World Menopause Day
It's World Menopause Day which raises awareness for women who face health issues when approaching, during and beyond the menopause.
Women can experience a variety of symptoms and conditions, the most common are: Irregular periods. Hot flashes and night sweats. Mood swings, anxiety or depressive thoughts. Increased abdominal fat and weight gain. Insomnia and sleep quality. Thinning hair and dryer skin. Breast charges. Research suggests natural treatments can be beneficial such as - Eating a diet which includes plenty of essential minerals and healthy fats. Organic fruits and vegetables which can help balance hormones. Cruciferous vegetables such as broccoli, cabbage and kale. High fibre foods might help balance the production of estrogen. Omega 3 fats, studies show that frequently consuming omega-3s facilitates in hormone production and might help to prevent preeclampsia, postpartum depression, menopausal problems, postmenopausal osteoporosis, heart complications, depression and breast cancer. Water, aim for at least 8 glasses daily to help replace fluid lost from hot flashes and to decrease bloating. Avoid foods that make symptoms worse, such as: Processed and packaged foods. Conventional meat. Added sugar. Refined oils and fried foods. Carbonated drinks. Alcohol. Try to reduce and manage stress: Many women experience increased anxiety, moodiness and even episodes of depression during the menopause years. Managing stress in your life is one important way to reduce behaviors or symptoms like emotional eating and weight gain, fatigue, getting poor sleep and low libido. Different stress-reducing complimentary and alternative medicines work for different people. Some effective ways to relieve stress include: exercise, meditation, acupuncture, aromatherapy, spending time in nature. Essential Oils for Managing Menopause Symptoms: Clary sage oil is the most effective essential oils for balancing hormones. It can help offer relief from menopause symptoms including increased anxiety and hot flashes. In addition, roman chamomile oil reduces stress, peppermint oil can help cool the body from hot flashes, and thyme oil can help naturally balance hormones. Get regular exercise: Exercise is important for managing several risk factors associated with menopause complications, including becoming overweight or obese, having high levels of inflammation, getting poor sleep, experiencing bone loss or muscle wasting, and dealing with chronic stress. Certain studies have found that even if you haven’t been very active in the past, starting an exercise routine consisting of aerobic and strength-training exercise training at least three times per week for 12 weeks can result in improvements in sleep quality, insomnia and depression. Get enough sleep: Studies show that both excessive stress and poor sleep are linked with higher levels of morning cortisol, decreased immunity, trouble with work performance, and a higher susceptibility to anxiety, weight gain and depression. To allow your body to recover from stress, control your appetite and improve energy, aim to get 7-9 hours of sleep every night. I'm no expert in this subject and I have taken research from Dr Axe. However, should you wish to contact an expert in menopausal matters I would strongly recommend you contact Tanith Lee www.mrsmenopause.co.uk
