When you haven’t had periods for over one year, you’ve officially entered menopause.
An average age when women officially start menopause is 50.
However, before the actual menopause hits, there are some changes women in their 40s experience, such as perimenopausal symptoms which are known as the menopause transitional phase.
Throughout both perimenopause and menopause, your estrogen and progesterone levels fluctuate since, causing the most common menopausal symptoms like:
- hot flashes
- mood swings
- bone loss
- sleep problems
- problems concentrating
If you’ve just entered menopause or want to be ready for it when it comes knocking; here are helpful tips to help you manage them and improve your overall quality of life.
You can partially reverse menopausal hormonal changes by eating the right type of food and using the right supplements. For instance, phytoestrogens are plant-derived hormones that have proven super beneficial in “stopping the menopausal clock” as have soy-based foods such as tofu. Eating a lot of foods that contain high levels of phytoestrogens can be extremely helpful if you want to prolong your period for a while longer. Other supplements you could include in your diet are:
- wild yam
- black cohosh
- dong quai
- red clover
NOTE: Don’t take any of the supplements without consulting with your doctor first; using too much of some of these supplements could interfere with some medications, so you want to be extra careful about that.
Being in shape is a must as it eases hot flashes and improves your overall well-being; exercise for at least 20 minutes a day, three times a week. You can additionally reduce hot flashes by eliminating their triggers from your diet: exclude alcohol, hot beverages, and spicy foods from your menu and always have a bottle of water on hand.
Increased breast tenderness, swelling, and even pain are common symptoms of menopause.
The easiest way to solve this problem are nonsteroidal anti-inflammatory drugs like naproxen (Aleve) and ibuprofen (Advil); however, do make sure you consult with your doctor before you start taking them. Some women opt for testosterone replacement therapy if they’re experiencing severe breast pain.
Again, this shouldn’t be practiced without consulting your doctor.
Natural ways to alleviate breast pain is by introducing nutrients like black currant oil and evening primrose oil in your diet. Generally, nutrients high in vitamin C are great remedies that help ease breast pain.
Vaginal dryness is uncomfortable for plenty of reasons: apart from interfering with your sex life, it can cause pain, itching, and discomfort while urinating.
Using lubricants can be a quick solution, especially before sexual intercourse.
You can also use sesame seed oil topically or rely on sustained-release vaginal estrogen rings and vaginal estrogen cream to ease dryness of your vagina.
However, be careful with estrogen as it may increase your risk of dangerous conditions, such as heart attack, stroke, blood clots and breast cancer.
Loss of Libido
Menopause is linked to reduced testosterone production, a hormone that is believed to be vital in the formation of sexual drive. Some women use testosterone optimization therapy to mend their sexual arousal disorders.
Before opting for testosterone optimization therapy, consult with a progressive doctor who is experienced in hormonal optimization for women.
In the meantime, use sensual massages, lubricants, Kegel exercises and therapy as a remedy.
Unfortunately, a common symptom of menopause, urinary incontinence can be both embarrassing and uncomfortable.
Do Kegel exercises to improve urethral control, limit spicy foods, avoid caffeinated beverages and alcohol as they overstimulate your bladder.
Keep yourself in good health, and make sure you make the right health choices.
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