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4 tips for managing menopause symptoms

4 tips for managing menopause symptoms

Menopause is a transitional phase that indicates the end of a woman’s menstrual cycle. It is usually observed within and after 12 months of the last menstruation, and its symptoms can last over many months. Menopausal women usually experience symptoms like night sweats, hot and cold flashes, irregular periods, issues with sleep, vaginal dryness, and thinning of bones and hair during this phase. However, menopause and its symptoms can be managed by following these tips:

Get adequate sleep
Insomnia is a common symptom that most women experience during this phase. Hot flashes, frequent urination, and joint pain are other symptoms that can further disrupt sleep. Here is how one can set up and stick to a sleeping schedule:

Consult the doctor, who may recommend hormone replacement therapy (HRT) or mild anti-depressants to help people sleep.
Engage in physical activities like aerobics, jogging, and running to induce good sleep and increase your sleep duration.
Do not sleep right after dinner. Develop the habit of eating at least two hours before bedtime.
Have no more than one or two cups of coffee, tea, chocolate drinks, or cola every day. Caffeine can trigger both hot flashes and night sweats. It is also a natural diuretic that can increase the urge to urinate and disturb your sleep.
Make the bedroom comfortable by setting the right temperature and humidity levels for undisturbed sleep.
Develop a sleeping routine by going to bed and waking up at the same time every day.

Start exercising
Being physically active during the phases can help people manage their moods and reduce the chances of undergoing severe stress. Allocating 30 minutes a day for physical activities can help with one’s overall health. Some ideal exercises for women going through menopause are:

Aerobics that increase heart rate and improve blood circulation
Stretching exercises
Walking, running, cycling, jogging, or any sport that they enjoy

Manage stress
Making small yet significant changes to the lifestyle can help one adapt to the physical and emotional changes experienced during the period. Picking up a new hobby like music, art, pottery, or working on something one enjoys can keep stress at bay. This can help one overcome the fatigue that is a natural consequence of experiencing menopause.

Make better food choices
Lower levels of estrogen can cause irregular or heavy periods, which also leads to loss of fertility. High blood pressure and higher cholesterol levels are common consequences of menopause. They can put one at a higher risk for heart diseases. The efficacy of HRT depends on the type of hormone used and one’s current health condition. HRT is also not recommended if one has a risk of endometrial and breast cancers. In such cases, people can work on managing symptoms with the right food and lifestyle choice to reduce the impact of lower estrogen levels. The following items should be added to meals:

Calcium-rich foods: People start losing calcium from the age of 35, and this gets accelerated during menopause, leading to a higher risk of osteoporosis. Plan a menu that has portions of calcium-rich items like leafy vegetables like spinach, kale, watercress, and broccoli; fruits like dates, kumquat, kiwis, and mulberry; cheese, milk, and yogurt; fish like salmon, whitebait, pilchards, and sardines; nuts like Brazil nuts and almonds.
Foods with vitamin D: The best source of Vitamin D is sunlight. Spending about 10 minutes outdoors in the morning and evening can help one’s skin can absorb sunlight. Further, doctors can recommend supplements along with foods rich in vitamin D like mushrooms; fish like salmon, herrings, sardines, and egg yolk; food fortified with vitamin D like soy milk, cereals, and orange juice, oatmeal.
Foods that help absorb calcium: The reduction of bone density is an unavoidable fallout of low estrogen. Apart from increasing calcium intake, one should also focus on combining it with food that helps the body absorb calcium. Peanuts, meat, cheese, onions, garlic, whole grains, nuts, soya, linseeds, and legumes are some foods that help increase calcium absorption.

Change cooking style
One can also change their cooking habits to make the food healthier and able to manage the symptoms. Some such changes include:

Shifting from animal-based fat to plant-based oils for cooking
Reducing the amount of salt in cooking
Using more herbs and spices for seasoning
Shifting from simple carbs to complex carbs and high-fiber food
Eating a bowl of nuts and seeds four times a week
Adding 4 or 5 colored vegetables or fruits to the daily nutritional regimen

Explore treatment options
Doctors classify the transitional period into 3 phases—perimenopause, menopause, and post-menopause. The first phase can last for five years with irregular periods and reduced possibility of pregnancy. The second is when one goes through their last period. Post-menopause is observed after 12 months of the last menstruation, and it implies that the body no longer produces estrogen. The phases can increase the risk of hormonal changes, osteoporosis, urinary incontinence, and even heart diseases. It is important to communicate concerns with the doctor to help understand the associated risks and manage persistent symptoms. The doctor can recommend the following options:

Increased consumption of calcium and vitamin D through meals and supplements
Hormone replacement therapy (HRT) in the form of tablets or injections
Gabapentin to control hot flushes
Use of vaginal lubricants to reduce discomfort and dryness
Low-dose anti-depressants (if needed)
Pelvic floor muscle exercises for reduced bladder control
Periodic health check-up

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Understanding arthritis – A common joint condition

The joints are constantly working while we move our limbs, so, understandably, people may develop certain joint conditions that cause pain and compromise mobility, especially with age. One of the common joint conditions is arthritis, which leads to joint inflammation and mild to severe pain. While there are several types of arthritis, the two most common types are rheumatoid arthritis and osteoarthritis. Stages Rheumatoid arthritis has four stages: Stage 1: At this stage, inflammation occurs inside the joints, and swelling, stiffness, and joint pain are the common symptoms. Stage 2: The inflammation of the joint lining, synovium, aggravates at this stage and results in cartilage damage. The affected joints’ range of motion is also compromised, causing pain and discomfort. Stage 3: At this stage, the severity of the joint condition increases, and it leads to bone damage. This results in more pain, loss of mobility, and weakness of muscles. The bones rubbing against each other can cause bone deformity as well. Stage 4: This is the final stage where the joints stop functioning completely. It leads to more pain, stiffness, and swelling, and the bones may even fuse, which is known as ankylosis. Osteoarthritis also has four stages of progression: Stage 1: Wear and tear may affect the knee joints, and minor spur growths on the affected bone can also be seen, but the condition does not cause too much pain at this stage. Stage 2: The bone spur growths increase and cause pain, and the knee joints become stiffer. Stage 3: This stage is characterized by joint inflammation leading to increased pain and stiffness. Walking can also cause popping sounds in the joints. Stage 4: The space between the bones in the joints becomes very narrow, causing the cartilage to wear down. Also, a chronic inflammatory response caused by the breakdown of cartilage aggravates discomfort and pain. Diagnosis of arthritis These joint conditions can be diagnosed using several tests. A physical examination reveals whether a patient has red, warm, and tender joints, and this test also helps examine the fluid around the joints. A rheumatologist can analyze the level of inflammation in the joints to determine the type of arthritis an individual is affected with. Also, blood tests are undertaken to check for antibodies like anti-CCP, rheumatoid factor, and antinuclear antibody. In addition, X-ray, CT scans, and MRI are also performed to check the condition of the cartilage and bones. Prevention of arthritis A family history of joint conditions like arthritis or aging can increase one’s risk of developing arthritis, but making certain lifestyle changes can also help lower the chances of developing the condition. To start with, one should include more foods with omega-3 fatty acids in their diet as these healthy fats are anti-inflammatory. One should also exercise regularly, keep their weight under check, reduce stress on their joints, and try to avoid injuries. Also, if one notices any symptoms of arthritis, they should consult a doctor immediately as early diagnosis goes a long way in managing the condition effectively through timely treatment.

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5 things to keep in mind to ensure a healthy pregnancy

The thought of welcoming a new member can be ecstatic. Health care during pregnancy is referred to as prenatal care and is of great importance, as it helps to deliver a healthy child and lowers the risk of premature birth. During pregnancy especially, support from your family can help more than one can imagine. Here are some things to watch out for and the top tips to ensure a safe and healthy pregnancy: Morning sickness Morning sickness usually sets in the fourth or fifth week of pregnancy. Some pregnant women may develop vomiting sensations all day and night. This period can be emotionally challenging, with fatigue setting in. Here are some ways in which the family can help: Paying close attention Certain types of meals could trigger nausea and the urge to vomit. As a family member, it is important to closely watch which foods trigger such flare-ups and try to avoid them during pregnancy. Generally, it is recommended that pregnant women stay away from fat and greasy food, as it becomes difficult to digest them. In addition, certain kinds of smells could also trigger nausea. Paying close attention to these triggers is also important to keep morning sickness at bay. Hydration Constant nausea would undoubtedly lead to dehydration and loss of electrolytes in the body. Ensuring the intake of enough liquids could go a long way toward a healthy pregnancy. Emotional support The American Pregnancy Association has stated that pregnant women will feel a considerable shift in their emotions due to changes in hormones. The progesterone and estrogen levels soar to accommodate the growth of the fetus, and this is the period where the irritation levels soar high. Negative emotions like fear and anxiety also set in, specifically in the first trimester and the last two months of pregnancy. Here's how you can help: Be available to talk Asking the pregnant woman how she feels and intently listening to her can help. It is also in such conversations that the concerns and fear that were buried inside emerge. Staying patient Most family members could land up directly in the middle of mood swings. Escalation could lead to arguments or fights, which is a complete no during pregnancy. The key here is to be calm and patient. It is also important not to escalate any issue and let it pass. Share the chores Family members should ensure that the going-to-be mother gets enough rest and exhibit their responsibility by taking up chores. Pregnancy brain People often use this term to refer to forgetfulness during pregnancy. But in all honesty, pregnant women go through this phase due to the spike of certain hormones, which affects the neurons in the brain, leading to poor memory. Recent research has also unveiled that pregnant women tend to have a reduced ability to retain or learn new information. As a family member, one could draft a schedule using simple hacks. Just drawing up a schedule on a wall or checking in with going-to-be mother could ensure that she does not miss anything important. Although this might seem simple, maintaining consistency is important and would also help women feel taken care of. Pregnancy and physical health The body goes through tremendous transformations during pregnancy. A growing belly and a substantial increase in weight could cause discomfort. In addition, there could also be swelling of the feet, bleeding of the gums, and extra growth of hair or extreme loss of hair. Towards the third trimester, women may notice that their breast size goes up, and stretch marks become all the more visible. With all these changes, women tend to feel anxious and overwhelmed.  Taking walks Going for a walk with her or doing some physical activity ensures that the body stays fit, which is essential during childbirth. Cooking Adding pregnancy-friendly recipes that are nutritious to meal plans can help.  Getting ready Pregnancy is a whole new experience, so knowing how to prepare for it can be challenging. Usually, pregnant women can start to predict their fetal movements from the third trimester. More so, towards the end of the 8th month, there is a tendency for the mothers to develop a "nesting" tendency where they mentally and physically manifest the idea of getting ready for delivery and their journey thereon. You can start by:  Buy baby friendly thing Shopping for things like maternity clothing and baby equipment to embrace the growing life within her can boost her confidence.  Packing the hospital bag Every woman tends to prepare a checklist much before the delivery date. Being available with her to draw up a schedule and pack her bags for hospitalization is a great gesture to show emotional bonding. Being there for appointments Most importantly, it would be advisable to be available for all or most hospital visits and scans so that the family members understand how the pregnancy is going first-hand. Pregnancy has many ups and downs, both emotionally and physically. While each pregnancy is different, it would be an understatement to refer to pregnancy as an emotional rollercoaster ride. The strongest anchoring in the nine months would be family, and their support extended to the going-to-be mother. 

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