Menopause
Author: michaelrussell
Author: michaelrussellFor most women, menopause, the cessation of the menstrual cycle is fraught with rumor and misinformation. Stories of menopausal hot flashes, vaginal dryness, wrinkles, weight gain, depression, anxiety, thinning hair and loss of sex drive may have you dreading the change. Relax. Most of the stories you've heard probably aren't true. Too often, women confuse natural aging changes with menopause. The few symptoms actually associated with the hormonal changes during menopause can usually be handled with a few minor lifestyle changes. Contrary to what most women have heard about menopause, it's a natural period of transition that gives rise to an exciting and challenging period in life.
Menopause is a period of four or five years, usually two years before the last menstrual period and two to three years after it. For most women, menopause occurs between the ages of 45 and 53, although some women experience it earlier and others go through it at a later age. A woman generally experiences menopause at about the same age as her mother did. Menopause begins with changes in the menstrual cycle shorter or longer periods, heavier or lighter bleeding, decreased or increased premenstrual symptoms-until the menstrual periods cease altogether. Women should keep track of their irregular bleeding so their physician can help them determine whether these changes are normal or whether they indicate some abnormal changes in the uterine lining.
Although there is much talk about menopausal symptoms, the only symptoms that have been clearly demonstrated to be associated with the hormonal changes of menopause are hot flashes and vaginal dryness. Mood swings or depression aren't related to hormonal changes as much as they are to fatigue caused from sleep disturbances due to hot flashes, according to Amanda Clark, M.D., assistant professor of obstetrics and gynecology at Oregon Health Sciences University in Portland. The hormonal fluctuations of menopause aren't believed to cause any major psychological depression, she says. But menopause signals more than hormonal changes. It is the doorway to a new life. Postmenopausal women are free of the discomforts of menstruation, free of the need for contraceptives, and in many cases, free of child-rearing responsibilities. For the first time, many women find they can concentrate on their own agendas and do the things they want to do. Here are some tips about how to make the most of this exciting transition called menopause.
Dress For Hot Flashes : Eight in ten women experience periods of sudden, intense heat and accompanying sweating often called flushes or hot flashes, according to Sadja Greenwood, M.D., an assistant clinical professor in the Department of Obstetrics, Gynecology, and Reproductive Sciences at the University of California at San Francisco. Hot flashes are the body's response to lower than usual estrogen levels, says Greenwood. She recommends wearing loose clothing that is easily removed, such as cardigan sweaters.
Douse it : If you're at home or in a place where it's convenient, you can spritz your face with a spray of cool water from a squeeze bottle or you can blot your face with a cool washcloth or moist towelette.
Avoid Caffeine And Alcohol : If hot flashes seem to be triggered by caffeine and alcohol consumption, Greenwood advises women to avoid them completely. Try substituting noncaffeinated teas or decaffeinated coffee for caffeinated beverages. (Keep in mind that caffeine with drawal may cause headaches and fatigue for several days.) Greenwood says excess caffeine also causes the kidneys to excrete more calcium, a factor in bone thinning in postmenopausal women.
Carry A personal fan : Many women find they can get relief from the sudden heat of hot flashes by using a small personal fan. Inexpensive wood and paper fans or battery powered personal fans are small enough to be carried in a purse and can be used any where.
Take Your Time With Love Making : Hormonal changes associated with menopause often cause a woman's vaginal mucous membranes to become thin and secrete less moisture. The result can be painful sexual intercourse. Some of this lack of moisture can be overcome by taking more time to make love, according to Lonnie Barbach, Ph.D., a nationally recognized sex expert and author of numerous books on the topic. Barbach also suggests exploring other ways of pleasuring one another in addition to intercourse.
Use Creams or Lubricants : If patient love making doesn't produce enough lubrication for the woman, Clark suggests using lubricating jellies (available in pharmacies), plain vegetable oil, or unscented cold cream. One of the best lubricants is a product called. Astroglide, because it's most like natural secretions, she says. Jellies like K-Y Jelly are good, but Vaseline tends to be messy and gummy.
Exercise Regularly : Menopause has been erroneously linked with depression. Several studies have found that women between the ages of 45 and 55 have no increase in susceptibility to depression. Mood swings during this time may have more to do with a woman's changing role and her self concept and the physical changes of aging she's experiencing. For many women, says Clark, menopause is a milestone, a negative milestone, in their lives. They find the idea of menopause depressing. We need to discard those old ideas. Regular, aerobic exercise such as brisk walking does much to increase the general health level, fight fatigue, and raise the spirits. Exercise also appears to slow changes like loss of strength that many believe to be age related, but are actually more associated with a sedentary lifestyle. Regular, weight bearing exercises such as walking or jogging can also help stave off the bone thinning of osteoporosis, a problem for many menopausal women. Clark says bones get stronger with regular exercise no matter what your age . Any weight bearing exercise is good, says Clark. But it has to be a weight bearing exercise, not like swimming, to increase bone density.
Get Support : Another term for menopause is climacteric, says Susan Woodruff, B.S.N., child birth and parenting education coordinator at Tuality Community Hospital in Hillsboro, Oregon. That word applies because it is a really big change. You may notice body changes new aches, pains, wrinkles. Menopause is one of life's major change signals. It's helpful to talk to other women about these changes. Woodruff recommends joining a menopause support group sponsored by a local hospital, community college, or professional group. Or you might want to form your own support group with friends who are experiencing menopause. Menopause affects how you see yourself, your self concept, because your roles in life are changing at this time, says Woodruff. A support group of other women who understand can really help you see yourself as a strong person experiencing a natural life change.
Get Plenty of Calcium : Every one loses calcium as they get older, says Clark. But in women, as estrogen levels decline the rate of bone loss increases. Sonja Connor, M.S., R.D., research associate professor in the School of Medicine at Oregon Health Sciences University in Portland, says. At menopause, there's an outpouring of calcium in response to the lower estrogen levels. Unless you have really good stores of calcium already, during this time you're going to have an increased need for calcium. Clark says postmenopausal women taking hormone replacement need 1,000 milligrams of elemental calcium daily, women not taking hormones need 1,500 milligrams of elemental calcium. Dairy products are good sources of calcium, although you'll be doing yourself an even bigger favor if you choose those that are low in fat, such as skim milk, nonfat yogurt, and low fat cheeses.
For example, an eight-ounce glass of whole milk and an eight-ounce glass of skim milk contain the same amount of elemental calcium (350 milligrams), but the whole milk contains about 70 calories more from fat. To add to your calcium ~:ores, eat a diet that is also rich in vegetables, fruits and complex carbohydrates. If your diet isn't calcium rich or if your stores of calcium are seriously depleted from a lifetime of poor eating habits, Clark suggests taking calcium supplements. Keep in mind that the number of milligrams of calcium listed on the label of a supplement may not reflect the amount of elemental calcium in the product. For example, it takes 1,200 milligrams of calcium carbonate to get 500 milligrams of elemental calcium. Ask your doctor or pharmacist for advice on choosing a calcium supplement.
Eat a Balanced, Low Fat Diet : Women at menopause not only have an increased risk of osteoporosis, they may also be at risk for heart disease. At menopause, women's levels of LDL, or so called bad cholesterol, go up, explains Connor. With in about ten years, they have the same risk for heart disease as men. Connor says diet can go a long way toward preventing serious health problems like osteoporosis, cancer, and heart disease in menopausal women. Diets high in animal products and salt cause the body to excrete more calcium, which contributes to osteoporosis, she says. Menopausal women should eat less animal protein and less salt. If they switch to more foods from the vegetable kingdom and more complex carbohydrates, they'll be getting less fat high-fat diets are related to some cancers and heart disease, more calcium, and more of the anticancer elements like beta carotene.
Plan For Menopause : The problem, says Connor, is that most women eat the typical American diet 40 percent of calories from fat, 20 percent from sugar, and 5 percent from alcohol essentially empty calories. That means they're getting nutrients from only 35 percent of their calories. On top of that, they don't do any regular exercise. When menopause comes, they need medical intervention in the form of hormone therapy just to catch up with what they've done to their bodies all these years. Connor believes only a small percentage of women would need hormone therapy if they'd anticipate menopause by eating right and exercising regularly for at least 20 years before the onset of menopause. Prevention is the best thing, she says. A lifelong lifestyle of low fat eating, not smoking, and exercising regularly will usually get you ready to face menopausal changes without any problems. And of course, no matter what stage in life you're in, it's never too late to benefit from switching to a healthier lifestyle.
About the Author:
Michael Russell Get information and tips on curing diseases and ailments from so many treatment options available only at http://www.diseases-treatment.com nikhil@diseases-treatment.com