Post by karkari535 on Apr 11, 2022 8:41:25 GMT
Treating Menopause Symptoms
Every woman experiences menopause differently. Some experience one or two symptoms that may be mild, while others have more severe and distressing symptoms. Some women choose menopause without treatment, while others use hormone replacement therapy (HRT) or other therapies to manage their symptoms. Treating Menopause Symptoms include lifestyle changes, non-prescribed therapies, and prescribed treatments.
Lifestyle changes
Lifestyle changes can help reduce and treating Menopause Symptoms.
Eat foods rich in calcium and vitamin D
Hormonal changes during menopause can weaken bones and increase the risk of osteoporosis. Calcium and vitamin D are linked to bone health, so it is important to get enough of these nutrients into diet. Many foods are rich in calcium, including dairy products such as yogurt, milk, and cheese.
Leafy vegetables such as collard greens, kale, and spinach are also high in calcium and tofu, beans, sardines, and other foods. Rich food sources include oily fish, eggs, cod liver oil, and foods fortified with vitamin D. Sunlight is the primary vitamin D source; the skin produces vitamin D when exposed to sunlight. With age, the skin becomes less efficient at making vitamins from sunlight. For women who are not exposed to the sun or cover their skin, it is important to take supplements or increase vitamin D dietary sources.
Gain and maintain a healthy weight
Weight gain is common during menopause, which can be due to a combination of hormonal changes, aging, lifestyle, and genetics. Gaining excess body fat, especially in the lower back, increases the risk of heart disease and diabetes. Achieving and maintaining a healthy weight may help reduce the symptoms of menopause and prevent disease.
Eat lots of fruits and vegetables
A diet rich in fruits and vegetables can help prevent some of the symptoms of menopause. Fruits and vegetables are low in calories and can make you feel full, so they are great for weight loss and weight maintenance. They also help prevent many diseases, including heart disease. Fruits and vegetables also help prevent bone loss.
Avoid Trigger Foods
Some foods and beverages can trigger hot flashes, night sweats, and mood swings. This includes caffeine, alcohol, sugary and spicy foods. Every woman should have a symptom notebook if she feels that certain foods provoke menopausal symptoms, try to reduce her consumption or avoid them altogether.
Eat foods rich in phytoestrogens
Phytoestrogens are naturally planting compounds that can mimic the effects of estrogen in the body. Therefore, they may help balance hormones. Foods rich in phytoestrogens include soybeans and soy products, tempeh, tofu, flaxseeds, linseeds, sesame seeds, and beans. However, the content of phytoestrogens in foods varies depending on the processing methods.
There is a lot of evidence that soy products can reduce hot flashes, but the amount of relief offered is very different. In general, soy contains Daidzein. Daidzein is a compound that can be converted to an equivalent in the gut, a chemical that binds to estrogen receptors and multiplies some of the effects of estrogen in the body.
Reduce intake of refined sugar and processed foods
A diet rich in refined carbohydrates and sugar can cause a sharp rise in blood sugar and a feeling of tiredness and irritability. Diets containing refined carbohydrates may increase the risk of depression in postmenopausal women. Diets containing processed foods can also affect bone health.
Drink Enough Water
During menopause, women often experience dryness caused by low estrogen levels. Drinking 8-12 glasses of water a day can help with these symptoms. Drinking water can also reduce bloating, which can be caused by hormonal changes. Also, water causes a feeling of satiety and a slight increase in metabolism, thus preventing weight gain and losing weight.
Don’t Skip Meals
Irregular eating may worsen some of the symptoms of menopause, and skipping meals may prevent weight loss in postmenopausal women.
Eat Protein-Rich Foods
Eating protein regularly throughout the day can help prevent the decline in lean muscle mass that occurs with age. In addition to helping prevent muscle loss, high-protein diets can also help lose weight. Protein-rich foods include meat, fish, eggs, legumes, nuts, and dairy products.
Get More Exercise
Adequate exercise is essential for postmenopausal women. Exercise can relieve a variety of symptoms, including fatigue and depression. The right combination of aerobic exercise and strength training can counteract the common weight gain after menopause. Exercise also helps strengthen the muscles that support the bladder and pelvic floor, helping prevent incontinence.
Quit Smoking
One way to treat menopausal symptoms is to quit smoking. Smoking not only increases the risk of heart disease and lung problems but can also exacerbate hot flashes. On average, smokers have more hot flashes than non-smokers.
Get Enough Sleep
While some depression and mood swings associated with menopause are caused by hormone fluctuations, sleep deprivation can worsen these symptoms. Deep sleep counteracts the production of stress hormones and allows the mind to rest and improve.
Lifestyle changes
Lifestyle changes can help reduce and treating Menopause Symptoms.
Eat foods rich in calcium and vitamin D
Hormonal changes during menopause can weaken bones and increase the risk of osteoporosis. Calcium and vitamin D are linked to bone health, so it is important to get enough of these nutrients into diet. Many foods are rich in calcium, including dairy products such as yogurt, milk, and cheese.
Leafy vegetables such as collard greens, kale, and spinach are also high in calcium and tofu, beans, sardines, and other foods. Rich food sources include oily fish, eggs, cod liver oil, and foods fortified with vitamin D. Sunlight is the primary vitamin D source; the skin produces vitamin D when exposed to sunlight. With age, the skin becomes less efficient at making vitamins from sunlight. For women who are not exposed to the sun or cover their skin, it is important to take supplements or increase vitamin D dietary sources.
Gain and maintain a healthy weight
Weight gain is common during menopause, which can be due to a combination of hormonal changes, aging, lifestyle, and genetics. Gaining excess body fat, especially in the lower back, increases the risk of heart disease and diabetes. Achieving and maintaining a healthy weight may help reduce the symptoms of menopause and prevent disease.
Eat lots of fruits and vegetables
A diet rich in fruits and vegetables can help prevent some of the symptoms of menopause. Fruits and vegetables are low in calories and can make you feel full, so they are great for weight loss and weight maintenance. They also help prevent many diseases, including heart disease. Fruits and vegetables also help prevent bone loss.
Avoid Trigger Foods
Some foods and beverages can trigger hot flashes, night sweats, and mood swings. This includes caffeine, alcohol, sugary and spicy foods. Every woman should have a symptom notebook if she feels that certain foods provoke menopausal symptoms, try to reduce her consumption or avoid them altogether.
Eat foods rich in phytoestrogens
Phytoestrogens are naturally planting compounds that can mimic the effects of estrogen in the body. Therefore, they may help balance hormones. Foods rich in phytoestrogens include soybeans and soy products, tempeh, tofu, flaxseeds, linseeds, sesame seeds, and beans. However, the content of phytoestrogens in foods varies depending on the processing methods.
There is a lot of evidence that soy products can reduce hot flashes, but the amount of relief offered is very different. In general, soy contains Daidzein. Daidzein is a compound that can be converted to an equivalent in the gut, a chemical that binds to estrogen receptors and multiplies some of the effects of estrogen in the body.
Reduce intake of refined sugar and processed foods
A diet rich in refined carbohydrates and sugar can cause a sharp rise in blood sugar and a feeling of tiredness and irritability. Diets containing refined carbohydrates may increase the risk of depression in postmenopausal women. Diets containing processed foods can also affect bone health.
Drink Enough Water
During menopause, women often experience dryness caused by low estrogen levels. Drinking 8-12 glasses of water a day can help with these symptoms. Drinking water can also reduce bloating, which can be caused by hormonal changes. Also, water causes a feeling of satiety and a slight increase in metabolism, thus preventing weight gain and losing weight.
Don’t Skip Meals
Irregular eating may worsen some of the symptoms of menopause, and skipping meals may prevent weight loss in postmenopausal women.
Eat Protein-Rich Foods
Eating protein regularly throughout the day can help prevent the decline in lean muscle mass that occurs with age. In addition to helping prevent muscle loss, high-protein diets can also help lose weight. Protein-rich foods include meat, fish, eggs, legumes, nuts, and dairy products.
Get More Exercise
Adequate exercise is essential for postmenopausal women. Exercise can relieve a variety of symptoms, including fatigue and depression. The right combination of aerobic exercise and strength training can counteract the common weight gain after menopause. Exercise also helps strengthen the muscles that support the bladder and pelvic floor, helping prevent incontinence.
Quit Smoking
One way to treat menopausal symptoms is to quit smoking. Smoking not only increases the risk of heart disease and lung problems but can also exacerbate hot flashes. On average, smokers have more hot flashes than non-smokers.
Get Enough Sleep
While some depression and mood swings associated with menopause are caused by hormone fluctuations, sleep deprivation can worsen these symptoms. Deep sleep counteracts the production of stress hormones and allows the mind to rest and improve.