If you are between 45 and 55 years old and you are approachingmenopauseor have already encountered it, you will be surprised to learn that formallymenopauselasts only one day - exactly the one in which menstruation ceases forever. However, as a rule, at least one year before you may be bothered by unpleasant symptoms.All hot flashes, mood swings, weight gain, sleep problems and other unpleasant symptoms occur during this period of life preceding menopause.
Every woman should know that any changes associated with the reproductive cycle can have emotional and physical effects, and menopause is no exception. Some women do not experience any symptoms at all, while others have to deal with a lot of unpleasant problems.Fortunately, only about 2% of women experience perimenopausal symptoms, which are serious enough to specifically deal with them. For those who are still experiencing discomfort, we picked up a few tips.
What should I do?
Despite all the inconveniences that menopause brings, it's important to remember that this is a natural stage of life, not a disease. By itself, it does not require any treatment.
Here are the main symptoms of menopause:
• irritability and anxiety
• sleeping problems
• pain in muscles and joints
• decreased sexual desire
If you need relief, hormone replacement therapy (HRT) may be a good option. Most of the symptoms of menopause are caused by fluctuations in the levels of hormones estrogen and progesterone.When menopause occurs, the ovaries completely stop producing these hormones, so HRT works by replacing natural hormones with their synthetic alternative. However, such treatment can cause side effects..
Fortunately,There are several proven and safe ways to alleviate the symptoms of menopause. Here are some of them:
1. Physical exercises
If you are not doing sports regularly, now is the time to start.Studies show that exercise helps relieve stress, relieve anxiety and depression caused by menopause, and protect us from excess weight gain.This is important, as it is proved that women with excessive weight are more likely to suffer from hot flashes.
We recommend you at least an hour of moderate aerobic exercise per week and 1 hour 15 minutes of cardio. You can combine both types and add strength exercises twice a week.Yoga, in particular, also alleviates the symptoms of menopause, such as hot flashes and trouble sleeping..
2. Healthy Eating
A diet rich in proteins, healthy fats and vitamins contained in vegetables and greens is absolutely necessary for women who are approaching the onset of menopause.Foods that contain natural phytoestrogens, for example flax seeds, grains and legumes, can also help alleviate the onset of these symptoms by making up for the lack of estrogen.Also it is necessary to limit consumptionSahara, caffeine and alcohol, since they can aggravate the condition.
Women who resorted to traditional Chinese medicine suffered less from tides and mood swings than others.A recent study also proved that acupuncture works just as well as a drug called Effexor, which is often used to treat menopausal symptoms. In addition, acupuncture does not cause side effects, while the Effector very often causes nausea, fatigue, anxiety and much more. In turn, the positive effects of acupuncture, including vigor, sexual desire and a sense of psychological comfort, can last for 15 weeks.
4. Coping with stress
Stress can disrupt the hormonal balance of the body and trigger the emergence of symptoms such as insomnia, anxiety and depression, or even exacerbate them. That is why it is important to try to constantly reduce the level of stress in many ways:with the help of physical exercises, yoga, acupuncture, deep breathing, meditation or even reading a good book.
5. Medicinal herbs
A bunch ofmedicinal plantscan help women cope with the unpleasant symptoms of menopause. Among the most effective:
In the studies conducted, it was said that this plant can increase the level of estrogen in the body, but subsequent studies have refuted this version.Whatever it was, the available data show that the crow can be an alternative to synthetic hormones, which are designed to remove irritability and improve mood.Clinical studies in Europe show that a crow can relieve some of the symptoms of menopause, such as hot flashes, insomnia, nervousness and irritability.
Clinical studies have proven that ginkgo biloba helps us to keep the clarity and liveliness of the mind.
Known as "ginseng for women Angelica is very effective for combating tides.
Sage leaf extract
May reduce night sweats caused by hot flashes.