Menopause. A word that irks many, causes smirks on other faces, and is the topic of many crude jokes. However, this is no laughing matter.
WHAT IS MENOPAUSE
Menopause is when a woman’s menstrual cycles end, in other words, she will stop getting her period. The term can be used to define or describe the changes a woman will go through right before or after she stops having her period. This means that she can no longer reproduce.
WHAT CAUSES MENOPAUSE
What causes menopause? When a female baby is born, her eggs are already stored in her ovaries. Oestrogen and progesterone are hormones manufactured in the ovaries. These are the hormones that control a woman’s menstruation and ovulation, during which eggs are released. Once menopause occurs, the eggs are no longer released.
Menopause is not a cycle that necessarily happen only to older woman. It was initially believed that only woman who were older than 40 can go through menopause, but in cases where women have had hysterectomies at a young age, the onset of menopause is frightfully early. Chemotherapy in younger woman can also bring on premature menopause. Other causes of early menopause include genetics, inactive ovaries, - a reversable condition-, or hormonal changes due to various reasons.
Going through menopause affects different women in different ways. In cases where women had menopause induced by having their ovaries removed in a medical procedure, it can certainly affect the woman’s health. Doctors will only remove a patient’s ovaries if the woman’s life is in danger after having been diagnosed with ovarian cancer or other health related illnesses.
3 STAGES OF MENOPAUSE
Non-induced or natural menopause takes place over an unspecified time and happens in three stages.
These stages wreak havoc on the bodies and minds of females. Hot flushes are at the order of the day. Fatigue and night sweats are a continuous occurrence and a once healthy sex drive has flown out the door. Could it get any worse?
Full menopause occurs when a year has passed since a woman has had a period. Post-menopause then sets in, increasing different health risks as oestrogen is no longer produced.
Women go through a stage known as perimenopause a few years before menopause sets in. This is when the ovaries start producing less oestrogen. Perimenopause can occur up to two years before the actual menopause sets in and towards the onset of full menopause oestrogen levels will drop at an alarming rate.
Hot flushes, anxiety, depression, night sweats and fatigue… common symptoms of the inevitable average menopausal woman, but there are women that have none or little of these symptoms.
There are things that women can do to alleviate the horrific effects that menopause have on them. If all else fails, doctors can prescribe hormonal replacement therapy, and these can be administered in various ways.
There are many ways of embracing the variables during menopause, such as changing bad eating habits to healthier ones, and making a change in once boring day to day schedules. This can cause a noteworthy contrast to a woman’s first thought on the menopause. It is imperative that women take control of the side effects instead of letting the menopause control them. Many doctors try to convince women to see this as an ideal time for a different lifestyle. It is literally a chance to audit their way of life and make some changes that they have probably been considering for years. There will never be a better time or reason for positive change.
This is also the time that women can take control of their weight by becoming more active or perhaps eat more healthy foods. Menopause arrives, and takes over for a while, whether women like it or not. It is up to the women to decide to battle the menopause or acknowledge it and grab the opportunity to make this a first step in a new direction. To help women take that first step on their journey to a new life, here are some of the foremost successful ways to live through a menopause: Boost your bones: falling levels of the bone-protecting hormone oestrogen due to the changes in your body can make your bones break more easily. Secure your bones’ wellbeing by taking up an active hobby such as any racquet sports, Zumba or running, all of which is able construct solid bones.
Say yes to soya: it was found that a diet containing isoflavones, an oestrogen-like plant compound, may help during hot flushes. Great sources of this are soya, tofu, pumpkin, sesame and sunflower seeds. Or you can purchase an isoflavone supplement.
Work up a sweat: there is some proof that being physically on the move can decrease hot flushes. It was found that ladies who signed up for a gym-based 16-week work out program had fewer hot flushes compared with a group of women that did not work out. One hypothesis is that being physically active may make your inside temperature controls more efficient.
Relax with yoga: a study about has found that ladies who go to yoga classes have better sleeping patterns and encounter less sleep deprivation than those who did not do yoga. Combined with more exercise, such as brisk strolling or a dance lesson, this ought to assist women to sleep better.
Avoid triggers: cut down on eats and drinks that are likely to trigger or compound menopausal side effects such as hot flushes and night sweats. Zesty snacks frequently contains the heat-producing compound capsaicin, which makes hot flushes more profound, whereas both caffeine and liquor can increment blood-flow to the skin and make them feel more profound.
Consider swapping your morning coffee for a solid homegrown tea. Be dynamic, feel more joyful. Studies have proved that a normal work out diminished anxiety, but a high impact work out may increment levels of a certain chemical that might remove the depression altogether. Tennis or going for a frequent brisk walk is likely to help women who feel down.
Skip the sugar: maintain a distance from refined sugars such as cakes, biscuits, chocolate and desserts which will raise your blood sugar, followed by a sharp plunge, leaving you feeling more tired. Sugary nourishments will moreover contribute to the middle-aged spread around the stomach that a few menopausal ladies are prone to and increment your chance of heart issues.
A healthy, balanced meal plan with natural products and vegetables will ensure you keep sound cholesterol levels and guarantee that you manage any menopausal symptoms. Choose sound carbs: switching to complex carbohydrates such as wholemeal pasta, bread and rice, and brown grains will adjust your sugar levels and make you feel fuller for longer.
Eats wealthy in calcium and vitamin D are critical for bones, especially as women lose bone mass during the menopause. If you have osteoporosis, you will have to boost your calcium intake with a supplement. Take a vitamin D supplement every day, particularly in winter months, as this vitamin is normally created in the body via your skin from direct sunlight.
Whichever dietary and way of life changes you choose to limit menopausal side effects, keep in mind that it may be beneficial visiting a dietitian for the correct advice as he or she can assist with the correct information to curtail common indications of menopause. Fatigue can be a huge issue amid the transitional time when your menstrual periods halt. When fatigue is consistent, it can influence your quality of life. Be that as it may, you will be able take steps to re-establish your energy.
HOW TO AVOID FATIGUE DURING MENOPAUSE
3 EASY STEPS
Tips to defeat fatigue: Follow these three tips to defeat fatigue:
Make time for customary exercise. It can be difficult to drag yourself out of bed when you are tired, but a workout is one of the leading remedies for that. A study found that postmenopausal ladies found that direct- to high-intensity workout is related to higher vitality levels. According to another study a workout can improve hot flashes, weight, mood, chronic pain and quality of life. Try to take a brief walk amid your lunch break or attend a yoga lesson. The vital thing is to discover something that you like. If you are forced to do something you don’t like, it is likely that you will not follow through with it,
Create a rest routine. A deep sleep will make you feel more revitalized. Attempt to go to bed and wake up around the same time each day, weekends included. Do not drink caffeine and liquor near to bedtime. A warm shower will help you sleep better. Do not use smartphones and computers when it is time to go to bed.
Contemplate a break-away weekend. Stress can sap your vitality and hinder your rest. One way to defeat anxiety is reflection. To practice mindfulness and reflection, sit in a calm spot and shut your eyes. Gradually breathe in and out, clearing your thoughts while concentrating on your breathing. When negative contemplations attempt to enter your thoughts, banish them with quiet force. If you do not like sitting still, attempt yoga or tai chi, which combine a workout with meditation.
See, ladies? There is light at the end of the menopausal tunnel!