Advice: Health Tips > Menopause: tips to cool down!
Menopause: tips to cool down!
Menopausal symptoms vary and can include:
Fatigue
Mood swings
Blood sugar imbalances
Hot flashes
Sweats and nightly sweats
The cycles of hormone fluctuations that began
with puberty stop and a woman is no
longer able to conceive. In effect, the ovaries take a long-awaited
rest. This results in
the virtual elimination of progesterone. Oestrogen, on the other hand,
can be synthesized and secreted from fat cells. However, these levels
become significantly lower since their main purpose now is simply to
maintain a woman's feminine features.
During the transitional years when the ovaries are slowing down and producing
a diminishing amount of hormones, the adrenal glands are called upon to help
minimize the fluctuations by secreting their own version of sex hormones. These help
buffer the changes. It is the degree and speed of change, which causes menopausal
symptoms.
Hot flashes & sweats can
be very debilitating affecting a woman's self-confidence; resulting in
embarrassment, discomfort and lack of concentration as well as sleep
deprivation. The sweats can literally leave a woman drenched in
perspiration.
Hot flashes and sweats are typically a sign of low oestrogen levels.
What can be
done to diminish hot flashes and sweats?
Eating habits:
Eat foods high in phyto-oestrogens (i.e. soy products) cruciferous
vegetables such
as broccoli, brussel sprouts cabbage and cauliflower as well as
flaxseed. Also, favour legumes, whole wheat as well as fruits and
vegetables.
Avoid or considerably reduce hot beverage, caffeine and alcohol intake, and spicy meals.
Reduce excess salt intake.
Drink lots of water.
Eat more small meals daily to avoid activating your metabolism.
Physical activity:
Studies show that women with sedentary lives are at greater risk to get
moderate or even severe hot flashes compared to women who exercise
regularly.
If you don't already exercise, incorporate 3 one-hour sessions of
gentle to moderate
exercise per week.
Weight-bearing exercises will build bone mass.
Avoid:
Extremely high temperatures inside or out.
Prolonged sun exposure.
Hot showers or baths.
Sudden temperature changes.Ex: going from an air condition car to
outside
in the 300º C sun.
Synthetic fibre clothing.
Cigarette.
During Menopause, many factors can cause mood swings, but where do you
start?
Learn to prioritize the elements of your life, develop concrete
strategies to
achieve your objectives and start saying no to the things that have
lesser
or no value to YOU.
Simplify your life and take time for yourself.
Commit yourself to nourishing your body with a balanced diet of
wholesome, natural foods.
Emphasizing fruits to cleanse your body of toxins and vegetables to
provide a source of carbohydrates, vitamins, minerals, phytochemicals
(healing/health promoting compounds) and fibre.
Intellectually, we know that too much caffeine, too much salt and junk
food is bad for you. Moderate or eliminate some of these products and get rid of the guilt
and self-destructive feelings associated with them.
Nourish your emotions by doing things for yourself that you enjoy (i.e.
walking,
reading, gardening, yoga or similar activities).
Supplement with vitamins, minerals and herbs to hasten improvement.
Finally, enquire as to who and what may be of further assistance to you
in
regaining balance like your healthcare professional.
