How to go through menopause (menopause)?

How to go through menopause (menopause)?

What are the changes that occur in your body during menopause, what symptoms are expected of you and how you can overcome them or at least reduce them with proper nutrition, a healthy lifestyle and supplements

Menopause
 In short, it's most important to know:
  1. In menopause, the female body undergoes many hormonal changes that can trigger many symptoms, both physical and emotional. Some are short-term and some are long-term
  2. Menopausal women may suffer from hot flashes, sleep disorders, depression, and be at risk for diseases such as osteoporosis, cardiovascular disease, and vaginal and urinary tract infections
  3. Apart from the drug, hormone therapy, the recommendation is to make dietary changes and exercise
By: Sigal Tepper, Clinical Dietitian, Nutrition Advisor, RD, M.Sc, Altman, Michal Shane, Clinical Dietitian, Altman

If your menstruation becomes irregular, the level of nervousness goes up, you experience hot flashes, night sweats and/or sleep disorders, and especially if you have passed 45 - you appear to have reached the doorway of menopause, called malaise.

Menopause brings with it many hormonal changes that can trigger many symptoms - physical and emotional - some short-term and some long-term. However, it is important to remember that menopausal symptoms differ from woman to woman in character, duration, and intensity. Some women may suffer from them in a way that would disrupt their normal course of life and quality of life in general, while in others they would appear, if at all, mildly or imperceptibly.

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Hormonal changes can be divided into three stages:

  1. Pre-Menopause: During this period there was a decrease in ovarian activity and response to hormones secreted from the brain, the decrease in estrogen and progesterone secretion causes a decrease in the hormone secretion LH and FSH.
  2. Menopause: Usually, after weeks, months and perhaps even more irregularities in the circulation, menstruation ceases to appear.
  3. Post-Menopause: This period is characterized by high levels of LH and FSH and low levels of estrogen and progesterone.

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    What phenomena can appear in the short term?

    According to statistics, about 80% of women will be attacked by hot flashes accompanied by increased sweating. In about 50% of women, the symptoms will be defined as severe. Other common menopausal symptoms are: accelerated pulse, irritability, depression, stress, decreased sexual desire, vaginal dryness, vaginal bleeding and urinary tract infections, sleep disorders, weight gain and more.

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    What phenomena can appear in the long run?

    After menopause, women may be exposed to various diseases, including osteoporosis - bone mass depletion, cardiovascular disease as well as urinary tract and vaginal inflammation.

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    What are the treatments for menopausal symptoms?

    Today's commonly used drug therapy is menopausal hormone therapy (HRT), which is considered effective.

    In addition, it is also recommended to use natural therapies, dietary change, and habits, including stress and stress avoidance, alcohol and caffeine, smoking cessation and more. Another recommendation is to perform physical activities routinely, especially those that exert a strain on the bones and may prevent loss of bone mass. Also, aerobic exercise helps maintain health, may prevent weight gain, improve mood and even reduce heatwaves.

    Maintaining proper nutrition with appropriate nutritional supplements may help with easier and better coping during this period, sometimes to the point of discontinuing the medication.
    There are various types of herbal remedies, herbs, and nutritional supplements that may help address the various menopausal symptoms, and even help with maintaining health. For example, using probiotics may help maintain intimate health and reduce the risk of urinary and vaginal infections.

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    What is the recommended diet for menopause?

    Soy products, whole grains, legumes, vegetables of all five colors, calcium-rich fish and foods are essential at every stage of life, but especially for menopausal women. Read more about recommended menopausal nutrition as well as what to avoid (salt, alcohol, fizzy drinks and more)

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