menopause

Overview of Menopause

Menopause can be defined as the absence of menstrual cycle in women’s lives. During this period, ovaries stop producing the normal amount of estrogen (female hormone). It’s a natural process of aging that usually occurs between 45 and 55 years. Women won’t be able to conceive naturally during as well as post-menopause period. It leads to several physical and psychological changes in the women’s body.

Symptoms of Menopause

Several studies and research prove that symptoms for menopause vary from women to women however, some of the common menopause symptoms have been specified here:

  • Hot flashes
  • Headaches
  • Night sweating
  • Palpitations
  • Flushed face
  • Thinning of hair
  • Low libido
  • Disturbed sleeping
  • Unwanted hair growth especially around the chin and upper lip
  • Ortho problems such as joint pains, osteoporosis
  • Excessive bleeding
  • Fatigueness

Precautions During Menopause

Women should take several precautions during menopause to avoid any complications. We have specified the known precautions during this period here:

  1. Calcium – Menopause can cause bones to weaken and increase the risk of ortho related complications. To avoid this, you should take calcium-rich diets such as eggs, dairy products, green leafy vegetables, almonds, and calcium supplements
  2. Vitamin A – Excessive bleeding during menopause can cause several health-related issues, however, we suggest you take vitamin A rich diet such as carrots, spinach, watermelon, goat liver, nuts, and sofa products
  3. Magnesium – For the proper absorption of calcium, avoid osteoporosis and calm your nervous system, you should take magnesium rich food such as grains, beans, lentils, quinoa, and tofu
  4. Vitamin D – Deficiency of vitamin D can increase the risk of cardiovascular problems, Cognitive disorders, and bone problem especially during the menopause to avoid this you should take a diet rich in vitamin D such as fish oils, cereals, salmon, mushrooms, dairy products, eggs, and tuna
  5. Vitamin B6 – Hormonal imbalance can cause stress in your body to overcome that you should take a diet rich in vitamin B6 such as pork, chicken, eggs, pulses, soya, and potatoes as it can help you combat insomnia and stress
  6. Weight management – It’s very crucial to managing your weight during this period as due to the hormonal changes in the body it can lead to obesity or excessive body fat. Which increase the risk of other health problems such as diabetes and cardiovascular problems in the later stage
  7. Exercise – Try involving yourself in the exercise regime such as aerobics, dance, walk, workout, and cycling. It helps in boosting your energy level and metabolism
  8. Water intake – It’s very important to keep yourself hydrated throughout the time as it lowers the risk of bloating
  9. Get enough sleep – Follow a bedtime routine for better sleep and avoid caffeine and alcohol consumption as it can interrupt your sleep
  10. Reducing Alcohol intake – Reddishness or hot flush skin is the common symptom of menopause and studies has shown positive results of some triggers such as alcohol, spicy food to cause this.

Above mentioned precautions are not the only things which you should take care. There other several factors which need to be taken care during menopause.

Disclaimer: Nothing in this article is to be construed as medical advice, nor it is intended to replace the recommendations of a medical professional. For specific questions, please consult a specialist for advice.

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