Mini2

hormone therapyThe first lesson will be delivered to your inbox along with THE must read  Hormone Therapy report

Menopause Anxiety

menopause depressionAlthough it is a normal transition in a woman`s life and most women go through it without too much trouble, for some it is the time we experience menopause anxiety, stress and in some cases severe depression.

Why Your Confidence  Suffers

Mentally,  many us of  like to deny that we are entering menopause as it does carry the stigma of `middle age` and therefore no longer a part of the younger generation.  Difficult as it may be for some (men and youngsters perhaps!) to understand, reaching menopause can be traumatic as well as delivering a huge knock to our confidence and self esteem

A friend of mine had always been slender and took great care of her appearance.  Once menopause began so did her weight gain. Pound by pound, until eventually she had put on ten pounds.  Not a lot, but enough to fill my dear friend with anxiety and grief.  She would burst into tears at the slightest provocation and we spent many hours together while she told me how unattractive she felt.  She said that she did not recognize herself anymore and felt like a different person.

And she was not alone in her grief, many women feel anxious as their bodies begin to change in ways that they have no control over.  And to top it all, menopause signals the end of a woman`s fertility, which can be devastating and have massive psychological impact on her state of mind.

Take Control

If you are just beginning to notice menopause signs and symptoms as in peri-menopause or actually moving into regular menopause and are experiencing any symptoms of stress or anxiety, there are steps that you can take to make the symptoms more manageable.menopause depression

By taking action immediately, you are taking control and although it may not be easy to admit that you need help to ease you through any  menopause anxiety or stress you may have, admitting that change is inevitable is an important step.

From there it is simply a matter of discussing with your doctor what the best course of treatment is.  As both the mind and body are affected, treatments which satisfy the needs of both are required.

Think Positive

Of course, we also need to be taking the best care that we can of ourselves, both mentally, emotionally and physically.  Eat regular, balanced meals, get plenty of good quality sleep, make sure that you stay active and healthy.  See the menopause as an exciting new chapter that is just waiting to be explored, rather than some dreaded black cloud that you just want to pass over and disappear.

Take Care Of Yourself

Treat yourself with facials and massages or just by indulging yourself in your favourite hobby.  This is the time to focus on you and is the perfect opportunity to try new experiences that thrill and excite you.  You will find that by focussing on all of the wonderful things that you have created within your life, you will have less time to focus on symptoms such as stress and menopause anxiety.

menopause stressBy remaining positive and upbeat, all of the happy endorphins will be whizzing round your body and you will feel buoyed and relaxed.  One of my all time favourite quotations that I often repeat to my clients is this: “Our consistent thoughts become our reality.” How true is that?

If you see the menopause as a time of misery and anxiety, you will certainly experience that.  If, on the other hand, you look forward to the new challenges that life will present you with, you will remain calmer, more relaxed and certainly have a much more pleasant experience.

Learn To Love YOU

To increase your self esteem, it is worth checking out the subliminal recording at How To Love Yourself.  This is a REALLY powerful way to change your attitude and your beliefs about yourself.

Other Articles That May Interest You

depression during menopause

Benefits of Positive Thinking

 

Bumper Menopause Quiz

menopause signsMenopause can be a time of great physical, psychological and emotional changes that can overwhelm you if you don’t know what to expect. If you`re close to menopause age, or already going through it, the more information your have the better you will manage the transition.

Once you`ve completed all 26 questions, go to the bottom of the page  for the answers:

 

1 At approximately what age can you expect menopause to begin?
a) 46
b) 57
c) 51
d) Anywhere over 35

2 Which of the following, can cause premature menopause?
a) Smoking
b) Drinking alcohol
c) Being overweight
d) Being underweight

3 Spotting or bleeding after menopause is normal:
a) True
b) False

4 Which of the following can help control the symptoms of menopause?
a) Healthy lifestyle
b) Adequate exercise
c) Good food choices
d) All of the above

5 Symptoms of menopause usually start suddenly without warning:
a) True
b) False

6 Which of these hormones do the ovaries eventually stop producing?
a) Estrogen
b) Progesterone
c) Both

7 How much bone loss per year can you expect in the first 5 years after menopause?
a) 3-5%
b) 11-15%
c) 1-2%%
d) 6-10%

8 Why does hormone production decline during menopause?
a) Women run out of eggs
b) Reason is not yet known
c) The uterus loses it`s effectiveness
d) Fallopian tubes lose their effectivensss

9 All menopausal women should be on hormone therapy:
a) True
b) False

10 Menopause is:
a) A purely physical change
b) The cause of depression
c) A natural stage of development
d) A pain

11 A diet rich in what may help control menopausal symptoms?
a) Fruit and vegetables
b) Dairy roducts
c) Lean meat
d) Soya products

12 What test can help determine whether a woman is starting menopause?
a) FSH
b) Perimenopause
c) Estrogen
d) Progesteron

13 What are the most serious side effects of menopause?
a) Cancer
b) Heart disease and osteoporosis
c) Thrombosis
d) Arthritis

14 What is the first symptom of menopause?
a) Hot flashes
b) Missed periods
c) It`s different for every woman
d) Weight gain

15 Menopause can increase the chances of suffering with:
a) Bowel disorders
b) Cancer
c) Urinary infection
d) Conjunctivitis

16 Which of these may trigger hot flashes?
a) Caffeine
b) Alcohol
c) Spicy foods
d) All of them

17 If you have experienced sleep disturbances, it will improve after menopause:
a) True
b) False

18 Synthetic estrogen, is more controversial than natural estrogen. Why?
a) Synthetic is approximately 100 more potent
b) It`s possible side effects are widely known
c) Due to the way it is produced
d) the body does not readily accept it

19 What would be the best way to strengthen bones?
a) Weight bearing excercises
b) Good intake of calcium
c) Adequate sleep
d) All of them

20 How long should a women over 50 continue using birth control?
a) It isn`t necessary
b) 1 – 3 months
c) 12 months
d) 6 months

21 In the U.S it is required that a warning be placed on all estrogen products aimed at post-menopausal women. This is to highlight the increased risk of:
a) Breast cancer
b) Stroke
c) Heart attacks
d) All of them

22 Typically, how many menopausal women experience hot flashes?
a) 75%
b) 100%
c) 50%
d) 25%

23 How many stages of menopause are there?
a) One
b) Two
c) Three
d) Four

24 With abrupt onset of menopause, such as after a hysterectomy, symptoms are typically more severe:
a) True
b) False

25 Bio-identical hormone therapy is for women who:
a) Want a natural alternative to synthetic hormone therapy
b) Have had a hysterectomy
c) Experienced early menopause
d) Post menopausal women

26 How does a woman know she has gone through menopause?
a) Her skin is dryer
b) She hasn`t had a period for 12 months
c) All her symptoms have stopped
d) She just knows

ANSWERS
1 c The onset of menopause varies from woman to woman – as do the symptoms.
Some women enter menopause in their mid 30`s, a few in their late 50`s. However,
most women experience menopause during their early 50`s.
2 a Statistics tell us that women who smoke may go through menopause a year earlier
than women who don’t.
3 b Unless you`re on hormone therapy, it’s not normal to experience bleeding after
menopause. Professional help should be sought as a precautionary measure.
4 d Medication is not always necessary to control menopausal symptoms and they
can often be managed by taking a more natural approach.
5 b Symptoms usually begin gradually as the body goes through various hormonal
changes.
6 c The levels of both hormones decrease throughout menopause. This causes the
associated symptoms, such as fatigue, mood swings and hot flashes
7 a Bone loss can result in reduced height, weight gain and osteoporosis. It`s vital to
maintain a healthy diet and exercise routine to protect the bones as much as possible.
8 b The cause of hormonal decline is, as yet, unknown, although it is known that the
decline begins in a woman`s mid to late thirties.
9 b While some women have great results from traditional(synthetic) forms of
hormone therapy, others prefer to seek out a more natural approach to managing their
symptoms.
10 c Yes, it brings huge changes, but menopause is a natural progression from one
stage of a woman`s life, to the next. And as more is discovered about it, more options
are available to manage and control most symptoms.
11 d There has been some evidence that consuming soya products can have positive
effects on menopausal symptoms. This is due to the mild estrogenic effect of soya.
12 a The amount of Follicle Stimulating Hormone in the blood will be tested to give
an indication if a woman is in or about to enter menopause.
13 b Be sensible about your lifestyle and pay particular attention to your eating and
exercise routing. Don’t leave your health to chance.
14 c There is no standard menopause. Symptoms, their regularity and intensity will
be different for each woman.
15 c Urinary infections are one of the more unpleasant symptoms of menopause due
to the fluctuation of certain hormones.
16 d There are several things that may trigger a hot flash and these are the main
culprits. Keep a diary and you will be able to identify yours.
17 b Unfortunately, sleep disturbances, often worsen as menopause progresses.
Night sweats can leave you drenched, tired and irritable. If your sleep is suffering,
seek help as to the alternative remedies available.
18 a There has been a lot of interest and concern in recent years regarding the safety
of synthetic estrogen. Do your homework on what is available and discuss your
issues with your health professional.
19 d Working with light weights is a great way to maintain bone density as is
ensuring an adequate amount of calcium and good quality sleep.
20 c It is unlikely that you will fall pregnant if you are of menopause age, but there is
always the possibility.
21 d The U.S. Food and Drug Administration’s warning on all estrogen products, is
to highlight the increased risk of heart disease, heart attacks, stroke and breast cancer.
22 a The hot flash – of flush – is the most common symptom of menopause and can
vary in occurrence from several times an hour to once a week.
23 c Menopause is divided into peri-menopause, menopause and post menopause.
24 a The exact reason is unknown, but abrupt transition into menopause is often
linked to more severe menopausal symptoms.
25 a Whereas traditional hormone therapy is typically derived from the urine of a
pregnant mare, bio-identical therapy is plant based and made up to suit each patients
individual needs.
26 b If you experience bleeding or spotting after 12 months, seek medical advice.

From my experience, most women manage to get around 30% of these questions right.
And they admit to guessing half of those! But that`s ok.
Now that you know a little more about menopause, your job is to become an expert on the process, the symptoms and the treatments available.

Menopause and Pregnancy

pregnancy menopauseFacing menopause can potentially be a very distressing stage in a woman`s life.  Not only must she face the end of her fertility, but also cope with the physical changes in her body and the emotional challenges that this stage of life often presents.

The loss of the option to become pregnant often brings the feeling that youth is gone and can be a very challenging time in a woman`s life.  Not surprisingly, some women struggle with mixed emotions and can feel quite depressed when they notice the first signs of menopause and require lots of love and support from those closest to them.

However, for other women, it signals a time of freedom from the worry of pregnancy or birth control.  Many women relish the feelings of liberation and enjoy having the free time now that children have moved away from home.  They can enjoy more time with their spouse and pay attention to their own well being and desires.

Is It Possible To Become Pregnant During Menopause?

You may or may or may not be  surprised to hear that it is possible – although rare – to become pregnant while going through menopause and I feel it important that you understand how this can happen.

Keep in mind that menopause is a gradual process that takes place over several years, usually beginning around the age of fifty one.  Many women view it as a sudden event that happens in a matter of months. In fact, menopause only occurs once a woman has gone for twelve consecutive months without having a period. The ceasing of production of the hormones, estrogen and progesterone means that the ovaries will no longer produce eggs, which means that it would be physically impossible to become pregnant naturally.  Pregnancy in menopause requires an adequate supply of estrogen to happen at all.

However, especially during the early stages of menopause, when a woman`s hormone are fluctuating, it is possible to become pregnant.  And providing that there is no medical reason why she cannot become pregnant it may be wise talking to a doctor about birth control during menopause.

Does The Chances Of Pregnancy Decrease Once Menopausal Symptoms Begin?

As menopause does not follow the exact same pattern for every woman, once a menstrual period starts to become irregular, many women wrongly believe that they are in the early stages.  When in fact, this may be the beginning of the peri-menopause phase and the irregular periods may last for years.  At anytime during this stage of menopause pregnancy can occur, although many women wrongly believe that it cannot and cease using birth control.

Although there have recently been reports of older women becoming pregnant after menopause through egg donation, it is important to remember that there are certain risks for all `older` moms.

What Are The Risks Of A Later In Life Pregnancy?

Women who become pregnant in menopause have an increased risk of infection, miscarriage, bleeding and several other potentially serious medical conditions. Furthermore, medical research has discovered that the risk grows even higher with each year that passes after the age of forty.

And so, while it is rare for women going through menopause to become pregnant, it is certainly not impossible.  While you are still having menstrual periods – no matter how irregular they are – there is always the possibility of pregnancy in menopause.

So unless you would welcome a new addition to your family, don`t give up on the birth control.

Menopause Food

food for menopauseAlthough we should always maintain a healthy lifestyle – taking enough exercise, limiting caffeine, eating well etc – most of us take our good health for granted.  Then wham! menopause hits and if we haven`t got our diet in place, with the right menopause food and menopause vitamins , we really start to feel the impact.

Our digestive tract becomes less efficient, digestion takes longer and we finds it harder to cope with foods that are high in calories and low in nutritional value.

Our body still needs at least the same amount of nutrients as it did before and possibly even more of certain ones and a diet which is low in fat, sugar and salt and high in fiber, will reduce the physical and mental symptoms of menopause.

SOY

When we talk about  which menopause food is beneficial, top of the agenda surely must be soy and soya products.  It is widely known that the ladies of China and Japan, who eat a diet rich in soy, suffer from fewer menopausal symptoms than western women.  These ladies also appear to have much lower incidences of diseases such as osteoporosis, breast cancer and heart disease.

As soy contains a weak compound similar to estrogen, this is suspected to be the reason.  Soy products are widely available in supermarkets and can be taken as

  • Milk
  • Beans
  • Cheese
  • Yogurt

And a wide variety of ready made products.

VITAMIN E

It has been suggested that vitamin E may help to reduce hot flashes and some of the foods that are rich in this vitamin, are:

  • Avocado
  • Peanut oil
  • Almonds
  • Hazelnuts
  • Tuna in oil
  • Sunflower oil

CALCIUM

Calcium is important throughout life, but particularly during and after the menopause when loss of it can lead to osteoporosis. By including about 1500mg of calcium in your diet with plenty of calcium rich menopause foods, you will minimise the risk. Foods such as:

  • Almondsmenopause food
  • Dried apricots
  • Soya
  • flour
  • Sardines
  • Spinach
  • Watercress
  • Yoghurt

FAT

Too much fat is cause of concern for many people – and rightly so. Supermarkets are full of low fat or fat free products which can be mind boggling, so rather than spend time scouring around for the lowest fat items, get into the habit of using less fat generally.  Take your bread without it, don’t put a dollop on your vegetables and use sparingly when frying food.  All simple measures which add up to a massive saving in fat calories.

OMEGA 3

Omega 3 essential fatty acids are found in oily fish, but an even richer source is Flaxseed.  I personally take one dessertspoonful every day.  Not strictly a menopause food I suppose, but I`m convinced that my hair, nails and skin benefit from it.

IRON

To get your adequate intake of iron – the recommended dietary allowance for women is 8 milligrams a day, eat 3 portions of:

  • Lean red meat
  • Poultry
  • Fish
  • Free range eggs
  • Leafy green vegetables
  • Nuts
  • Grain products

FIBER

Most adult women should eat about 20 grams of fiber per day from foods such as:

  • Whole grain breads
  • Cereals (not the sugary type)
  • Pasta
  • Brown rice
  • Fruits
  • Vegetables

CARBOHYDRATES

Carbohydrates are not the villains they are sometimes made out to be and we need them for energy.  If we don`t get enough complex carbohydrates in our diet, we will be more likely to grab something sweet, which will make us feel tired and lethargic.

It is important to make sure that you get enough B-complex vitamins in your diet.

  • Pulses
  • Broccoli
  • Cauliflower and other most green vegetables are all good sources of carbohydrates and the B vitamins

Following these simple guidelines on the best menopausal food will help reduce the need for pharmaceutical remedies.

Other Articles You May Find Interesting

osteoporosis help

Lingans For Osteoporosis

benefits of linseed

Benefits Of Flaxseed

help prevent a heart attack

Help Prevent A Heart Attack

Bioidentical Hormone Therapy

bioidentical hormone therapyThe decision to undergo hormone replacement therapy(HRT), always has been and perhaps always will be, a controversial one.  There are many things to consider before embarking on hormone therapy, but lately there`s been a new kid on the block in the relief of menopausal symptoms– bioidentical hormone therapy(BHT).


Traditional Hormone Therapy

The hormone therapy that we`re all familiar with, uses the urine from pregnant mares, plus a host of chemical additives to achieve the same effect as the hormones that are naturally produced by our body.  The introduction of these elements to the body can have some very undesirable side effects, as synthetic hormone therapy is unable to take into account the differences in the hormonal make-up of individual women.  They may be metabolized and react differently than expected in some people.

The slightest deficiency or excess of a certain hormone can tip the body off balance. Sometimes, when this happens, it may make you feel out of sorts, unwell and even depressed. It may cause one of any number of different complaints. This is where bio-identical hormone replacement therapy comes in.

The Case For Bioidentical Therapy

Devotees claim that Bioidentical therapy is said to be more of a natural menopause remedy , as the raw materials used as the basis for the hormones, are extracted from plants.  Although the word “natural” is nowadays bandied around as part of many a sales pitch and it could be argued that the mare`s urine is a natural substance, so I would prefer to use botanical as a description.

How Does It Work?

bio-identical hormone therapySome bioidentical hormones are tailored for the individual woman, replicated from saliva or blood samples.  These are compounds and as they aren`t a standard formula, it is impossible to test every individual preparation.  Compounds therefore, are not approved by the FDA.  This does not mean that the medication is dangerous or would not benefit the patient, but there is no requirement for the dispenser to provide the usual warnings that must be given with FDA approved hormone therapy.

Bioidentical hormones – which the therapy is are available in a variety of forms, such as oral, patches, creams, lotion or drops.  It is believed that transdermal delivery often leads to more consistent hormonal levels.
The reason that many women may not be aware of BHT is that these hormones are considered to be identical to those that occur naturally in the body and as such, they cannot be patented.  Just as one cannot patent skin or muscle.  This unfortunately offers little incentive for the large pharmaceutical companies to pursue the treatment and instead they prefer to offer only the artificial hormones that can be patented.

There are some doctors however, who are offering this alternative.

What Are The Benefits?

bio-identical hormone therapyEstrogen:

  • Reduces risk of heart disease
  • Decreases risk of bowel cancer
  • Improves quality of sleep
  • Improves mood
  • Decreases blood pressure
  • Reduces wrinkles
  • Maintains bone density
  • Increases sexual desire

Progesterone :

  • Builds bone
  • Lowers high blood pressure
  • Increases metabolic rate
  • Protects against endometrial cancer
  • Helps balance estrogens
  • Natural anti-depressant
  • Lowers cholesterol

If you are interested in exploring the possibility of undergoing bioidentical therapy, speak with your doctor and find out if he offers the treatment.  If not he may well be able to refer you to a practitioner who does.

Soy & Menopause

soya menopauseSoy(soya in the UK), has recently been hailed as the latest `discovery` in the fight against menopausal symptoms, although in actual fact, soy protein has been used as a food ingredient for over forty years.

If you`re unsure of the merits of eating a diet rich in soy products, this article will hopefully make things clearer for you.

How Would It Help?

As women move towards menopause and estrogen levels begin to drop, we experience symptoms associated with fluctuating hormones.  Soy products such as tofu, tempeh and miso are rich sources of a substance similar to estrogen, called isoflavones. Some people claim that foods containing soy are a simplified and natural form of HRT (albeit a weakened version). So what exactly do we know about soy as a menopause food?

In Japan, where soy foods are consumed daily, women are one-third as likely to suffer menopausal symptoms as in the United States or Canada. Interestingly there is no word in the Japanese language for “hot flashes”.

What Symptoms Does Soy Help With?

Soy seems to do very well in alleviating hot flashes and recent recommendations are that women take between 40 – 70 mg of soy per day to help with symptoms. That would equate to 1 – 4 servings every day.


To give you an idea of the approximate amount of isoflavones per serving, the following each contain 40 mg:

¨      Soy Milk – 1 cup

¨      Miso – ½ cup

¨      Tofu – 4oz

¨      Tempeh – 4oz

How Much Is Beneficial?

One study focused on post-menopausal women who consumed 40 grams of soy protein every day for 6 months. Researchers found that these women significantly increased their bone mineral density compared to the other group. Another study found that eating soy was associated with a significantly lower risk of fracture, particularly among post-menopausal women.

Regarding concerns of estrogen and breast cancer, it has been acknowledged that the phytoestrogens in soy foods, may block estrogen from reaching the receptors and therefore potentially protecting women from developing breast cancer. But for women who already have breast cancer, a few studies showed the estrogen like effects in isoflavones may prove harmful to them. If a women is post-menopausal,  concentrated soy supplements may add estrogen to the body and hence increase breast cancer risk. Therefore, post-menopausal women should avoid taking concentrated soy supplements until more is known.

As Yet, The Benefits Remain Unproven

American Institute for Cancer Research stresses that as yet, data on soy and breast cancer are not conclusive.  Prostate cancer seems to be very promising and many studies support the role of soy in the prevention and possible treatment of prostate cancer. Cancer research states that more work is needed in all areas of soy and cancer treatment before any dietary recommendations can be made.

Although vegetarians have been using soy as an alternative to meat for years—as it is a rich source of the B Vitamins– nowadays it can be found in a variety of foods, including, soy milk, soybeans and soy burgers. It is an excellent source of protein, calcium, iron, zinc and magnesium, low in saturated fats and has no cholesterol.

Now, while studies have shown that isoflavones behave like estrogens in the body and there has been improvement in symptoms for some women, it must be remembered that soy, manufacturers are keen to promote this message. After all, it`s good for business. But such a message may give women the impression that soy can be used alone to naturally relieve symptoms of menopause and as yet, this has not been confirmed by clinical studies.

As the connection of soy as an aid to menopause is quite recent, there is understandably lots of contradictory information and advice. As always, we have given you both sides of the story and the choice of whether to include soy products in your diet is of course entirely yours.

Please consult your doctor and a nutritionist if you do decide to change your diet dramatically.

Other Articles You May Find Interesting

benefits of linseed

Benefits Of Flaxseed

Progesterone Menopause

menopause hormonesProgesterone has a major role in our lives as it is essential for regulating blood sugar, developing intelligence, bone building and much, much more and, fortunately for us our bodies make it constantly. But how much do we know about this important menopausal hormone?

What Is It?

The hormone progesterone is secreted by the ovary in the latter half of the menstrual cycle, although this does not mean that it is exclusively a female hormone.  In fact there is not much difference in the amount that men and women have in their bodies.

It develops when the body turns cholesteron into pregnenolone.  The pregnenonone is then converted to progesterone and finally, the body makes many other hormones from the progesterone, including the estrogens and testosterone.  Estrogen reduces greatly in menopause and progesterone starts decreasing in perimenopause and.  Many women have used progesterone creams during this time. Your doctor may give oral progesterine for ten to fourteen days each month to try and prevent erratic bleeding.

Progesterone has been around for a very long time, about 500 million years in fact and that demonstrates just how important it is to a great many living creatures.  It can be found in fishes, reptiles, birds and mammals, including human beings of course. It plays no part in the secondary sexual characteristics which develop at puberty. It is the precursor to the sex hormones estrogen and testosterone

Of course,Therefore, it must be appreciated how a progesterone deficiency would have serious implications on many functions of the body.  Similarly, progesterone therapy can be effective in treating a wide range of health problems.

How Is It Used In Hormone Replacement Therapy?

Progesterones in medications are usually made from plant sources.  When used in Hormone Therapy, there are two primary types of progestogen.   One which most closely resembles progesterone and the other derived from testosterone.  If any side effects are experienced on one type, changing the type or route of progestogen may help.

Which Symptoms Does It help?

Progesterone can be effective when used to regulate abnormal bleeding. If given continuously with postmenopausal hormone replacement therapy, progesterone will prevent menstrual sloughing as long as there is a small amount of estrogen present

How To Administer

It can be taken orally, as a vaginal suppository or as a cream. Price and convenience will have an influence on the method chosen and, absorption and longetivity will vary dependent on the type used.

When taken orally in tablet form between one and four hours in the peak absorption period.  The pills should be taken with food in order to increase absorption.  Orally on liquid form, such as oil, means that the peak absorption time is at approximately twelve hours after administration. Vaginal suppositories, peak absorption is around four hours.

Skin creams do not absorb through the skin very well but alcohol-based gels are more effective, with application recommended once a day. As with any medication, the dosage of progesterone must be carefully regulated as too much can cause excessive fatigue.  Vaginal dryness can also be a side effect, as progesterone counteracts the lubrication effect of estrogens.

Natural Menopause Remedies

natural menopauseWhile there are plenty of medications available which can ease menopausal symptoms, some women prefer to try natural  remedies first.

Regular Exercise

Exercise such as walking for 20-30 minutes three or four times a week is a natural menopause remedy, that can improve your health and add years to your life.  Exercise strengthens the bones, increases wellbeing and can help make sleeping easier.  The hardest part of starting a new exercise regime – is starting!  Be find to pick something that you really enjoy and you’ll find that it easier to stick to your routing.

Isoflavones (phyto-estrogens)

There has been a lot of talk about Isoflavones and their benefits.  Highlighted by recent studies that showed how Chinese and Japanese women suffered from fewer menopausal symptoms than Western women, consumption of soy(soya) products is currently being investigated more thoroughly.  The ladies of China and Japan, eat a  diet that is rich in soy and as it contains a weak compound similar to estrogen, this was suspected to be the reason.  So, that`s another great natural menopause remedy that`s easily accessible and affordable.

Vitamin and Mineral Supplements

It is much better to get the menopause vitamins and minerals you need from your food. There may be occasions when your diet is limited due to illness or other circumstances and in this case, speak with a dietician about your nutritional requirements.  It is important not to take in too many of certain vitamins, so expert advice is recommended.

Water

Who would have thought of water as being a natural menopause remedy? The importance of water for proper functioning of the body cannot be over emphasized.  Make it a habit to drink water regularly throughout the day.  For those nearing menopause, if you drink adequate water, you will eventually notice a reduction in amount of hot flashes that you experience..

Bitter Leaf

Bitter leaf is said to be one of the best woman friendly plants around.  It is good for the body either before, during or after menopause and especially good for the relief from hot flashes.  Bitter leaf does not supply estrogen but helps the body to produce the amount of estrogen it needs.  Squeezing the fresh leaves of bitter leaf in water and taking a glass every morning and night is recommended as a natural menopause remedy.

Vitamin E

It has been suggested that vitamin E may help to reduce hot flashes and the best way of taking it, is in your diet.  Some foods rich in Vitamin E are:

Avocado
Peanut oil
Almonds
Hazelnuts
Tuna in oil
Sunflower oil

So, if you prefer to try natural menopause remedies yourself, be careful what you buy over the counter.  Although the label may state “natural” this does not necessarily mean safe. These products are not subject to the strict regulations which apply to other drugs.

 

Menopause Sweats

Hot FlashesFeeling sticky, uncomfortable and wet?  Are your clothes clinging to the perspiration in an unflattering, damp mess?  Unfortunately the menopause sweats are another common symptom that we poor females have to contend with. And the more you try and stop them happening, it seems the more determined they are to invade your day.

While profuse sweating may not be as toe curlingly embarrassing as incontinence and  hair loss, it can still be extremely inconvenient and very unwelcome.  It doesn`t help that your beetroot red face will absorb most of the make up that you carefully applied that morning.  Or that the perspiration will leave your hair hanging limply round your ears.  And of course, freshening up afterwards is a must, so running water and somewhere private to cool down would be just wonderful.

How Long Do They Last?

Menopause sweats and night sweats are the most common symptoms of menopause and experienced by up to 90% of women, many of whom have the pleasure daily.  The good news is that they tend to disappear for most women after a couple of years – although they can last five years or more for the unlucky few.

What Causes Them?

In the brain, there is an area responsible for regulating heat.  As estrogen levels drop and hormones become unbalanced, this heat regulatory area becomes confused and gets tricked into sending out signals to the body that it needs to cool down. The body has its own built in cooler system, which is to send sweat onto the surface of the skin.  Blood vessels dilate and heart rates increase, which in turn makes us feel dizzy.

Although hot flashes,  menopause sweats and night sweats can happen anytime and are not dependent in any strenuous exercise to trigger one, there are precautions that can be taken.

Controlling Menopausal Sweats

  • Layer your clothing and still to natural fabrics.  This way, if you do feel yourself becoming warmer, you can remove a layer or too to keep your body cooler.night sweats
  • Carry a small hand fan, use a spray filled with water and carry a pack of moist wipes
  • Crowded places can trigger a hot flash, so whenever you can, stick to spacious, airy environments.
  • Cut down on smoking (preferably cut it out).  It has been said that the first  puff of each cigarette can trigger an agressive bout of sweating.
  • Maintain a comfortably cool temperature at home, especially in your bedroom.
  • Sip cool water.  This will not only help you to stay cool, but only prevent dehydration, which can occur due to the perspiration loss.
  • Take cool showers and keep rooms well ventilated, particularly at night if prone to night sweats
  • Limit trigger foods and drinks that you know trigger an attack.  These could be tea, coffee, sodas, spicy foods, in fact any stimulant could provoke an attack.
  • Limiting hot drinks at night may help to reduce night sweats. These affect the  blood vessels, and make you prone to flushing
  • Regular exercise improves circulation, and may help reduce the intensity and frequency of menopause sweats as the body adapts to coping with extremes of temperatures

Feeling anxious and stressed will only make things worse.  Any relaxation techniques that you can do, such as deep breathing, visualization and listening to relaxing music, will be beneficial and will help keep those night sweats at bay.