The hormonal change during the menopause does not always have to be accompanied by countless discomforts. Women who suffer from hot flushes, headaches, mood swings and hair loss during the menopause can counteract this with simple tips.
What is menopause?
Menopause is the period of hormonal change between the ages of 45 and 55. The female sex hormone in the blood is reduced and some physical changes occur, which are usually associated with complaints. Like puberty, menopause is a natural part of a woman’s life. The reason for the hormonal change is that the egg cells in the ovaries run out and the tissue responsible for the production of the hormones estrogen and progesterone slowly withers away. The term menopause comes from ancient Greek and means “stop, pause” and refers to the cessation of female fertility and defines the time of the last menstrual period. The entire period of menopause is called the climacteric.
What symptoms can occur?
About one-third of women suffer from severe symptoms during menopause, one-third have only mild symptoms and the rest do not notice any hormonal changes. The problems associated with menopause can usually last for years. Where some only notice the slow absence of menstruation, many women have such severe symptoms that they prefer medication, which is anything but healthy. The first signs of menopause are usually very diverse. They range from hot flushes, water retention, feelings of bloating, thick stomach, weight gain, sensitive breasts, insomnia, irritability, sensitivity, mood swings, headaches, bruising and irregular cycles to myomas, hair loss, impure or dry skin, dry mucous membranes, bleeding gums, reduced libido, etc.
What can be done about the symptoms?
Every woman experiences the menopause in her own personal way and so every woman has to find her own way to deal with the symptoms and alleviate them. The ups and downs for this phase of life is the positive attitude towards it. You cannot change your aging anyway and the more relaxed and calmly you accept the changes in your body, the less discomfort you will experience. Of course, there are also some tricks to counteract hot flushes and the like.
5 tips against menopausal symptoms:
1. Reduce, prevent hot flushes
Hot flushes, which are among the most common complaints, usually last around 3 minutes. In rare cases, however, they can last up to an hour. In order to counteract hot flushes, it helps to use natural materials for clothing, as synthetic fibres are easier to sweat and do not absorb sweat as well. During a hot flush it is a great advantage to keep your wrists under cold water. Dabbing the forehead and neck with a wet and cold cloth can also work wonders. The temperature in the office and at home should be kept low. Especially in the bedroom the room temperature of 18 degrees should not be exceeded. In addition, spicy food, hot drinks, coffee, alcohol and stress should be avoided, as all this only increases the hot flashes. Sweating (yes, that may sound strange) can also be combated by sweating. To make the body sweat consciously, regulates the body temperature and is considered a natural cooling.
2. Pay attention to your diet
Since weight problems often occur during the menopause, the diet should also be adapted accordingly. Hormonal changes lead to lower energy consumption, reduced muscle mass and increased fat storage. Industrially processed foods should no longer be on the menu, instead unprocessed foods with a high nutrient density such as whole grain products, potatoes, fresh fruit and vegetables, pulses, lean meat and cold water fish such as salmon, herring, sardines and mackerel are recommended.
3. Strengthen bones
With the onset of menopause, the protective effect of the estrogens, which delay bone resorption and promote the build-up, disappears. The degradation processes cannot be prevented, but they can be slowed down with a conscious diet and plenty of exercise. Yoga and Pilates are especially recommended.
4. Support through herbal remedies and micronutrients
The symptoms can be alleviated above all by the roots of the North American black cohosh. The special thing about its rootstock is that it contains plant hormones similar to oestrogen. Especially menopausal complaints such as hot flushes, sleep disorders and irritability can be significantly reduced. In addition, the root has a positive effect on bone density and vaginal mucous membrane health.
St. John’s wort extract is another aid that can alleviate the accompanying symptoms of menopause. It has a mood-enhancing effect and can counteract sleep disorders, nervousness, anxiety, and even mild to moderate depression. The herb intervenes in the neurovegetative process via various mechanisms and has an antidepressant effect.
The B vitamins vitamin B6, vitamin B9 (folic acid) and vitamin B12 also have a stabilising effect on the nerves and can alleviate nervous complaints. They are responsible for the formation of certain neurotransmitters, especially melatonin, the neurotransmitter for the day-night rhythm and serotonin, the neurotransmitter for balance and rest. They also support the nervous and immune systems, contribute to normal mental functions such as memory and concentration, and reduce fatigue and fatigue.
The active ingredient diosgenin contained in the yams is similar to the body’s own hormone progesterone. Diosgenin can displace estradiol bound to receptors and thus exert an estrogen-modulating effect.
Monk’s pepper also balances the hormonal balance. It raises the progesterone level and thereby boosts the body’s own estrogen production.
5. Avoid stress:
Stress should be avoided. Stress causes the hormone balance to go crazy and menopausal symptoms are intensified. Already half an hour of rest a day, e.g. by breathing exercises, leads to a relief of the symptoms.
