Menopause is different for every woman. It can occur so gradually you barely notice it, or it can come on so strong it becomes a major disruption in your life. Women who undergo a hysterectomy or oophorectomey often have the most difficulty with menopause, because with the removal of the uterus or ovaries, the body goes into full-blown menopause, completely skipping the peri-menopausal state. However, even women who reach menopause naturally can have a difficult time managing the symptoms. If you're looking for ways to deal with hot flashes, insomnia, mood swings, and other related problems, take a look at these tips for easing your menopause symptoms.
Learn to Avoid Hot Flash Triggers
Hot flashes are one of the most common complaints of menopausal women, and they can be very disruptive. Your hot flashes may feel like they're coming out of nowhere, but they're often preceded by some type of trigger. If you know what sort of things trigger your hot flashes, you can take steps to avoid them. Some common hot flash triggers include hot weather, spicy foods, caffeine, alcohol, smoking, hot beverages, and hot baths. You can treat the hot flash by grabbing a cold drink, turning on a fan, and trying to relax by breathing deeply or meditating. Choosing lightweight clothing can also help ward off hot flashes.
To find out what your most common triggers are, try keeping a journal. When you have a hot flash, write down what you were doing during and right before the time the hot flash came on. You should start to see a pattern of triggers, which can help you avoid further hot flashes. You should also write down what you did to cool down and describe how well it worked. That way, in addition to a pattern of triggers, you'll also see a pattern of what works to ease the hot flashes.
Adjust Your Diet And Exercise Routines
A healthy diet and regular exercise is good for anyone in any stage of life, but women going through menopause have particular diet and exercise needs. Including the right foods in your diet can ward off many of the negative effects of menopause. For example, the onset of menopause can accelerate bone loss, so upping your intake of foods containing calcium and Vitamin D can help prevent bone loss – try adding more yogurt and milk to your diet.
Whole grains, like oatmeal, brown rice, and quinoa can help to boost your energy levels if you feel fatigued. Soy is sometimes recommended to relieve hot flashes, and eggs and lean red meats can improve your iron levels. Don't forget to drink lots of water, as water can help relieve bloating, dry skin, and vaginal dryness.
Aerobics, strength training, stretches, and balance exercises are all useful for women experiencing menopause. Exercising can help boost your mood and relieve insomnia, as well as prevent the weight gain common during this stage of life.
Consider Hormone Therapy
If your menopause symptoms are severe, you may simply not be able to control them without outside help. That's when you should ask your doctor about hormone replacement therapy. There are at least two options for women who are considering hormone therapy. Conventional hormone therapy involves using synthetic hormones or hormones derived from animal sources. A newer option is bioidentical hormone replacement therapy.
With bioidentical hormone replacement therapy, you receive hormones custom made to match the hormones missing from your body. Your doctor will test your blood and saliva in order to gauge the precise makeup of hormones you need, and will formulate a hormone replacement made from natural plant materials.
If you are just beginning to experience the symptoms of menopause, this is a good time to go to your doctor for a checkup. While you're there, be sure to ask about the steps you can take to alleviate symptoms, as well as your options for hormone replacement.
Check out sites like http://www.genemedics.com for more information.