বাংলায় পড়ুন
Menopause can be a difficult stage in a woman’s life. But if you follow a few rules it is as easy as drinking a glass of water.
- Prevent Hot Flushes by Limiting Alcohol Intake: One of the most talked about symptoms of menopause is the hot flush. A hot flush is “a quick feeling of heat and sometimes a red, flushed face and sweating” and while the exact cause of hot flushes is not known, it may be related to changes in circulation. One of the best ways to prevent hot flushes is by avoiding common triggers.
While hot flash triggers vary from woman to woman, there are some common culprits, such as:
- Stress;
- Caffeine;
- Spicy Foods;
- Heat; and
- Avoid Menopausal Weight Gain with Exercise: On average, women put on 1.5-4.0 pounds per year after the age of 50. You may experience menopausal weight gain for a number of reasons. Most commonly, low oestrogen levels, loss of muscle mass, and stress are to blame.
Exercising regularly and eating healthy are your best bets for avoiding menopausal weight gain. Low-impact aerobics, yoga, swimming and walking around your neighbourhood are all great options for staying active in your later years.
- Relieve Vaginal Dryness with Vaginal Moisturizers and Lubricants: Vaginal dryness is a common, yet an often-tabooed symptom of menopause that affects over 25% of menopausal women. Unfortunately, this symptom can start early in pre-menopause and continue for the remainder of ones As early as our mid-30’s, oestrogen levels can begin to decline, leading to vaginal dryness, but there are things you can do to relieve the discomfort. Vaginal moisturizer and vaginal lubricants often help in soothing the vaginal discomforts.
- Protect Your Hair with a Healthy Diet: Losing hair can take an emotional toll on a woman, especially if she is not prepared for it. Unfortunately, hair loss can be a symptom of menopause! When the levels of female hormones fall, the effects of male hormones, like androgens, can increase, causing certain hair follicles to fail. Additionally, lifestyle changes like stress, illness or a new diet may lead to hair loss. Increasing your intake of protein, Vitamin B, Vitamin C, and iron will help combat these symptoms. Trying not to pull or twist your hair will also help prevent breakage.
- Reduce Muscle Tension with Relaxation Techniques: Muscle tension, the feeling that muscles are always tight or strained, is a menopausal symptom that is closely related to stress and anxiety. Like many other symptoms, muscle tension may occur due to common hormonal imbalances related to menopause. Basic yoga and meditation are great ways to reduce stress. Additionally, simple muscle stretches can help ease the pain associated with muscle tension.
We hope these tips can help you get started on the journey to a healthier you. Take care of your body before, during and after menopause with these suggestions, and visit your doctor with any health concerns that may arise.
