It is not a disease. Yet menopause can be the cause of many discomforts, sometimes even such as to compromise serenity. Here are some tricks to control the most frequent symptoms, such as hot flashes.
It arrives for all women, between 45 and 50 years old, and almost always with characteristic signals. First of all, those unpleasant and sudden hot flashes that inflame especially the face, but not only.
And, then, the cycle begins to be irregular and often appear insomnia, sense of dissatisfaction, anxiety, decreased sexual desire and irritability.
Doctors call it climacteric. That is the phase of every woman’s life characterized by hormonal imbalances that precede menopause. And, although it is a natural passage, it is undoubtedly a delicate period, to which due attention should be paid.
All the fault of the drop in estrogen
The hormonal changes that mark the end of childbearing age induce a series of short, medium and long-term effects, different from woman to woman, and also experienced differently by each. But in some cases it can compromise their relationship life.
The drop in estrogen causes, first of all, vasomotor disorders that originate the typical hot flashes, ie those sudden heat waves that can involve the whole body, but which more often concentrate on the face, accompanied by abundant sweating. And that can appear several times during the day and night.
But it should not be forgotten that this is only the most obvious sign of the drastic reduction of female sex hormones: a state that is also accompanied by other, no less relevant disorders.
Such as those affecting the genitourinary system: vaginal dryness and increased susceptibility to inflammation and infection. Or involving the skin, which becomes drier and loses elasticity, hair thinning and, over time, even bones that become weaker.
The process of renewing the skeleton, in fact, no longer being properly regulated by estrogen slows down, so that part of the amount of demolished bone tissue is no longer replaced. This is why osteoporosis may appear over time.
In any case, it is possible to live this change with serenity, maintaining a state of psycho-physical well-being in spite of the modified hormonal structure. Here’s how to counteract the most annoying symptoms, such as scalman, while slowing down and preventing damage in the medium and long term.
Practical anti-cauldron measures
Suitable diet. With the arrival of menopause, a change in eating habits becomes a must; The diet should be related to the physical activity of each woman, taking into account the slowdown of metabolism.
The diet must be light and varied, with foods that it is good to reduce and others to be put on the table more often. Let’s see what they are:
| To be privileged | To be reduced |
|---|---|
| Fish | Fats |
| Skim milk | Salt |
| Low-fat yogurt | Refined carbohydrates |
| Fruits and vegetables | |
| Extra virgin olive oil |
And to keep the unpleasant flushes at bay, we bring soy to the table. Thanks to its phytoestrogen content, in fact, it can significantly reduce them. While we try to avoid alcohol, caffeine, spicy foods, pepper and chili, which could trigger scalmane.
Exercise: at least 30 minutes every day. Walking, running, cycling, but also any other activity that is welcome. With the precaution to interrupt it at least 3 hours before going to sleep, to help prevent hot flashes and night sweats.
An eye on the fibers… clothes: better to wear cotton clothing that allows the skin to breathe better by reducing heat; and in the hottest season even the aid of a fan may be appropriate.
Hormone replacement therapy
Especially when menopause creates discomfort such as to compromise work and social life, it is also good to resort to therapy. Traditional hormone replacement therapy (HRT), based on the administration of estrogens and progestogens, can provide relief from hot flashes and other climacteric symptoms.
However, estrogen has been associated with some medical risk and should therefore be used carefully. Not all women can resort to such treatment because in the presence of certain pathologies it could be more harmful than useful.
A natural alternative
As an alternative to classical hormone replacement therapy, research has identified phytoestrogens. They are compounds present in many plants (but especially in soy and its derivatives). These are inactive molecules that are transformed by our intestinal bacterial flora into substances with activity similar to that of estrogen.
In the last decade the dry extract of soy has been the subject of numerous studies that have confirmed its activity on the typical symptoms of menopause, in particular on hot flashes, without being burdened by undesirable effects.
And it has also been shown to be effective and safe in preventing osteoporosis typical of menopausal women.
To improve the absorption of soy isoflavones, but also of antioxidant substances contained in food, it is also advisable to take probiotics, such as inulin, which improve the bacterial microflora of the intestine, important for the health of the whole organism.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
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