Best Lifestyle Changes at Menopause
lifestyle blogger!@lifestyleblogger8832
3 years ago
The word menopause comes from the Greek and Latin words for "moon" and "stop," and refers to the ending of a woman's menstrual cycle, viewed by some throughout history to be influenced by the moon. Whether or not the moon affects it, medical research will win the battle on this one because what we know is estrogen is the hormone that is key in menopause.
As we age, our bodies begin to produce less estrogen, resulting in irregular or nonexistent menstruation. This can also occur after removal of the uterus and both ovaries and is then called a surgical menopause. Non-surgical menopause usually occurs around the age of 50, give or take five years. It is not impossible, however, for it to happen as early as age 35 or as late as age 60.
Menopause is the time when a woman has stopped having her menstrual period for a year. This is also called the “change of life”. Menopause occurs between the ages of 45-55 years of age, if it occurs before this period, it is referred to as early menopause.
Some symptoms of Menopause are:
Hot flashes: This is one of the well-known symptom of menopause. It's a sudden feeling of heat and sometimes a red, flushed face and sweating. Hot flashes start when blood vessels near the skin's surface widen to cool off, making you break out in a sweat. Some women experience a rapid heart rate as well. When hot flashes happen while you sleep, they're called night sweats. They can give you sleepless night.
Mood swings: This is caused by irritation, depression, anxiety and insomnia. All these changes the body is experiencing at this time will begin to affect your mood.
Disturbed sleep patterns: According to sleep foundation, Generally, post-menopausal women are less satisfied with their sleep and as many as 61% report insomnia symptoms. Snoring has also been found to be more common and severe in post-menopausal women. Snoring, along with pauses or gasps in breathing are signs of a more serious sleep disorder, obstructive sleep apnea (OSA). Most women experience hot flashes for one year, but about 25% have hot flashes
for five years. While total sleep time may not suffer, sleep quality does. Hot flashes may interrupt sleep and frequent awakenings cause next-day fatigue.
Night sweats: This is excess sweating during the night. These are hot flashes occurring at night, making you sweat profusely even if the weather is not that hot, causing your clothes and bedsheets to get drenched.
Decreased libido and Vaginal dryness: Medical News Today stated that; Decreased estrogen levels can result in reduced blood flow to the vagina, which can cause the tissues of the vagina and labia to become thinner. If this happens, they become less sensitive to sexual stimulation. Decreased blood flow also affects vaginal lubrication and overall arousal. As a result, a woman may not enjoy sex as much and may have difficulty achieving orgasm. Sex may be uncomfortable or even painful.
Nausea: Nausea is caused by low levels of progesterone hormones in the body system. It is an uncomfortable feeling at the upper stomach that comes with the urge to vomit.
Bladder infections: Usually known as Urinary Tract Infections (UTI), is common among healthy women even before menopause. For younger women, frequent sex is one of the biggest risk factors for a UTI. Sexual intercourse can cause the bacteria in the vagina and rectum to get into the urinary tract, since they are close neighbors. During menopause, the main cause of recurrent UTIs are changes such as thin vaginal tissue, pelvic organ prolapses, incontinence, and trouble completely emptying the bladder. The lower levels of estrogen after menopause are also a factor.
Palpitations: It is a feeling when the heart beats more than usual. This is due to changes in hormone secretion and hot flashes that comes with menopause. It is safe to say palpitations are harmless, but it’s also good to check with the medical personnel on this.
When a woman reaches menopause, she can expect to live another 32years, 5 years longer than a man. The reasons for increased life span in woman as compared to men is not totally know but it is largely due to better nutrition, better health care and social support. It’s alright to grow old, but don’t feel old. I guess that’s what Fela Kuti meant by the lyrics she go say I be lady. With all the changes your body will experience at this time. It is good to be happy physically, emotionally and mentally. This is a good time to make some lifestyle changes that supports your new transition.
Remain curious about life. One of the ways to do this is by getting involved in something you are passionate about, like setting up a training school to help tutor youths who would love to join your field, or join an NGO. This will help stimulate the brain. There are beliefs that as people grow old, their mental capacity diminishes. This is true for a few older people, particularly if they develop Alzheimer’s disease (memory loss). A lot of older people still have excellent mental capacity, at least until very old age. Being curious and passionate is a good way to be mentally alert.
Eat a healthy diet. Yeah, I know. Diet again?! But it’s not a cliché. Making healthy choices in your meals is one step to living a healthier life. This diet should contain fresh vegetables and fruits (this provides fiber and vitamins) and bread. It is also wise to reduce the amount of fat eaten in the form of butter, pastries, cakes and confectionery and on meat. This does not mean that an older person should not have a sweet tooth once in a while but it’s good to cut it down moderately.
Avoid smoking. This practice could have been the cause of early menopause. Dr. Sarah Nyante of the US National Cancer Institute just released a study that found that women smokers are 19% more susceptible to develop breast cancer after menopause than women who don’t smoke after menopause. Smoking can also hasten aging, dry skin, draining the hormones the more and cause wrinkle. Smoking also increases chances of respiratory disease, arthritis, breast cancer and heart diseases.
Exercise regular. This doesn’t mean you should do some weight lifting or squats. But walking is the best type of exercise to engage in. The good thing is, it’s not going to cost you, it is easy to do and you can do some sight-seeing, even if you have a disability. It is recommended by many doctors that a woman should walk, fairly briskly, for about 20 to 30 minutes three times a week. But of course as you grow older you have to adjust this to fit with your mobility.
Energy: The menopause phase comes with regular fatigue. This is because the hormones that makes you a female decrease in their function and later stop completely. All these changes your body is getting use to will result in low energy, mood change and then more fatigue. This shouldn’t be a symptom of menopause if you are not sure. Other factors such as work stress, change of environment, obesity, lack of exercise and wrong meals can also lead to fatigue. This makes it necessary to have energy all day. Exercise is an energy booster. Meditation also helps because you take away all the stress and negativity around you by shutting your eyes and focusing on your breath. Having a good sleep routine and eating meals packed with energy boosters also helps.
Avoid weight gain: If you are obese, try to reduce your weight so that it falls into the normal range which is a body mass index of 19-24.9, obese is having a BMI of more than 30. Obesity aggravates arthritis, increases the risk that you will develop high blood pressure, and increases the chance that you will have gall-bladder disease.
Sex life: There is a myth that people in their menopause do not have sex drive or are poor at sex. Due to the hormones decreasing the function, libido will be low, vagina will experience dryness which will make sex painful. You can’t afford to go through all these menopausal stress and still not have fun in the bedroom. It’s important to spice up your love life, talk to your partner so he understand your needs and changes your body is experiencing. You can use lubricants for the vaginal dryness. Just be happy sexually.
Therapy: This is very optional. It depends on your medical history and how truly you need the therapy. Once it has been determined that your symptoms are those of menopause, you will need your doctor's assistance to determine whether the lowered estrogen level you’re experiencing will increase your risks of health problems such as osteoporosis (thinning bones) and heart disease. If it is determined that your risks are increased, you can begin estrogen replacement therapy (ERT) or hormone replacement therapy (HRT). These
treatments have advantages and disadvantages. This should be discussed carefully with a specialist before making a decision. Your medical history and that of the family is very important at this time. For instance, if you had certain types of cancer or liver disease,
estrogen is not advisable for you. As for osteoporosis, regular exercise and calcium supplements can be a good way to prevent it.
SOURCES
Everywoman by Derek Llewellyn-Jones
Body Mass Index Retrieved from #FF0000;" href="https://www.cdc.gov/widgets/healthyliving/index.html" target="_blank">https://www.cdc.gov/widgets/healthyliving/index.html Healthy diet pyramid Retrieved from #FF0000;" href="https://slideplayer.com/slide/6094601/" target="_blank">https://slideplayer.com/slide/6094601/
Health line Retrieved from #FF0000;" href="https://www.healthline.com/health/menopause/menopause-" target="_blank">https://www.healthline.com/health/menopause/menopause-
fatigue#transition-into-menopause
WebMD Retrieved from #FF0000;" href="https://www.webmd.com/women/features/menopause#1" target="_blank">https://www.webmd.com/women/features/menopause#1
