and other lifestyle changes you can make. There are many!
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Red Clover: Popular But Unproven
Many women use red clover hoping that its natural plant estrogens will ease their menopause symptoms. So far, though, the research results have been mixed.
Despite early concern, recent studies have not shown an increase in uterine cancer when women took red clover for 3 months. But it’s always best to talk to your doctor if you’re concerned.
The 34 Symptoms Of Menopause
The average age of menopause is 51. Menopause refers to a period in a womans life when she stops having a menstrual period. Many people think that a woman stops having her period overnight when in reality, menopause is a process that can last for years.
The period leading up to menopause is known as perimenopause. Most women begin perimenopause in their 40s. Some women may experience so few symptoms that they do not realize they have entered perimenopause . However, for others, symptoms can be severe and life-altering.
There are a total of 34 symptoms that can signify the arrival of menopause, which range from mild to disabling in nature.
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How To Treat It:
Brain fog tends to be more of an issue in perimenopause, Dr. Adams said, and levels out after menopause. Just knowing that can be a relief, she said.
Identifying and addressing sleep issues can also mitigate brain fog. Night sweats and hot flashes can be alleviated with supplemental estrogen. Avoiding caffeine, alcohol and nicotine before bed can help improve sleep. Eating earlier may also be beneficial: Make sure your last meal is at least two hours before bed.
Women report losing hair, growing new facial hair and thinner or dryer skin.
Weight Gain During Menopause
For many women, menopause is also noticeable when they look at the scales they gain weight, even though they have not eaten more than usual. That is because of the course of the life”, says Ernährungsmediziner Wechsler. With increasing age the body decreases muscle mass, the metabolism changes. This leads to the organism consuming less energy. Women should therefore adjust their calorie intake during menopause.
Last but not least, moderate fat consumption is important for heart health. Omega-3 fatty acids are ideal, says Irmgard Zierden. They are contained, for example, in walnuts, but also in fish varieties such as herring and salmon. Fish should be on the menu as often as possible twice a week.
With material from dpa
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Understand Your Bodys Changes At Menopause
It is important to understand the changes your body is going through before, during and after menopause. There are many different sources of information available. Make sure you seek out reputable websites and brochures that provide up-to-date, non-biased information from organisations that specialise in womens health.
Some examples include:
Essential Oils To Combat Hot Flashes And Sweating
In order to minimize the manifestation of these unpleasant symptoms, doctors recommend using essential oils for menopause hot flashes containing menthol, which creates a cooling effect on the skin. To get rid of sweating and eliminate fever, use oil of geranium, eucalyptus, cypress, and clary sage, as well as oils of citrus fruits lemon and orange, lime, or grapefruit. It is only important to remember that not all of these oils will bring the desired relief. Some of them act too strong and can cause a burning sensation, especially on delicate skin areas. In this regard, having decided to apply oil on the face, conduct a preliminary test on the inner bend of the elbow, applying a bit of oil on it, and waiting ten minutes.
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Menopause Symptom: Urinary Problems
Many women develop bladder or urinary problems during menopause. Lower estrogen levels may weaken the . Some women find it hard to hold their urine long enough to get to the bathroom. This is called urinary urge . Urine might also leak out when you sneeze, cough, or laugh. This is called urinary stress incontinence. Some women have disrupted sleep during menopause because of the need to urinate during sleep. Urinary problems after menopause are not a normal part of aging and can be treated.
Foods To Avoid In Your Menopause
Certain types of foods have the potential to trigger or worsen menopause symptoms, while others for example, ultra-processed or refined foods like crisps and biscuits may prevent you from feeling your best if enjoyed too frequently. Theres no need to eliminate them entirely, but its wise to enjoy these foods in moderation to support your changing hormones, maintain a comfortable body temperature, and stabilise your energy levels and mood.
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Menopause Symptom: Mood Changes
You might feel irritable or have crying spells. If you had mood changes with your monthly periods or , you may be more likely to have mood changes with menopause, too. Even if you never experienced mood changes during your monthly periods or after giving birth, you may still get mood changes during menopause. Mood changes at this time also could be from stress, family changes, or feeling tired. Mood changes are not the same as .
Healthy Diet And Menopause
Suggestions for maintaining good health through diet at the time of menopause include:
- Choose a wide variety of foods, including plenty of vegetables, fruits, cereals, whole grains and small portions of lean meat, fish or chicken.
- Increase fluids and eat low-fat dairy foods with high calcium content.
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Types Of Foods That Can Make Menopause Worse
Diet can impact a womans menopause symptoms in both a positive and negative way, says Best. Eliminating, or cutting back on, the following things can help improve how you feel.
Oils For Eliminating Vaginal Dryness
Dryness in the vagina is not a far-fetched problem of women who have experienced the climacteric. It manifests itself as painful tingling, itching, and pain in the intimate zone. Fortunately, there are several suitable essential oils for menopause to eliminate this delicate problem, for example, frankincense, lavender, rose, immortelle, and sandalwood oil. Their use will moisturize the vaginal mucosa, relieve itching, and restore elasticity to the tissues of the genitals.
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Safety Note About Natural Remedies
Always remember that natural does not necessarily mean safe. Many herbal, plant, and dietary supplements interact with prescription medications or may have a negative impact on chronic medical conditions. Natural approaches are not risk-free, and the more you know, the better you can choose treatments that will keep you safe and well.
Before deciding to use alternative and complementary remedies for your menopause symptoms, check with your medical provider and read up on possible side effects and cautions for any remedy you are considering.
What The Experts Say
These suggested lifestyle habits are great for cooling down when youre experiencing a mild hot flash, says Dr. Thielen. Avoiding triggering things like hot drinks, spicy food, alcohol, and caffeine can help too. And some women may try herbal supplements, but heres the thing: The ones often said to ease hot flashes have not been clinically proven to be effective, says Nanette Santoro, M.D., chair of obstetrics and gynecology at the University of Colorado School of Medicine in Denver.
If your hot flashes are moderate or severe, the best treatment is hormone therapy, as it can decrease their frequency and intensity, says Dr. Thielen. The common worry about hormone therapy is that it may increase the risk of breast cancer and heart disease. However, its generally safe for most women if started at or just before the onset of menopause and used for a limited time, adds Dr. Thielen. You should always discuss your personal risk with your physician before starting hormone therapy. If your doctor gives you the green light, avoid using compounded bioidentical hormones. These are natural plant-based hormones similar to the ones produced in your bodysounds harmless, right? But according to the American College of Obstetricians and Gynecologists, there is no scientific evidence that compounded bioidenticals are safer or more effective than standard versions, and since they are not regulated by the FDA, they may have added risks.
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Nutrition In The Menopause Studies Are Inconclusive
Sounds almost too good to be true and in fact the evidence is lacking: “But there is no solid scientific evidence for it”, says Munich internist Professor Johannes Georg Wechsler. He is president of the Federal Association of German Nutrition Physicians . Irmgard Zierden also points out that the study situation on the effectiveness of phytoöstrogens is not clear. However, the gynecologist reports positive feedback from her practice: “In my consultations, women tell me time and again that it is good for their condition during menopause if their diet includes foods with phytoöstrogens”, says Zierden. Thats why she recommends women try it out and include appropriate foods such as hülsenfrüchte, cereals, berries and pome fruits in their diet.