How to Prepare Yourself for the Menopause

Mood swings, night sweats, hot flashes- these are classic signs of The Change. Women may dread it, but there is no avoiding it. The good news is, the impact of menopause can be greatly reduced as long as you begin preparing for it well in advance. When a woman has not had a period for over 12 months menopause has occurred. Once the ovaries stop producing eggs, the body experiences a subsequent reduction in the level of estrogen, progesterone and testosterone. The rapid decline of these hormones is what leads to most of the unpleasant menopausal side effects.

Think ahead. According to the American Medical Association, the average American woman begins menopause between the age of 50 and 54. If you are in your 30's or 40's it can seem a long way off, but to reduce the negative impact of menopause it is best to begin preparing now.

Begin to actively reduce the amount of stress in your life. This is beneficial in many ways, but a study done in 2005 by Oxford University found women who had stressful lives in their 30's and 40's experienced stronger and more complex symptoms during menopause than those who did not. If you cannot simplify your life, try taking up a relaxing hobby such as yoga, or set aside one night a week to go for a long walk.

Stop smoking. Research done at the University of Arizona suggests that women who smoke will go through menopause an average of 2 years earlier than their non-smoking counterparts. This is because smoking naturally reduces the quantity of estrogen in the body. Smoking also causes the skin to age prematurely; constant puckering creates excessive fine lines to around the mouth while squinting has a similar effect around the eyes.

Include a portion of high-quality protein in every meal. A balance of meat, fish, eggs and soy will encourage the production of sex hormones, which will improve your libido and overall sense of well-being. On top of this add loads of fresh fruits and vegetables to stimulate the thyroid gland. This can help reduce the impact of hot flashes. Nuts, especially Brazil nuts and almonds, contain vitamin E which is good for your skin and selenium which is a natural hormone booster. Also, be sure to include plenty of calcium rich snacks, such as yogurt or cheese, to help keep bones strong.

Start cutting back on the sugar. That doesn't just mean the candy, but the carbohydrates as well- such as white rice, white bread and potatoes. A certain amount of carbohydrates are essential for healthy blood sugar levels, but too many the most common cause of middle age spread.

Reduce the amount of coffee or other highly caffeinated beverages you're drinking. Caffeine disables naturally occurring female testosterone- the hormone which drives your libido.

Moderate the number of alcoholic beverages you're drinking. As you get older the quantity of alcohol you drink should be reduced to a single glass of wine or mixed drink one to two times a week. Alcohol has a general unfavorable effect on hormones. It interferes with the production of estrogen and impacts the function of the thyroid gland, which can lead to an increase in hot flashes and night sweats.

Begin an age-appropriate exercise program. If you're older, you'll need to think about putting less strain on your joints. Exercise programs which focus on swimming, walking, or dancing are good choices. Exercise can help keep you from gaining weight around the middle, reduces stress, builds muscle, and strengthens bones.

Additional tip

There are many supplements available over the counter. If you are struggling with menopause symptoms, there is generally no harm in trying them out. Talk to your doctor first to determine which product is the best choice for you.

Sources

bbc.co.uk

nationalhealthservice