What is menopause?
Menopause is the cessation of the monthly female menstrual cycle. Women who have not had a menstrual period for a year are considered postmenopausal. Most commonly, menopause takes place when a woman is in her late forties or early fifties.
What are the causes of menopause?
Menopause is a natural event in a woman's life and a natural part of aging. Menopause begins when the ovaries start making less estrogen and progesterone. During the reproductive years, these hormones regulate the female monthly cycles of ovulation and menstruation. In the late 30s, the amount of progesterone the body produces diminishes, and the remaining eggs from the ovaries are less likely to be fertilized.
What are the symptoms?
- Irregular menstruation
- Decreased fertility
- Vaginal change
- Hot Flashes
- Frequent urinary tract infections
- Cold hands and feet
- Emotional changes and increased sensitivity
As estrogen level declines, the tissues lining the vagina and urethra (the opening to the bladder) become drier, thinner and less elastic. With decreased lubrication burning or itching, along with increased risk of infections of the urinary tract or vagina is possible. These changes may make sexual intercourse uncomfortable.
Hot flashes. As estrogen level drops, blood vessels may expand rapidly, causing skin temperature to rise. This can lead to a feeling of warmth that moves upward from the chest to the shoulders, neck and head.
Menopause can contribute to mood swings, make a person more irritable or more prone to emotional upsets.
What lifestyle modifications can naturally improve menopause symptoms?
- The most important dietary recommendation may be to increase plant food, especially those high in phytooestrogens, while reducing the amount of animal foods in the diet. There is also a protective effect with consumption of fruits and vegetables.
- Food that contain phytoestrogens are helpful for ridding hot flashes. Examples of these foods are ground flax seeds, fermented soy products like miso and tempeh, tofu, nuts, whole grains, apples, fennel, celery, parsley and alfalfa.
- Eat more flaxseed, high intake of phytoestrogens from flaxseed reduced both hot flashes and vaginal dryness.
- Eat protein at every meal to stabilize blood sugar levels. Fish is ideal.
- Avoid sugar, refined carbohydrates and hydrogenated vegetable oils.
- Limit alcohol consumption.
- Exercise : daily exercise, such as Yoga or Tai Chi, would help relieve stress, improve moods, and improve insulin function.
- Acupuncture may be helpful in the treatment of menopausal symptoms. Acupuncture may help normalize some biochemical changes that are associated with menopausal disturbances of memory, mood, and other functions.
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