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Respecting Hardship of Every Women on World Menopause Day

- 11 min read
written by Shield Connect

Menopause is not a condition, it is a new phase of Women’s life. The next level of motherhood. Shield Connect helps you to know 11 ways to deal with menopause with scholars who are experts in this area.

What is menopause?

Women reach a certain age and will not have menstrual periods for a year. This can happen between the age of 46 to 52 and it’s called menopause. Although the age women experience menopause differs from one woman to another.

When menopause happens, it will cause different changes in your body. The symptoms of menopause often occur due to reduced production of progesterone and estrogen in the ovaries.

Symptoms of menopause

The symptoms of menopause vary for every woman. The symptoms women often have are weight gain, hot flashes, or vaginal dryness. Sexual intercourse may also become painful due to the thinning of the vaginal tissue and inflammation. Vaginal atrophy is also a major contributor to the dryness of the vagina.

Menopause also increases your risk of medical conditions like osteoporosis. Although getting through menopause may require little medical attention, you can talk to your doctor about the symptoms you have and the treatment options available.

There are certain things you need to know about menopause. This will help you prepare your mind and avoid panic when menopause comes.

  1. What age will you go through menopause? The age to go through menopause is often believed by experts to be determined by genetics. Certain other things like chemotherapy and smoking can cause the ovary to decline faster than usual which will lead to earlier menopause. The average age for menopause is often 51. Most women will stop having periods when they are between the ages of 46 to 52.
  2. The difference between menopause and perimenopause: Perimenopause is the period before menopause starts. The transitioning of your body into menopause starts during perimenopause. During perimenopause, the hormone production in the ovaries starts to decline, followed by an irregular menstrual cycle. Once a woman in this stage doesn’t have a menstrual cycle for a year, she has attained menopause.
  3. The symptoms caused by low estrogen in the body: One of the most common symptoms of menopause experienced by about 75% of menopausal women is hot flashes. Hot flashes can happen either during the night or day. Some women have also complained about joint and muscle pain which is referred to as mood swings or arthralgia.
  4. How to know when you are having hot flashes? When you are having hot flashes, your body temperature will rise. During hot flashes, your skin may turn red or blotchy. Only the top half of your body is affected during hot flashes. The heat you feel during hot flashes can lead to dizzy feeling, heart palpitations, and sweating. When the feeling of hot flash is over, you may feel cold.

There is no particular time that hot flashes happen. It can happen during the night, day, or multiple times during the day. It can also happen for a year or more.

There are ways you can reduce the number of hot flashes you’ll experience during menopause. Avoiding triggers have helped reduce the number of hot flashes menopausal women experience. Things to avoid include:

  • Alcohol consumption
  • Spicy food
  • Caffeine
  • Staying in hot places
  • Stress

Smoking and obesity will also increase the number of hot flashes you will experience.

To reduce hot flashes, you can apply the following techniques:

  • Wear less thick clothes
  • Have a fan around you
  • Do breathing exercise

A doctor can recommend hormone therapy, birth control pills, or other prescription to help you lessen hot flashes.

11 ways you can deal with menopause

Menopause stage for women can be quite challenging, the woman may undergo mood swings, irritability, night sweats, and tiredness.

Menopausal women are also at risk of having several diseases including diabetes, heart diseases, obesity, and osteoporosis.

Women need a guide on how to deal with menopause to help them overcome the strange feeling.

Below is a list of 11 natural steps you can take to reduce the symptoms that comes with menopause.

  1. Maintain a healthy weight at all times

Although weight gain can be attributed to other factors apart from menopause, menopausal women are at risk of obesity. Factors like genetics, aging, hormone, and lifestyle all contribute to the weight gain during menopause.

The weight gained in the body, especially around the waist can increase the risk of developing diabetes and heart disease.

Menopause symptoms are also higher in people who are obese.

A study carried out on 17,437 women undergoing menopause shows that those who were able to lose about 45kg of their weight were most likely to eradicate night sweats and hot flashes.

  1. Stay away from trigger foods

There are certain foods that are likely to trigger hot flashes and night sweats. Foods that are spicy and sugary should be avoided. Alcohol and caffeine should also be avoided. You can also watch out for other foods and how you react to them. If you feel a particular food triggers night sweats or hot flashes, you should stay away from that food.

  1. Consume foods that have calcium and vitamin D in abundance.

Different changes in the hormones occur during menopause, these changes can lead to the weakening of bones in the body. Vitamin D and calcium have always been recommended for strong bones. Taking the vitamin D and calcium can help strengthen the bone and reduce the risk of osteoporosis.

Dairy products like cheese, milk, and yogurt are rich in calcium. You can also take vegetables like spinach, collard greens, beans, and sardines. Fruit juice and milk are also an alternative to calcium.

You can tap vitamin D from sunlight. The skin produces vitamin D when it’s exposed to the sun.

If you don’t enter the sun often, you should increase your intake of food rich in vitamin D. Foods like eggs, oily fish, are a rich source of vitamin D. 

  1. Cut down on processed foods and refined sugar

Refined sugar and processed foods can male you feel irritable and tired. It can also increase your blood sugar level.

A study shows that women who are between the ages of 50 to 59 who took processed foods had poor bone quality.

Postmenopausal women have a higher chance of suffering from depression if they consume a high amount of processed food and refined sugar.

  1. Try not to skip meals

All means are important and none should be skipped. When you are going through menopause, eating regularly is Important.

Skipping meals will like to increase the symptoms of menopause and make it harder for you to lose weight.

Eat regular meals and the right diet to stay generally healthy.

  1. Fruits and vegetables are needed

Eating foods rich in fruits and vegetables can help to reduce some of the symptoms experienced during menopause.

Fruits and vegetables are also a good way to lose weight. They also help to prevent heart-related diseases.

Eating lots of fruits and vegetables can help to strengthen the bone.

Menopausal women are prone to heart-related diseases mostly due to weight gain, age, and low estrogen levels, which is why fruits and vegetables should be taken regularly.

  1. Consume foods that have high phytoestrogens

Phytoestrogens are plant compounds that can act like estrogen in the body. They mimic the effects of estrogen. They help to balance the hormones in the body.

Women in Asian countries including Japan take a lot of phytoestrogens which is believed to be the reason for a decline in hot flashes.

You can take foods like tempeh, soy products, flax seeds, beans, tofu, sesame seeds, and linseeds.

A study shows that women who consumed foods rich in soy experienced less hot flashes and night sweats as well as low cholesterol and reduced blood pressure.

  1. Don’t do away with natural supplements

Although the evidence backing the success of taking natural supplements to aid menopause is weak, this should not stop you from taking them.

A lot of women take them to feel better.

Some supplements believed to reduce the symptoms of menopause include:

  • Black cohosh: A lot of menopausal women take black cohosh to feel better. Even though there is some evidence that supports black cohosh to reduce the symptoms of menopause, the data regarding the safety of taking such supplements is lacking.
  • Phytoestrogens: There is still not enough evidence to show that phytoestrogens in the form of supplements work to reduce menopause symptoms. Phytoestrogens can also be taken in natural foods.
  1. Regular exercises may help

There may not be enough evidence to back up how exercise may reduce night sweats or hot flashes, but exercise has an abundance of health benefits.

Exercise helps to increase metabolism, Improve sleep, decrease stress, and help with weight loss.

Those who exercise regularly reduces the risk of stroke, high blood pressure, diabetes, obesity, heart disease, osteoporosis, and cancer.  In general, exercise helps to improve the health of menopausal women and everyone else.

  1. Foods rich in protein are ideal

Lean muscle mass often occurs with age but eating protein regularly can help prevent it.

Diets rich in protein can also and weight loss and reduce the risk of having diabetes and obesity.

Foods rich in protein that you can consume are fish, egg, meat, dairy, nuts, and legumes.

  1. Drink lots of water

The likely cause of dryness experienced by women during menstruation is low levels of estrogen. As a result, menopausal women are advised to drink lots of water.

Women that drink up to 8-12 glasses of water are likely to have reduced dryness.

You can also reduce the bloating that occurs as a result of hormonal changes by drinking water.

Drinking water before a meal can help with weight loss by reducing about 13 percent of calorie intake.

The tips above will help you deal with menopause. Women should note that menopause is not a sickness. It’s just a natural process that women go through at a particular stage in their life. Healthy diets mixed with regular exercises will Improve your health and help to reduce the symptoms of menopause.

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