Simple changes like positive thinking, exercise and diet can all help to ease menopausal symptoms like hot flashes, night sweating, weight gain, depression, memory loss and a low libido So often menopausal women are always hot and feel fat and unattractive during the menopause. It is important to take a step back, acknowledge your the feelings and then try to find solutions.
You basically have two options: feel sorry for yourself, or decide to take care of your body, by being careful with what you eat, exercising regularly, changing your environment and changing the way you think. Surveys show that the most common complaints of of menopause are hot flashes and night sweats. Hot flashes usually start as a feeling of intense heat in the chest and neck which then moves to the face and the rest of the body.
The average woman has fiver or more hot flashes per day The first step in combating hot flashes is to keep a trigger journal. What is it that brings them on? It is important to note the time of day, your stress level from 1 to 10, what food or drinks seem to exacerbate the problem, what clothes make it better or worse. Most women in our survey notices that they had more hot flushes when they were stressed, after drinking alcohol, or eating sweets or junk food. Once you have figured out the pattern, you will know what to avoid.
There are many things to change environmentally. During the day wear layers of wicking clothing. At night wear wicking pajamas sometimes known as menopause pajamas or menopause sleepwear to stay cooler and drier. Make sure also that you are drinking enough water. Dehydration can make hot flashes and night sweats much worse and cause leg cramping. Another thing to consider for night sweating is temperature regulating sheets, mattress pads that keep you cool and cooling pillows. This type of cooling bedding can definitely help combat night sweats. Women who ate soy -rich foods and other foods like garbanzo beans, yams and sweet potatoes — which all contain plant-based oestrogens — reported a noticeable improvement.
Deep yoga breathing can bring instant relief as well. By taking full, deep breaths into our chest and lungs, rather than short shallow breaths, our bodies can get rid of the heat naturally. Some women are lucky because they pass through menopause relatively lucky with few symptoms, while other women ages 55-65 will continue battling hot flashes and night sweats even after the menopause. If the hot flashes continue then it can affect the quality of life. This is especially true if you're not sleeping.
Lack of sleep can cause all kinds of health issues. So if you do need extra help with menopausal symptoms, then there are some herbal remedies like agnus castus, vitamin E, cod liver oil supplements that have helped some women improve their quality of life during the menopausal transition. Most menopause experts recommend regular exercise, especially using weights, to help combat other symptoms like weight gain, mood swings, and prevent osteoporosis. Taking daily calcium and vitamin D supplements will also help. Consider speaking with a nutritionist to ensure that your diet is properly balanced and has enough zinc and iron nutrients to make up for the loss through the inevitable heavy and inconsistent periods.
The most important thing to remember is to keep a positive attitude, and take control of of your symptoms with positive action, rather than being the victim of the transition. Empower yourself with information and take control so that you can effectively cope with menopause.
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