Menopause
MENOPAUSE
Menopause – in years proceeding menopause, called the prime menopause, her ovaries are producing less of the female sex
hormones oestrogen and progesterone, while ovulation (the monthly release of an egg) also become less frequent.
This hormonal fluctuation can result in a variety of uncomfortable symptoms, including hot flushes and night sweats,
vaginal dryness, mood swings, sleep problems and unusually light or heavy periods.
Some women sail through with few symptoms. For the rest of us, there are many options to help cope with annoying affiliations
such as mood swings, hot flushes and night sweats.
Hormone replacement therapy is one answer, but natural therapies can also be very helpful.
Remember that menopause is not a disease and it won’t last for ever.
Try some of these approaches for relief in the meantime.
A liver saver
If you take synthetic hormones (HRT) you may have symptoms related to excess hormone levels-such as breast tenderness, bloating or headaches.
But some of these symptoms can be alleviated with milk thistle, a herb that helps the liver to clear away some by-products from the synthetic hormones.
Milk thistle also helps to repair and regenerate liver cells. Take 200mg a day between meals. After 6 to 8 months cut down to 280mg a day.
Say “yes” to soya
- Eat 200mg tofu every day. Tofu in high in phytoestrogens compounds with mild oestrogen-like qualities that have been found to ease menopausal symptoms. Certain kinds of phytoestrogens, called isoflavones, found in soya products can help to ease hot flushes and vaginal dryness.
- One 50mg supplement of isoflavones, taken daily, can meet most of your needs if you can’t face eating tofu every day.
- Flax seeds are another source of phytoestrogens. Grind some in a spice mill or coffee grinder and add 1 to 2 tablespoons to cereal or yogurt.
Ease night sweats
- To tame night sweats , take 3 to 15 drops of sage tincture three times a day in half a cup of water or tea. The genus name of this herb, Saliva, comes from the latin salvere (to heal) and the extract of sage leaves has been used to treat more than 60 different health complaints. The herb has astringent qualities that can help to dry up abnormal sweating within the day or so.
- Some women find taking vitamin E can help to relieve hot flushes and night sweats as well as mood swings and vaginal dryness. 250mg to 540mg a day limit is considered safe in the UK. However you should talk to your doctor before you start taking vitamin E regularly if you have diabetes, bruise easily or have high blood pressure.
- To help stay cool, wear lightweight clothing of natural fibers. And carry a small, battery powered fan to cool the hot flushes.
- Some women find taking a tepid bath in the morning for 20 minutes prevents hot flushes for the whole day.
Exert yourself
- Increase the amount of aerobic exercise you get by 20 minutes a day. Besides helping you to loose weight, it has other positive effects for women going through the menopause, vigorous physical exercise decreases hot flushes and night sweats, helps to improve sleep and the balance of hormone levels. Other bearing activities such as walking , running and swimming also help to keep your bones sturdy.
Stay chaste
- Women have used chaste berry for around 2000 years. Made from berries, the remedy helps to restore progesterone levels. Chaste berry may be particularly useful for combating very heavy bleeding, which some women experience during the prime menopause. It may also help with other symptoms, including hot flushes and depression, but be patient you may not notice any effects for 3 months or so.
Meal plans
- If you’re been having hot flushes, keep off alcohol, coffee, spicy foods and hot drinks.
- To help prevent accelerating bone loss-osteoporosis-make sure you get enough protein. It doesn’t take much chicken, fish, or meat as long as you get a serving the size of the palm of your hand, you are getting enough.
- Take daily supplement containing 600mg calcium, 300mg magnesium and 10mcg vitamin D. Low fat dairy products are a good source of calcium: a cup of skimmed milk, for instance provides 300mg calcium.
Roberto Garcia (Health and Fitness Specialist)
http://www.newhealthandfitnessdvds.co.uk
Specialist provider of Health and Fitness information and products including: DVDs and Supplements.
Among the initial and clearest signs that menopause may be around the corner occurs when women start experiencing pre menopause symptoms. There are actually many reasons why females should be conscious of these symptoms, the primary one being having the possibility to take remedial steps and measures to deal with the condition if possible.
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