Contents
How to survive menopause – 10 actionable tips
Every woman knows that at a certain age she will have to face such a phenomenon as menopause. Everyone is aware of how difficult and unpleasant this period is in physical and psychological terms. And, nevertheless, despite the abundance of information, on the verge of menopause it often turns out that a woman is not ready for this test, is confused, and has no idea what to do to make her life easier.
Discomfort during menopause is associated with a decrease in estrogen levels. Changes in hormonal balance provoke the occurrence of periodic hot flashes (hot flashes), increased heart rate, mood swings, sweating headaches, decreased vaginal lubrication and libido, sleep problems, etc. These symptoms can be stopped or alleviated by following simple recommendations.
1 “Own” gynecologist and regular check-ups
Every woman has her own age at the onset of menopause. When exactly it starts depends on many factors – genetics, lifestyle, ecology, number of births, etc. If a woman regularly visits the same doctor, then he will notice changes in her condition, help to recognize the onset of menopause and give a number of recommendations for preparing for this period. From the age of 37, it is recommended to take a blood test for hormones every six months and undergo an ultrasound examination of the ovaries. If there are any changes (for example, an increase in the level of follicle-stimulating hormone), which may be “harbingers” of menopause, the specialist will prescribe therapy that will help delay the onset of menopause.
2 Hormone replacement therapy
Hormonal agents (pills, patches, suppositories, etc.) are prescribed to women during menopause with the obvious purpose of ensuring that the body receives estrogens from the outside and does not experience their deficiency. This method has a number of advantages and disadvantages, in addition, there are a number of contraindications in which hormone replacement therapy is excluded. Only an experienced gynecologist can decide whether this method is suitable for a woman or not, and choose the most suitable drugs. In no case should you take hormonal medications that suit a relative or friend without consulting a doctor, the consequences for the body can be catastrophic.
3 Special vitamin complexes and phytoestrogens
In this case, the best solution would be supporting complexes designed specifically for women during menopause. Be sure to check with your doctor before starting any medications.
4 Thermoregulation
To better cope with hot flashes, you can take Mensa or other drugs that prevent hot flashes daily or before important events. A contrast shower will help to cope with hot flashes. It is better to dress in layers so that you can take off excess clothes in case of a fever.
5 Restricting coffee and alcohol
The ideal solution would be to ditch them altogether. Taking these stimulants has been shown to increase hot flashes. Also, coffee contributes to the loss of calcium, which is already in deficit during menopause. To assimilate calcium, estrogens are required and when they are deficient, calcium is washed out of the bones, increasing the risk of bone and joint diseases.
6 Limiting fat intake
During the menopausal period, certain changes in metabolism occur, it slows down. Since fat is an estrogen-producing tissue, the body tends to increase its stores to cope with estrogen deficiency. As a result, there is a risk of gaining excess weight. In addition, the level of production of “bad cholesterol” rises sharply, which can cause disturbances in the work of the cardiovascular system. A proper diet low in fat, salt, and simple carbohydrates can help prevent health and weight problems.
7 Quitting smoking
Women who smoke feel all the negative manifestations of menopause much more acutely than non-smokers. In addition, smoking increases the duration of menopause.
8 Exercise
Regular physical activity increases vitality, helps to combat loss of energy and stress, and improves overall health.
9 Love nuances
During menopause, many women suffer from vaginal dryness and associated discomfort during intercourse. Doctors recommend using special water-based lubricants. It will not be superfluous to ask your partner to pay more attention to the foreplay.
Many women believe that the cessation of menstruation is a reason to give up contraception. In fact, during this period, ovulation can occur, but not once a month, and less often – for example, once every six months. In this regard, the probability of pregnancy is extremely low, but it does exist.
10 Positive mood
It is important to understand that menopause is not a disease, but a certain condition of the body to which you need to adapt. In their lives, women are faced with more than one such hormonal challenge – puberty, pregnancy, breastfeeding. All of them are also difficult periods from both a physical and a moral point of view. But most women not only successfully overcome them, but later remember them with pleasure. You can take menopause as a signal of entering a new wonderful period of life, free from fuss and many obligations. Life is adjusted, career heights have been won, children have become independent – it’s time to live for yourself and enjoy every moment!