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Self-care During Menopause
Menopause is not the
end of the road for all women. Rather, it is a beginning of another
journey towards self-realization. Many changes occur in a woman’s
physical, emotional and psychological aspects during menopause. Many of
these changes often cause stress and depression among women.
Medically, menopause
is defined as the time after 12 months have passed since your last period.
Some women may experience a number of physical and emotional changes,
including hot flashes, sleep disturbances and night sweats, vaginal
changes, irregular menstruation, decreased fertility, insomnia, mood
changes, changes in sexual desire, changes and appearance.
A woman's experiences
during menopause may also be influenced by emotional, life changes such as
children leaving home, divorce or widowhood, retirement, changes in
domestic, social, and personal relationships, changes in identity and body
image, or anxiety about loss of independence, disability or loneliness.
Here are a number of
steps to help reduce or prevent the more negative effects of menopause.
- Cool those hot
flashes. Hot flashes are
sudden or mild waves of body heat that rise from the chest to the face
causing facial redness and sweating. Eat enough calcium and other
nutrients necessary for calcium absorption. Also try to have at least
one food rich in phytoestrogens which are found in soy products
(soy milk, tofu, miso), legumes, and certain fruits and vegetables
(squash, yams, carrots, papayas). Taking in Vitamin B-complex and
Vitamin E supplements are also helpful. Limit caffeine-intake found in
coffee, tea, alcohol, chocolate, along with alcohol, sugar and spicy
founds.
2.
Decrease vaginal discomforts.
Because of certain shifts in hormonal production, women may experience
burning, itching and discomfort during sexual intercourse. Use
over-the-counter water-based vaginal lubricants or moisturizers.
3.
Exercise regularly.
Exercising helps release endorphins which in turn help reduce stress and
promote well-being. Physical activity can relieve hot flashes, improve
sleep, and protect you against cardiovascular disease, diabetes,
osteoporosis, and weight gain. Try a combination of strength-training
exercises and aerobic exercises such as walking, jogging and dancing.
4.
Optimize sleep.
Avoid caffeinated food and beverages and try to exercise right before
bedtime. Practice a number of relaxation techniques such as deep breathing
or yoga.
5.
Don’t smoke.
Smoking poses a lot of health problems. It increases the risk of heart
disease, stroke, cancer, and a range of other problems. Smoking may also
increase hot flashes and bring on earlier menopause.
6.
Have regular check-ups.
Always see your doctor and schedule for mammograms, Pap tests and other
screening tests. Remember prevention is always better than cure. |
