6 Ways to get Relief from the Symptoms of Menopause
Although it may be an inconvenience to no longer have your monthly periods, this doesn't mean that you are ready to celebrate the start of menopause.
There are many rumored menopause remedies on the internet. Which one will work best for you? Pelin Batur MD is a specialist in menopause. She shares some tips on how to choose the right ones, when you should see a physician, and what to leave out.
Do natural remedies work?
The term "remedies", when it comes to menopause can sometimes be misunderstood. Menopause is often portrayed as a condition that is easily treated. It is an inevitable part of human life. Every woman with ovaries will experience it at one time or another. You can reduce its effects if your symptoms are mild or not severe.
Dr. Batur suggests that lifestyle modifications such as getting more sleep may be feasible if the symptoms aren’t so severe.
Here are some more ways to control the impact of menopause on your life and body.
Make a change in your diet and achieve balance
You can reduce your vasomotor symptoms, such as hot flashes or night sweats, by eating a healthy diet.
Your bones are strong and healthy. This is particularly true if estrogen levels drop. For bone health and weight management, vegetables, particularly leafy greens are good. The benefits of lean protein include weight management, increased bone strength, and increased muscle mass. Although soy can help with hot flashes (hot flashes), it is best to consume it through food, such as edamame or soy milk, and not from supplements. Reduce your intake of:
Alcohol. Caffeine. Transglycerides and other fats. Hot foods. Simple carbs. You can also try simple carbs. According to a study, people following the Mediterranean diet are 20% less likely than others to suffer from hot flashes or night sweats.
For vaginal dryness , use a moisturizer/lubricant.
Vaginal dryness, like other symptoms of menopause is due to a drop in hormone levels. Vaginal dryness can be uncomfortable and even painful. However, there are over-the-counter remedies like vaginal oils that can ease the discomfort. To reduce friction and chafing, you can apply the lubricants before you start sex .
Dr. Batur states that lubricants are used more often during sex than they should be. A water-based lubricant is safe and won't cause any irritation. However, silicone-based products can be more effective.
It is possible to use vaginal moisturizing creams. To treat dryness and prevent it from returning, you can apply the moisturizers to your vagina every day.
Talk to your doctor when you have questions. If vaginal dryness persists, your doctor may prescribe vaginal hormone cream, vaginal rings, or suppository. There are other options, such as oral treatment. Dr. Batur states, "You don’t need to suffer,"
Reduce night sweats
Night sweats refer to vasomotor symptoms occurring at night. These are basically hot flashes, which occur while you sleep and often wake you from your sleep in a pool sweat. Dr. Batur confirms that they can cause disruption in the sleep cycle .
Night sweats can be treated with these:
Cool your bedroom at night. Choose pajamas that are made from breathable materials like linen and cotton. Cooling gels can be used to cover pillows and mattresses. Avoid stimulants like caffeine and spicy food. What to tell your doctor? Night sweats may be a sign of other health problems. Ask your doctor for a weight check. Dr. Batur says that night sweats can be caused by more than 50 hormones and not always menopause.
Stress management is key for your overall well-being
Hot flashes, sleeplessness, and weight gain are all symptoms of menopause. One study showed that women who suffer from anxiety are five times more likely than those who manage their anxiety to experience hot flashes.
Therefore, it is possible to reduce your stress levels and help you get rid of hot flashes.
Dr. Batur suggests that while the data may not be conclusive, "it makes sense from an overall health perspective to attempt to decrease stress levels by deep breathing, mindfulness, and meditation."
Talking to your doctor is important: It's difficult to relieve stress on your own, especially if it comes with anxiety or depression.
Dr. Batur said that research has shown that anxiety and depression in menopause can occur even for people who have never had PMS or experienced postpartum depression. Talk to your doctor if you are struggling with your mental health.
Cognitive behavioral therapy is a form of structured psychotherapy which targets anxiety and stress. It has been proven to reduce vasomotor symptoms such as hot flashes.
You can change your hair regimen to stop hair falling
Ageing can cause hair to become thinner, duller and less volume. The estrogen-related loss of hair can cause hair to thinn and even thinning.
Hormone therapy is not the only treatment for hair loss. Dr. Batur said that you don't have to use hormone therapy to treat hair loss. "You can also fight the problem with topical, over-the-counter remedies."
You can change your routine to ensure that you are taking good care of your hair as it ages.
Avoid shampooing your hair too often as this can lead to dry, brittle hair. Conditioners and volumizers can be used to strengthen the hair. Do not heat style your hair daily as this can lead to more hair loss. Talking to your doctor: Ask your doctor about your hair loss if you are experiencing severe hair loss. Your thyroid, iron and Vitamin D levels may be checked to make sure you are not experiencing menopause.
Consume foods high in vitamin D and calcium to prevent bone loss
Although you can't actually see it in action, this is a significant symptom: Menopause affects your bones.
Dr. Batur says that estrogen is essential for maintaining bone density and bone growth. The first five years are the most important for bone density.
You can help improve your bone health by incorporating calcium-rich foods like cottage cheese, Greek yogurt and tofu, as well as foods high in vitamin D, such salmon or canned tuna, into your daily diet. Your healthcare provider should give you the go-ahead before prescribing any supplements.
Talk to your doctor when you are ready: Bone loss can not be reversed on your own. Your doctor will determine when you need to have a bone density test performed if you suspect that you may be in the menopause.
It could be the placebo effect.
In some instances, the placebo effect indicates that your mind may be just as effective as treatment. That's not necessarily something to be ashamed of when it involves menopause.
Data shows, for example, that acupuncture doesn't consistently reduce menopause symptoms. However, if it feels like you are benefitting from the treatment, you shouldn't be surprised.
Dr. Batur claims that there is a placebo effect of around 40% on symptoms related to menopause. It makes perfect sense. It makes sense.
Supplements that purport to ease menopause symptoms should be avoided. The U.S. Food and Drug Administration has not reviewed or approved them and they could pose serious risks to your health. Talk to your doctor about supplements, particularly in relation to drug interactions and safety for the liver.
Natural remedies don't suffice
You should consult your doctor if you notice that your menopause symptoms are becoming severe.
Dr. Batur said, "When dealing with hormones it's important that you make sure you do everything safely." Do not attempt to solve your problems on your own if you are experiencing pain . It is essential that you advocate for your own health.