- by Motherhood Hospital
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- Apr 01 2017
Cardiovascular disease – A drop in estrogen levels often goes hand-in-hand with an increased risk of cardiovascular disease.
In order to reduce the risk of developing cardiovascular disease a woman :
- Should quit smoking,
- Try to keep her blood pressure within normal levels, do plenty of regular exercise,
- Sleep at least 7 hours each night
- Eat a well-balanced healthy diet.
Osteoporosis – A woman may lose bone density rapidly during the first few years after menopause. The lower a person’s bone density gets the higher their risk is of developing osteoporosis.
Urinary incontinence -The menopause causes the tissues of the vagina and urethra to lose their elasticity, which can result in frequent, sudden, strong urges to urinate, followed by urge incontinence (involuntary loss of urine). Stress incontinence may also become a problem – urinating involuntarily after coughing, sneezing, laughing, lifting something, or suddenly jerking the body as may happen when we temporarily lose our balance.
Low libido – This is probably linked to disturbed sleep, depression symptoms, and night sweats, a study found.
Overweight/obesity – During the menopausal transition women are much more susceptible to weight gain. Women may need to consume about 200 to 400 fewer calories each day just to prevent weight gain – or burn of that number of calories each day with extra exercise. The chances of becoming obese rises significantly after the menopause.
Breast cancer – Women are at a higher risk of breast cancer after the menopause. Regular exercise after menopause significantly reduces breast cancer risk.
Recent Developments On Menopausal Symptom Treatment
- Acupuncture may reduce severity and frequency of menopausal hot flashes
- Growth hormone ‘treats osteoporosis in postmenopausal women’
- Soy diet may prevent osteoporosis in menopausal women
- Exercise eases hot flashes during menopause moments on menopausal symptom treatment
Menopause Self Help
Unless your symptoms are severe, you may find that some changes in your lifestyle and diet are all you need to deal with the symptoms.
Hot Flashes and Night Sweats
- Do plenty of exercise.
- Avoid wearing tight clothing.
- Make sure the bedroom is not hot.
- Try to reduce your levels of stress.
- Remember the following commonly trigger symptoms for susceptible people: spicy food, caffeine, smoking, and alcohol.
- Exercise regularly. However, do not exercise too late during the day. Exercising too late may keep you awake longer.
- Go to bed and get up at the same time each day – even during weekends.
- Cut out all drinks and foods that contain caffeine.
- Learn how to do deep breathing, guided imagery, and progressive muscle relaxation.
- Make sure you do not get tired – get plenty of rest.
- Do regular exercise. If you can, do strenuous exercise – check with your doctor whether this is OK for you.
- Practice yoga. Make sure you have a well qualified trainer.
Vaginal Discomfort and Dryness
- Get some OTC (over the counter) water-based vaginal lubricants or moisturizers.
- Stay sexually active.
Practice pelvic floor muscle exercises – Kegel exercises. If you practice three or four times a day you will most probably notice a difference after a few weeks.
Overweight / Obesity and Osteoporosis Prevention
- Eat a well balanced diet that includes plenty of vegetables, fruits, whole grains, good quality fats, fiber, and unrefined carbohydrates.
- Try to consume 1,200 to 1,500 milligrams of calcium and 800 IUs of vitamin D per day.
- Do plenty of exercise.
- Make sure you sleep at least 7 hours each night.
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