Menopause causes your body’s estrogen levels to fall. It is claimed
that soy helps to increase the low estrogen levels in your body.
Milk is a very good source of calcium. Include milk, yogurt, cheese
and sardines in your daily diet to provide necessary calcium. Spread
these foods over your different meals for better assimilation of
calcium.
Restrict consumption of sugar and salt.
Stay away from sugary drinks. Sugar contains empty calories and
adds to your body weight.
Salty and smoked foods like sausages, hot dogs, bacon, smoked
fish, and ham may increase the hot flashes experienced during
menopause.
Dried fruits like figs may improve the efficiency of your digestive
system.
Fresh fruits like banana, lemons and oranges are rich sources of
potassium and vitamin C. These may help to improve sodium and
water retention levels in your body.
Include more pasta, lentils and beans in your regular diet. These
may provide continued energy over time and help to overcome
fatigue symptoms.
Seaweed contains many natural chemicals that some claim combat
most menopausal symptoms.
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Include carbohydrates like cereals, wheat bread and bagels to help
to find relief from depression. Depression is common in menopause,
due to varying hormone levels.
Consume more grilled or broiled foods rather than fried foods.
Using more canola oil or olive oil instead of saturated fats may
make your diet healthier.
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30. Exercise and Menopause
Exercise should be an essential component of your life, and
especially so for menopausal women.
Regular exercise will help you to boost your spirits, regulate body
weight, and it may strengthen your heart, muscles and bones.
It promotes an overall sense of well-being and you feel and remain
more happy and contented.
Exercise can take many forms such as walking, jogging, running,
swimming, dancing, biking, taking your dog for a walk, serious
gardening, normal household chores or almost any other aerobic
activity.
Aerobic exercise increases breathing and heart rate. This improves
your physical health.
If you practice regular exercise, you can build up lost bone mass.
If you have been exercising regularly right from a young age, you
may face minimum risks of developing osteoporosis.
If you start exercising later in life, you can reduce the chance of
osteoporosis in your menopause and perimenopause stages.
Exercise prompts your brain cells to release special hormones called
endorphins. These are feel good hormones and stimulate your mood
to feel happy. Such effects remain for a long time. Thus exercise
can help you get over depression and mood swings during
menopause.
Exercise stimulates body cells to work harder and regenerate lost
bone mass.
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Always consult your doctor before
starting any exercise program.
Ideally, you should start with simple and less vigorous exercises.
You may later proceed on to more strenuous exercise. If you
already suffer from back pain or osteoporosis, you should choose
exercises accordingly so that you do not cause fractures or put more
pressure on your back.
The Downside of Lack of Exercise
Lack of active physical exercise could make you obese. You are
more likely to have poor blood circulation and your muscles become
weaker.
You suffer loss of bone mass and may find it more difficult to
breathe normally.
You could suffer from various ailments like back pain, stiffness of
muscles, heart illness, irregular periods, depression, and poor
quality of sleep.
Bones have a natural tendency to diminish in weight with age and
lack of use. Loss of bone mass is therefore a common menopausal
symptom
Osteoporosis is a common disease among menopausal women due
to lack of sufficient bone mass.
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Part-VII: Alternative and Complementary Therapies
31. How to Treat Menopause Symptoms Naturally
Menopause is a natural, transitional biological process but can
produce some symptoms that are difficult and frustrating for you.
Menopausal symptoms may disrupt your normal life to some extent
if you let them.
Although you cannot escape menopausal symptoms, there are many
ways that may offer you some relief.
Among these remedies, many women prefer trying natural ways to
hormone therapy, surgery, and medications.
Always consult your doctor before trying any of these methods and
never try to replace methods and medicines that your doctor
recommends with non-prescribed “remedies”.
Natural remedial treatments and options for menopause are claimed
by some to have few side effects.
They cannot offer a cure, but some users and sellers claim that their
products may offer relief over a period of time because they treat a
natural process through natural balms.
Common menopausal symptoms include irregular periods, heavy
bleeding, fatigue, irritation, depression, mood swings, vaginal
dryness, hot flashes, night sweats, osteoporosis and heart disease.
One of the main causes linked to many menopausal symptoms is
the variation in the levels of body hormones like estrogen and
progesterone.
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Natural Treatment Options
Herbal Remedies
There are many herbs that users and providers claim may ease
menopausal symptoms. The treatment and effect will depend on an
individual’s state of health and requirements, according to the
intensity of the symptoms.
Consult (1) your doctor and (2) a reputed herbalist before starting
on herbal medications.
Some herbs could prove dangerous and some could cause serious
reactions if taken with other medications.
Herbs that may to treat menopausal symptoms include:
Ginseng: This herb has many fatty acids that are claimed to
alleviate hot flushes and stress.
Black cohosh: This herbal root is claimed to be effective for vaginal
dryness and hot flashes.
Dong quai: This is claimed to improve blood circulation but some
women feel this herb intensifies symptoms.
Women with fibroids should avoid using this herb.
Agnus castus: This herb is claimed to stabilize hormone levels and
provide some relief from hot flashes and vaginal dryness.
Homeopathy
Homeopaths believe in treating your entire body if you have
discomfort in any one particular part.
So, homeopaths consider your entire constitution while treating you
for menopausal symptoms and prescribe remedies accordingly.
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There are numerous preparations available from homeopaths that
claim may help with menopausal symptoms. But, the same remedy
does not deliver equal results in different women although both may
suffer from the same menopausal symptoms.
You could consult a registered homeopath to find solutions to your
menopausal problems but always abide by the advice you get from
your qualified doctor.
Proper Nutrition
Your diet can play a pivotal role in tackling most of your menopausal
symptoms.
Menopausal women require high quantities of vitamin C, D, E and
minerals like calcium and magnesium.
Forgoing oily and spicy foods may reduce hot flashes immensely.
Similarly, quitting smoking and lowering alcohol consumption may
help to stabilize your hormone levels.
Include more leafy green vegetables, soy and soy products, milk,
cheese, yogurt, oily fish like salmon and sardines, salads, whole
grains, cereals, pasta and a variety of fruits to provide all essential
nutrients to your body.
Aromatherapy
Aromatherapy involves the use of essential oils from plants and
flowers.
Inhaling or massaging these oils is claimed to cause a calming effect
and reduce most emotional symptoms of menopause. You can use
some of these oils in water as a compress or inhale the aroma.
Or, you can massage it on different body parts.
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Get the help of experienced masseurs and registered aroma-
therapists for the best results.
Beneficial oils include:
Clary sage: It is claimed to be an effective antidepressant.
Geranium: It is claimed to help to stabilize hormone levels and
relax tense nerves.
Bergamot: It is claimed to uplift your emotions
Cypress: It is claimed to reduce hot flashes.
Lavender: It is claimed to induce better sleep and may relieve
some pain to some extent.
Roman chamomile: It is claimed to be a soothing balm for
relieving pains and to calm frayed nerves.
Acupuncture and acupressure
These are Chinese remedies that are claimed to help obtain
balanced maintenance of yin and yang in your body to get some
relief from pains and debilitating symptoms.
Acupuncture involves piercing by small pointed needles at strategic
pressure points in your body.
An experienced acupuncturist can identify such pressure points and
pierce them accurately. The needles remain in place for twenty
minutes.
It is claimed that you do not feel any pain; only a tingling or warm
feeling. They suggest that you can feel the relief after eight to ten
sittings.
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Acupressure is similar to acupuncture in that it works through
identification and application of pressure at strategic points in your
body. These pressure points are claimed to be energy channels.
Application of pressure rejuvenates these energy channels. This
treatment is claimed to bring relief from minor menopausal
symptoms with some women.
Exercise
Exercise plays an important role in maintaining your good health.
Exercise is important at every stage of life, and especially during
menopause. It keeps you physical body fit and soothes your mental
state.
Exercising can take many forms like walking, jogging, running,
cycling, swimming, running your dog, playing games like tennis and
badminton, or working out at a gym.
Physical activity exercises your bones and muscles and may help to
reduce the risk of them becoming weak and inefficient.
It may reduce reduction of bone mass.
Exercise encourages sound sleep and strengthens your heart and
other body muscles. It increases flexibility of your body.
It causes your brain to release a feel-good chemical that enhances
your moods and emotions.
All these factors together can help you fight most menopausal
symptoms like osteoporosis, fatigue and heart ailments.
Relaxation Therapies
Different relaxation therapies like yoga, meditation, biofeedback and
deep breathing may help to control most emotional symptoms of
menopause.
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You should consider learning to use these therapies from registered
and experienced practitioners to grasp the correct techniques.
Regular practice of these therapies may help to calm your nerves
and stabilize emotions.
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32. Herbal Remedies for Treating Menopause
Few herbal remedies can give any proof of effectiveness against
menopausal symptoms like hot flashes, night sweats, depression,
breast tenderness, and headaches.
Any claimed effectiveness of herbal remedies will also depend on
the severity of individual menopausal symptoms.
Some of these preparations could react with your other medications.
Discussing the possibility of using them with your medical
practitioner can help you decide suitability of herbal remedies.
Different herbal remedies include:
St. John's Wort: Small dosages of less than 1.2 mg taken every
day are claimed by some people to help against depression.
CAUTIONS: Not to be used by pregnant women.
Do not continue this treatment for long periods, like two years.
Common side effects include increased skin sensitivity to sun and
reactions with prescription medications.
This herbal remedy is not effective against severe depression.
Black cohosh: Short-term treatment through use of this herbal
remedy can treat night sweats and hot flashes.
CAUTION: You should not continue with this treatment beyond six
months.
Soy and Isoflavones: Soya beans contain high isoflavones and
may increase body estrogen levels considerably. It is claimed to
provide some relief from hot flashes and night sweats. Prolonged
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use is claimed by some people to lower cholesterol levels and
strengthen your bones.
CAUTION: Excessive dosages might increase the risk of breast
cancer.
Evening primrose: Seeds of this herbal plant are claimed to be a
rich source of gamma-linolenic acid. Many take these capsules for
treating breast pain and tenderness during menopause.
However, its effectiveness may not be very satisfactory.
Valerian root: This herb acts as a sedative.
CAUTION: It has serious withdrawal symptoms and therefore
medical practitioners do not support its usage.
Dong quai: This can reduce hot flashes.
CAUTION: It may contain specific compounds that might cause or
increase the risk of excessive bleeding, thin your blood and increase
your skin’s sensitivity to sun.
Ginseng: There are different varieties of Ginseng like white, red,
American, Siberian, and Korean. This herb is claimed to promote a
sense of well-being by reducing stress.
Chaste berry: This herb is used by some women for breast pain.
Some menopausal women feel this herb promotes better mood with
improvements in menopausal symptoms like headaches, anger, and
breast fullness.
Herbal remedies may prove costlier in the long-run. They do not
have insurance coverage. There is little or no governmental
regulation of these supplements at this time.
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Part-VIII: Menopause Support
33. Menopause and Your Family
Menopause is something that every woman goes through, though
not with the same intensity.
Some women experience severe symptoms while some have a
smooth sailing almost without ever realizing they are passing
through menopause.
In any case, your family members should be a part of all that you
experience.
You should talk and explain to your family members of the possible
consequences of menopause:
Mood swings and depression come without any notice.
You could be in foul mood at times and it could take your family
members by surprise when you overreact to small matters.
Keeping your family members aware of your possible outbursts can
help them to understand that you are in a foul mood presently and
it is best to approach you later.
There are various information booklets on menopause available at
public libraries.
You can gather more information from the Internet. Read to gain
information. Also, ask your family members to go through these
too.
Discuss all aspects of your menopause frankly.
Form support groups with friends and colleagues to help each other
during difficult days and times.
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Understanding menopause and its consequences can make going
through your transition period a smoother process. It might prove
easier to cope and stay ahead in life.
Discuss all aspects with your doctor and, if possible, ask your
husband and children to go with you and discuss it with your doctor.
This provides an opportunity to all of you to discuss the matter
openly and clarify any doubts.
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34. Where to Find Help for the Menopause
Menopause is a phase that may be a real struggle. Some women
find menopausal symptoms severely debilitating. It disturbs their
entire routine.
You feel unprepared and unable to cope with the disruptions.
Fortunately, there are various help options available.
You may choose the most suitable one so that you do not have to
suffer alone.
Help For Menopause
Your Doctor: Your doctor is the best and the first person you
should seek help from. Your doctor can explain everything in detail
and reduce your doubts and anxieties.
Help Groups: Women suffering menopausal symptoms often come
together to form support groups. The members provide much
essential help to each other. They comfort each other. By joining
these groups, you understand that you are not the lone sufferer.
This gives you a boost and you are able to face menopausal
symptoms with greater grit.
Online Groups: Similar to offline groups, there are various support
groups on the Internet. You can become a member of such groups.
A major attraction for such online groups is that you can keep your
identity a secret. You can discuss all embarrassing and intimate
questions, as the other people are strangers and cannot see or
recognize you later.
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The Internet: There are numerous articles and e-books on
menopause on the Internet. Going through these can keep you
better-informed.
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35. Supporting Someone Going
through Menopause
Menopause is a natural occurrence in every woman’s life. Your
ovaries stop producing estrogen, an essential body hormone.
Absence or low levels of this hormone cause physical and emotional
changes, which are menopausal symptoms.
In some cases, menopause could be the result of major surgery.
Although menopausal symptoms after surgery are the same as
those in natural menopause, these come suddenly.
Sudden changes may be even more difficult to adjust for and bear.
Offering Support
You could be the spouse or son/daughter of a person experiencing
menopause.
At the onset, educate yourself in detail about menopause and its
possible complications and symptoms. Being aware can help you
understand what she is experiencing and equip you better to
provide all possible help to make her feel comfortable and loved.
Common menopausal symptoms include hot flushes, night sweats,
vaginal dryness and irritation and depression.
Hot flashes could wake her up in the middle of the night. She may
require a cooler temperature though you may not need it. Wear
something warm and let her have the cool temperature she craves.
Some days, she may find fault with everything you do and nothing
is able to please her. Be patient and her mood may soon return to
normal.
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Sexual intercourse could prove painful due to vaginal dryness. Try
using water-based lubricants and other aids.
As children, you may find some changes in your mother a little
disturbing. Remain loving and understanding of her feelings.
Someday, you may have to undergo a similar stage or help your
wife go through it.
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Part-IX: Menopause FAQ