Menopause is a natural transition in which women's ovulation period ends. For most women, the age of menopause is in their late 40s or early 50s. Menopause symptoms usually last for several years. During this time, at least two-thirds of women experience symptoms of menopause. Symptoms of menopause include hot flashes, night sweats, mood changes, irritability andfatigue located.
Also, during this period, women are at high risk of various diseases such as osteoporosis, obesity, heart disease and diabetes. Many women try to relieve the symptoms by using natural additives.
This period is a transitional period in women's lives, for better or for worse. That's why there is so much to know about menopause. In our article, we have explained menopause in all its details.
Menopausal symptoms
What is Menopause?
There are four periods of hormonal change that occur during a woman's lifetime.
Premenopause: This period is the reproductive period of women. It begins during puberty – the period from the beginning to the end of the first menstrual period. This phase lasts about 30-40 years.
Perimenopause: It literally means before menopause. During this time, estrogen levels become erratic and progesterone levels drop. A woman can enter this period at any time from her mid-30s to early 50s. However, this transition is usually seen in the 40s and lasts for 4-11 years. Its symptoms are:
Hot flushes
Sleeping disorders
Change in the menstrual cycle
Headache
Like mood changes, depression, anxiety, and irritability.
Gaining weight
Menopause: This period occurs when a woman has not had a menstrual cycle for 12 months. The average age of menopause is 51. Until then, it is considered perimenopausal. Most women experience their worst symptoms during perimenopause, but some postmenopausal symptoms worsen in the first or two years.
Postmenopause: This is the menopause phase, which begins just after 12 months have passed without a woman's menstrual period.
Premenopausal symptoms are primarily a decrease in estrogen and progesterone production. These hormones vary widely due to their many effects on the female body.
Menopause Symptoms
Changes in the menstrual cycle
During this period, the menstrual cycle is not as regular as before. You may bleed more or lightly than usual. Also, the menstrual period may be shorter or longer.
Hot flashes
Many women complain of hot flashes during this period. Hot flashes occur suddenly in the upper part of the body or all over. The face and neck area becomes red and sweats excessively. Hot flashes usually last between 30 seconds and 10 minutes.
Vaginal dryness and pain during intercourse
Decreased production of estrogen and progesterone affects the thin film of moisture that covers the vaginal walls. Women can experience vaginal dryness at any age, but it creates a different problem during menopause. Vaginal dryness makes sexual intercourse painful and causes frequent urination.
Sleep problems
Adults need an average of 7-8 hours of sleep for health. However, menopause is a period of insomnia. It is difficult to fall asleep or stay asleep during this period.
Frequent urination or incontinence
It is common for women to lose bladder control during menopause. In addition, there may be a need to urinate before the bladder is full, or pain may be felt during urination. The reason is that during this period, the tissues in the vagina and urinary tract lose their elasticity and the lining becomes thinner. The surrounding pelvic muscles may also weaken.
Urinary tract infections
During this period, some women have more urinary tract infection viable. Decreased estrogen levels and changes in the urinary tract make it more susceptible to infection.
Decreased sexual desire
During this period, sexual desire decreases. This is due to the decrease in estrogen.
Vaginal atrophy
Vaginal atrophy is a condition caused by a decrease in estrogen production and is characterized by thinning and inflammation of the vaginal walls. This reduces interest in sex and is painful for women.
Depression and mood changes
Changes in hormone production affect the mood of women during this period. Some women experience feelings of irritability, depression, and mood swings. He experiences different emotions in a short time. These hormone fluctuations also affect the brain.
Changes in skin, hair, and other tissues
As we age, changes occur in the skin and hair. adipose tissue andcollagen loss makes the skin drier and thinner. Decreased estrogenhair losswhat could cause.
Changes in hormone levels are the cause of the above menopausal symptoms. Some people experience mild symptoms of menopause. Some are more difficult. Not everyone shows the same symptoms during the transition to menopause.
"How to get over menopause easily?I'm sure it's a question on the minds of many women who are going through or approaching this period. Use the methods recommended by the doctor to relieve the symptoms of menopause. The following natural methods will also work.
Herbs For Menopause
Black cohosh
Black cohosh (Actaea racemosa) is used to relieve night sweats and hot flashes associated with menopause. Side effects of the supplement from this herb are relatively rare, but mild nausea and skin rashes may occur.
Red clover
Red clover (Trifolium pratense) is a rich source of isoflavones. These compounds function similarly to the hormone estrogen. It relieves symptoms associated with the decline in estrogen production that occurs with menopause. Red clover is used to treat or prevent various menopausal symptoms such as hot flashes, night sweats, and bone loss. No serious side effects have been reported, but mild symptoms such as headache and nausea are possible. Due to the lack of robust safety data, you should not use red clover for longer than 1 year.
Chinese angelica
Chinese angelica (Angelica sinensis) has been used in alternative Chinese medicine to support women's health during periods such as premenstrual syndrome (PMS) and menopause. It reduces hot flashes and night sweats. Chinese angelica is safe for most adults but increases the skin's sensitivity to the sun. It may also have a blood thinning effect. For this reason, it is not recommended for people who use blood thinners.
Cat
Maca (Lepidium meyenii) has been popular among the people for centuries to treat anemia, infertility,hormonal imbalances It has been used to treat physical ailments such as low sexual desire, pessimism and some menopausal symptoms such as vaginal dryness. This herb has no significant side effects.
Soya
SoybeanIt is a rich source of isoflavones, structurally similar to the hormone estrogen and showing weak estrogenic effects in the body. It is thought to alleviate menopausal symptoms due to its estrogen-like properties. Soy foods are safe and beneficial as long as you don't have a soy allergy. Common side effects include stomach pain and diarrhea.
Flax seeds
Flax seeds (Linum usitatissimum) is a naturally rich source of lignans. These plant compounds have similar chemical structure and function to the hormone estrogen. Flaxseed is used to relieve menopausal symptoms such as hot flashes and bone loss due to its estrogen-like activity.
Ginseng
GinsengIt is one of the most popular herbal remedies worldwide. It has been used for centuries in alternative Chinese medicine. It is said to be beneficial to immune function and heart health, and it is stated to give energy.
There are several types, but Korean red ginseng is the type with menopause-related benefits. Short-term use of Korean red ginseng is safe for most adults. Still, skin rash, diarrhea, dizziness, inability to sleep and headache are among the most common side effects. It can also impair blood sugar control, so it may not be suitable if you have diabetes.
Valerian
Valerian The root of the (Valeriana officinalis) plant is a flowering plant used to calm down various herbal medicine applications. It is used to treat symptoms of menopause such as insomnia and hot flashes. Valerian has a good safety record but can cause mild side effects such as digestive upset, headache, drowsiness and dizziness. If you are taking any medication for sleep, pain or anxiety, it is not recommended to take valerian as it can have a compound effect. In addition, kava may interact negatively with supplements such as melatonin.
chasteberry
Chasteberry (Vitex agnus-castus) is a medicinal plant native to Asia and the Mediterranean. It has long been used for infertility, menstrual disorders, PMS and menopausal symptoms. Like many other herbs, it has the ability to relieve menopausal symptoms. Chasteberry is generally considered safe, but mild side effects such as nausea, skin itching, headache, and digestive distress are possible. If you are using antipsychotic drugs for Parkinson's disease, you should not try chasteberry.
Nutrition During Menopause
During menopause, the estrogen hormone begins to decrease. Decreased estrogen levels slow down metabolism, causing weight gain. These changes affect many processes, such as cholesterol level and the way the body digests carbohydrates. Diet is very important during menopause. Regulating the diet along with the medications recommended by the doctor will help alleviate the symptoms.
What to Eat in Menopause
Foods rich in calcium and vitamin D
During this period, hormonal changes cause the bones to weaken and the risk of osteoporosis to increase.Calcium veVitamin DIt is very important for bone health. Most foods containing dairy products, such as yogurt, milk, and cheese, are rich in calcium. Green leafy vegetables such as spinach contain large amounts of calcium. It is also abundant in beans, sardines, and other foods.
The main source of vitamin D is sunlight because our skin produces it when exposed to the sun. However, as we age, the skin's production decreases. If you can't get enough sunlight, you should either take supplements or consume food sources that contain high levels of vitamin D. Rich food sources include oily fish, eggs,cod liver oil located.
Weight gain during this period is very common. This is due to changing hormones, aging, lifestyle and a genetic outcome. Excess body fat, especially around the waist, increases the risk of diseases such as heart disease and diabetes. Maintaining or losing weight at a healthy weight reduces hot flashes and night sweats.
eat fruits and vegetables
Consumption of fruits and vegetables alleviates the symptoms of menopause. Vegetables and fruits are low in calories and make you feel full. Therefore, it is perfect for maintaining or losing weight. It prevents some diseases such as heart disease. The risk of heart disease increases after menopause. Vegetables and fruits also prevent bone loss.
Eat foods high in phytoestrogens
Phytoestrogens are plant compounds that can naturally mimic the effects of estrogen in the body. Therefore, they help balance hormones. Foods containing these plant compounds are soy products, flaxseed, sesame, and beans.
For enough water
Women in this period often experience dehydration. The cause is probably a drop in estrogen levels. Drinking 8-12 glasses of water a day relieves menopausal symptoms.
Drinking water also relieves menopausal bloating that can occur with hormonal changes. In addition, it helps to feel full and slightly speeds up the metabolism. Thus, it prevents weight gain.
Eat protein-rich foods
Regular daily protein consumption prevents the loss of lean muscle mass that occurs with age. In addition to preventing muscle loss, high protein consumption provides satiety and helps to lose weight by increasing the amount of calories burned. Protein-rich foods are meat, fish, eggs, legumes, and milk.
Dairy products
The decrease in estrogen levels during this period increases the risk of bone fractures in women. Dairy products such as milk, yogurt and cheese contain calcium, phosphorus, potassium, magnesium, vitamins D and K, which are essential for bone health.
Milk also aids sleep. Some studies also suggest that milk consumption is associated with early menopause, which occurs before age 45.show that it reduces the risk.
Eat healthy fats
Omega-3 fatty acids Healthy fats like these are beneficial for women in this period. It alleviates the severity of hot flashes and night sweats. The foods highest in omega-3 fatty acids are mackerel, salmon, andanchovy oily fish such as flaxseed, chia seeds and hemp seeds.
Whole grains
Whole grains; thiamine,niacinIt is high in nutrients such as fiber and B vitamins, such as riboflavin and pantothenic acid. Eating these foods reduces the risk of heart disease, cancer, and premature death. Whole grain foods include brown rice, whole wheat bread, barley, quinoa, and rye.
Exercise regularly
Exercise may not directly affect menopausal symptoms, but regular exercise support women during this period. For example; exercise energizes, accelerates metabolism, supports the health of bones and joints, reduces stress and provides better sleep. Thus, the quality of life improves and menopause symptoms are alleviated.
What Not to Eat in Menopause
Avoid trigger foods
Certain foods trigger hot flashes, night sweats, and mood swings. Symptoms will likely get worse when you eat them at night. Caffeine, alcohol, sugary or spicy foods are triggers for symptoms.
Cut down on refined sugar and processed foods
Refined carbohydrates and sugar consumption cause sudden ups and downs in blood sugar. Because of this, blood sugar drops quickly, making you feel tired and irritable. It even increases the risk of depression. Eating processed foods also negatively affects bone health.
Extremely salty foods
Consuming excessive salt reduces bone density in women in this period. Also, after menopause, the drop in estrogen increases the risk of high blood pressure. Reducing salt eliminates this risk.
Do not skip meals
Eating regularly is important during this period. Irregular eating worsens symptoms and frustrates weight loss efforts.
Why is Weight Gained in Menopause?
In this period, you will breathe a sigh of relief as you no longer have to deal with menstrual cramps on a monthly basis, but menopause prepares you with different surprises. It hits you not only with mood swings and hot flashes, but also with weight gain. Menopause means less production of estrogen and progesterone necessary for conception and reproduction. This means the end of a woman's reproductive age.
Estrogen Controls body weight in humans. The decrease in its production affects the metabolic rate of women, resulting in increased fat storage.
Weight gain associated with menopause does not come on suddenly. It progresses gradually. The risk of gaining weight is also triggered by other factors. As we know, menopause happens in people with advanced age. Most adult women are less physically active after a certain age. This inactivity also causes weight gain.
Aging people lose muscle mass. This slows down the metabolism. This is one of the reasons for weight gain.
Why Is It Difficult to Lose Weight During Menopause?
Several factors make it difficult to lose weight during this period:
Hormone fluctuations: Both high and very low estrogen levels cause fat storage.
Loss of muscle mass: It occurs due to age-related loss of muscle mass, hormonal changes and decreased physical activity.
Insufficient sleep:Sleep problems occur in menopause. Long-term insomnia may occur. Unfortunately, insomnia is a very important cause of weight gain.
Increased insulin resistance: As women age, they often become resistant to insulin. This makes it difficult to lose weight. It even causes weight gain in a short time.
Moreover, the fat stored in the body during menopause occurs in the hips and abdomen. This increases the risk of metabolic syndrome, type 2 diabetes, and heart disease. Therefore, weight gain should be kept under control during this period.
How to Lose Weight in Menopause?
As soon as you hit menopause, you don't start gaining weight. Weight gain happens for some reason. Unfortunately, there is no particular way to avoid this natural process. But you can reduce the effects of menopause by adopting a healthy lifestyle and under the guidance of your doctor. For this, you should consume less calories, exercise and prevent muscle wasting. Here are the things to consider to lose weight in menopause…
Do aerobic exercise
It is recommended that you do at least 2 and a half hours of aerobic exercise per week to lose weight and maintain your weight. You can try various ways for this. For example, you can exercise with videos, walk every day. Find yourself a workout buddy. This will motivate you.
Nutritional change
According to various studies, by the time you reach the age of 50, the body will need 200 fewer calories per day. Therefore, it is important to avoid foods that provide extra calories, such as sugary drinks, sugary foods, and fatty foods.
exercise to build muscle
Losing muscle mass is a major problem faced by older adults. This can be reduced by doing strengthening exercises. Additionally, it will help you regain muscle mass lost due to inactivity. Resistance training also helps prevent osteoporosis.
Target arms, legs, glutes, and abs, among other muscle groups. Be careful not to overdo it to avoid injury.
Watch out for alcohol!
Limit alcohol consumption as it will cause you to consume extra calories. In fact, stay away completely from the point of view of health and weight control.
Maintain sleep patterns
Adequate and quality sleep is very important for a healthy weight. In people who sleep too little, the "hunger hormone"ghrelinIn levels rise, the “satiety hormone”leptinin levels drop. This increases the likelihood of gaining weight.
Unfortunately, many women during this period experience sleep disturbances due to hot flashes, night sweats, stress and other physical effects of estrogen deficiency. Try to eliminate the sleep problem by using natural methods as much as you can.
Reduce stress
StressMitigation is important during the menopausal transition. In addition to increasing the risk of heart disease, stress leads to high cortisol levels associated with increased abortion fat. Various methods, such as practicing yoga, help relieve stress.
Not every woman gains weight during menopause. However, it will be useful to keep the weight under control during this period. Start changing your lifestyle before you hit menopause and make it a habit. You will see a difference in yourself as you start to move more and eat healthier.
To summarize;
Menopause is not a disease. It is a natural part of life. This is a time that will be challenging both physically and emotionally. Although the symptoms of menopause occur in a way that forces everyone, these symptoms are alleviated with a healthy diet and regular exercise. With a healthy diet and regular exercise, the weight gain problem that may arise during this period will also disappear.
