While not having to deal with the annoyances of a monthly
period are celebratory, exchanging them for hot flashes, night sweats, mood
swings, insomnia, dry skin, weight gain, vaginal dryness, low sex drive are not
fun. These are just a few of the many symptoms women approaching menopause
experience, culminating with the cessation of your monthly menstruation. These
symptoms occur primarily due to hormonal fluctuations, and can begin as many as
10 to 15 years before you actually reach menopause.
Perimenopause
Most women begin to notice symptoms of perimenopause in their
late 30s or early 40s. These symptoms are related to fluctuating levels of
estrogen and progesterone, as well as changes to how often you ovulate.
Perimenopause symptoms may only last a few years, or you may experience them at
varying levels for as many as 15 years. Symptoms also tend to increase in
frequency as you get closer to menopause. Common symptoms include:
Menstrual irregularities: Your period may become more or less
frequent. You may also experience between period spotting or skip periods
altogether, or your periods may begin to last longer than the normal five to
seven days.
Hot flashes: You may experience these as night sweats, when
you wake up with your sheets soaked with perspiration, or during the day. The
hot flashes may become more frequent as you draw nearer to menopause and can be
very intense and uncomfortable.
Insomnia: This may occur due to night sweats, or it may be an
independent symptom.
Irregular ovulation: While ovulation was once regular, it now
occurs at less regular intervals. While changes in ovulation decrease
fertility, it also can increase your risk of unexpected pregnancy if you rely
on an ovulation calendar as your main form of birth control.
Irritability: Moodiness may be due to lack of sleep or to
hormonal fluctuations. Depression may also occur.
Changed libido: This may occur for many reasons, including
hormonal fluctuations and vaginal dryness, which can cause discomfort during
intercourse.
Menopause
Full menopause occurs most frequently between the ages of 45
and 55. Once you have not had a period for 12 months, you are considered to
have reached menopause. While perimenopause gradually eases (although sometimes
it doesn’t seem easy!) you into menopause, in some cases it arrives abruptly
with few symptoms. Women who have had hysterectomies without hormone
replacement therapy may suddenly enter menopause post-surgically, and may
experience more drastic symptoms due to sudden changes in hormonal levels. All of
the same symptoms that occur in perimenopause may also plague you after your
period has ceased. Further, due the significant decrease in estrogen occurring
after menopause, women are more likely to develop osteoporosis and loss of bone
density.
Hormone Replacement
Therapy
For years, doctors used hormone replacement therapy to treat
the symptoms of menopause; however, clinical trials in 2002 revealed risks
associated with long-term use of HRT. Now, it is a personal decision women make
with their physicians after evaluating the risks and drawbacks. Women choosing
HRT should discuss risks and drawbacks associated with estrogen-only
replacement therapy, as well as combined estrogen-progestin replacement
therapy. Risks and benefits may increase or decrease with the type of HRT, as
well as whether the woman has had breast cancer, uterine cancer, or
hysterectomy.
Increased risks
associated with HRT include:
Heart disease
Abnormal mammograms
Breast and uterine cancer
Liver damage
Stroke and blood clots
Gall bladder disease
Facial hair growth
Eye problems
Insulin resistance
Headaches
Weight gain
Mood changes
At the same time, HRT may confer certain protections to
women, including:
Decreased menopause or perimenopausal symptoms
Decreased risk of developing osteoporosis
Decreased risk of colorectal cancer
Decreased risk of heart disease
Controlling Symptoms of Menopause
Ready to find ways to
naturally control your menopause symptoms? Let’s take a look at them one by
one.
Hot flashes: While many women think hot flashes are
inevitable, there are things you can do to control them! A number of things can
trigger hot flashes, including stress, alcohol, spicy foods, caffeine,
medication, hot showers, and smoking, among others. Keep a journal and record
your triggers, and then seek to avoid them. Eliminate caffeine, stop smoking,
and minimize any unnecessary medications. Get on that rooibos or herbal tea,
and give up the coffee! Keep rooms on the cool side and dress in layers you can
peel off quickly if you find yourself becoming too warm. Wear light, natural
fabrics and keep some water on hand for hydration. Minimize stress by
practicing yoga or meditating.
Insomnia: Since insomnia is frequently caused by hot flashes
or night sweats during menopause, your room environment is important. Keep the
temperature on the cool side and sleep under cotton sheets and light, natural
fabric blankets. Don’t eat right before bedtime, and eat a healthy, plant-based
diet during the day. Avoid stimulants like caffeine or smoking. Relax before
bedtime by meditating or performing gentle stretches, and avoid taking a hot
bath or shower, or drinking a hot beverage before bed.
Irritability and moodiness: One of the best remedies for mood
swings is exercise! Get outside and take a brisk 20-minute walk, or practice
yoga daily. You can also centre yourself through meditation. Caffeine,
medication, and smoking can contribute to mood swings, so avoid them at all
costs. Support your body nutritionally by eating a healthy plant-based diet, and
get plenty of sleep. Chlorophyll from eating a lot of greens is a great mood
stabilizer. Be sure to take time for yourself, as well. You may also want to
try massage or acupuncture, which can help to re-balance your energy.
Libido changes: Hormonal fluctuations, lack of sleep, stress,
and even concern about aging can lead to changes in libido during menopause and
perimenopause. Get plenty of sleep and engage in stress reduction activities
like exercise, yoga, meditation, and “me time.” Energy medicine like
acupuncture, reiki, and massage can also help rebalance your natural energy and
increase your sex drive. You may also wish to consider eating natural
aphrodisiac foods such as cinnamon and chocolate. Most importantly, spend
positive time with your partner just enjoying one another’s company as often as
possible so you can reconnect and remember why you fell in love in the first
place.
Vaginal dryness: The simplest solution for vaginal dryness is
to boost water intake. Switch to natural self-care products like soaps and
powders that are free of drying chemicals like alcohol. Avoid alcoholic
beverages and caffeine, which can be dehydrating. Add omega-3 fats to your
diet, as well. If you still experience vaginal dryness after making these
changes, try a natural personal lubricant like coconut oil. I don’t recommend
petroleum-based ones.
Urinary incontinence: If you are experiencing urine leakage,
you can strengthen your pelvic floor muscles to prevent this. Practice Kegel
exercises three times per day by tightening the same muscle you use to stop
your flow of urine.
You can control your menopausal symptoms with simple, natural
dietary and overall lifestyle changes. By doing so, you will make the
transition into your next phase of life comfortably and gracefully.
http://kimberlysnyder.net/blog/2012/03/17/the-best-natural-ways-to-deal-with-menopause/
http://kimberlysnyder.net/blog/2012/03/17/the-best-natural-ways-to-deal-with-menopause/
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