Menopause – the end of child-bearing age, happen around 40’s to 50’s – when females periods stop for good.
Symptoms of Menopause: All women have to go through Menopause, but it affects each woman uniquely.
The hormonal changes around menopause can produce a wide variety of symptoms, these symptoms may range from hardly any to severe ones.
It is not a disease. It is clearly a natural process, but one that many women prefer not to experience.
The common menopausal symptoms may be divided into two categories:
Physical or local symptoms:
- Irregular or skipping periods – menstrual periods may get longer or shorter, heavier or lighter, and happen more often or less often.
- Excessive vaginal bleeding (flooding)
- Breast tenderness – soreness, burning, stabbing, or throbbing pain.
- Hot flushes
- Night sweats
- Osteoporosis (weak bones)
- Weight gain (obesity)
- Vaginal dryness
- Painful intercourse
- Loss of bladder control – urinary incontinence
- Hair loss.
- Brittle nails – cracking or breaking easily.
- Unwanted hair growth – face, chest etc
- Headaches and migraines
- Skin changes – dry and itchy skin
- Recurrent urinary tract infections
- Sensitive teeth, painful gums
- Joint and muscle pains
Mental symptoms:
- Loss of libido (decreased sexual desire)
- Depression
- Mood swings
- Anxiety
- Irritability
- Sleeplessness
- Brain fog
- Low energy
Conventional treatment (HRT) mostly offered by doctors: Oestrogen-replacement therapy can alleviate many of the problems associated with menopause. However, it creates counterbalancing risks.
The most frightening issues are the increased risks of breast cancer, blood clots in the legs, and it appears to raise the risk of heart disease.
There are many holistic approaches in herbal remedies that can make a huge difference to a women’s wellbeing while experiencing menopausal symptoms.
The key dietary recommendation to relieve menopausal symptoms is to increase the amount of plant foods, especially those high in phytoestrogens, while reducing the amount of animal foods in the diet.
Foods high in phytoestrogens include soybeans and soy foods, flaxseeds, nuts, whole grains, apples, fennel, celery, parsley, and alfalfa.
A high intake of phytoestrogens is thought to explain why hot flashes and other menopausal symptoms rarely occur in cultures in which people consume a predominantly plant-based diet.
DIET THAT CAN HELP
- Diet should include ample leafy green vegetables for their mineral contents.
- Favour nuts, seeds, and their oils.
- Favour lean protein sources including fish, egg whites, shellfish, and poultry.
- Eat beans and legumes and a large variety of foods to ensure the broadest nutritional support.
THINGS TO AVOID
- Nicotine, smoking, coffee and alcohol; their use has been shown to worsen menopausal symptoms.
- Stress and emotional upset, which can cause an adrenaline rush that heightens hot flashes and sweats.
- Eliminate dairy products, sugar, deep-fried / fatty foods, processed and refined foods.
AROMATHERAPY: Tailor made essential oil blends are prepared for different symptoms.
Relaxing, stress relieving aromatherapy essential oils, and the art of massage, can be an effective way to alleviate the symptoms of menopause.
This concept is nothing new, as history tells us that essential oils have been used for 1000s of years to aid various health conditions!
Water: Aim for 8 glasses daily to help replace fluid lost from hot flashes and to decrease bloating.
EXERCISE: Regular physical exercise has been clinically proven to alleviate the symptoms of menopause.
A 30- minute walk every day may help strengthen vital energy and support menopausal changes.
DO’S & DONT’S
- Relax and avoid any exhausting conditions.
- A nutritious diet with Calcium and Vitamin E and multivitamins maintains general good health.
- Get a medical check-up done periodically.
- Busy yourself in recreational and social activities.
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