I'm sweaty, moody and exhausted," said our Cool-jams Customer 48-year-old Jen when she contacted us for menopause sleepwear. Jen wasn't feeling like her usual self and was concerned that she would never feel better. She told us that her doctor helped develop a plan to head her in the right direction. It was, going to take some effort to help her with her menopause symptoms, but she was confident if she followed her doctor's plan she would soon feel better. It seems that most women are not prepared for the changes they need to make to help combat menopausal symptoms. Every woman is different, but here are a few things Jen shared with us after consulting with her physician. Hot flashes and night sweats are experienced by 75 to 80 percent of women going through menopause. Mild or severe, daytime or nighttime, these episodic heat waves can be helped in several different ways. Hot flashes and night sweats are often the measuring stick of menopause.
Moisture Wicking Sleepwear: The first thing her doctor recommended was moisture wicking pajamas and cooling sheets and cool mattress toppers. If you don't sleep at night you feel bad all around. Get help for those pesky night sweats and you'll feel better.
Meditation: Because emotions increase hot flashes, night sweats, mood swings and insomnia, practicing meditation is well worth the time. Try guided imagery or meditation for 15 minutes daily.
Food: What you eat plays a big role in combating menopausal changes. Food also helps energy levels and creates focus. Eat at regular meal times and avoid foods that induce hot flashes and mood swings. Common trigger foods include sugary foods, spicy foods and alcohol. Add protein and fiber each time you eat and each day eat healthy fats, such as ground flaxseed, nuts, seafood and olive oil.
Build Your Muscles: What's the best way to speed up your metabolism? Weight training can do that for sure. Strength training can help to counteract the 5 percent drop in metabolism per decade that occurs after the age of 25. The greater muscle mass of men is the reason why they burn more calories than women. Weight lifting and strength training can also help to preserve your bone density.Whether using free weights, resistance bands or machines, set a goal for 45 minutes every other day. The first seven years after menopause is a time of accelerated bone loss. Unfortunately, many women enter this phase of their lives already at a bone deficit. The best thing you can do for your bones is to practice weight-bearing exercise on a daily basis. You can try circuit training, walking, running, or racket sports. Don't forget to work on balance, too to help keep you limber and agile. Yoga a few times a week can help with this. Feed your bones the calcium they need by consuming at least three servings of calcium-rich foods and eating at least six servings of fruits and vegetables.
Supplements can help: Take 400 milligrams of magnesium twice a day to nourish your bones, soothe your muscles, and support your heart. Add 2,000 International Units of vitamin D3 daily and get your vitamin D level checked. Dietary supplements support your body through this period of adjustment and reduce the frequency and severity of menopausal symptoms. Although a customized approach is best, I often recommend some combination of B-100 B complex, 5-HTP, a black cohosh and vitex blend, and ashwagandha, a plant in the nightshade family.
Something Stronger If Necessary: Nonhormonal and hormonal medication options are available for women who need them. Low-dose anti-depressants can reduce hot flashes and night sweats by 40 to 60 percent and improve sleep patterns. HRT remains a good option for some women, who, despite their best efforts, are unable to control their moderate to severe symptoms. HRT is often recommended for women who experience a sudden menopause at an early age or after a total hysterectomy. Whether you undergo natural menopause or sudden menopause due to a hysterectomy or cancer treatments, you can take the heat out of menopause with a bit of time, attention and professional guidance. Check with your physician to see if some of these types might work for you if you are experiencing menopausal symptoms.