Making Simple Lifestyle Changes A guide to lifestyle and dietary measures that can help you to be positively natural about menopause. Positively Natural about Menopause Pharmacare Europe - Lifestyle Booklet A5 8PP (11-1406)_Layout 2 18/10/2011 15:46 Page 1
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Making Simple Lifestyle Changes - Menopause Matters
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Making Simple Lifestyle Changes
A guide to lifestyleand dietary measuresthat can help you to be positively natural about menopause.
The menopause itself is merely the day on which menstruation stops and awoman's fertility comes to an end. The female body, however, goes through aseries of changes leading up to this event. These years are known as theperimenopause, meaning around the time and before the onset of themenopause.
As you enter your forties egg production starts to slow down and levels ofoestrogen, the hormone produced by the ovaries during childbearing years, startto drop.
Usually around the age of 50, as oestrogen levels drop still further, many womenstart to experience symptoms, which can last for months or linger for years.
The Symptoms
Menopausal symptoms can be divided into three main groups:
Oestrogen Withdrawal SymptomsIncluding hot flushes, night sweats, vaginal dryness, loss of libido and urinarysymptoms
Physical SymptomsIncluding aches and pains, irritable bowel syndrome, constipation, fatigue,migraines and headaches.
Over the past 20 years the Natural Health Advisory Service has pioneered ascientifically based natural alternative programme to help combat the symptoms ofthe menopause and aid in keeping the heart, bones and memory strong.
The key elements of the programme are:
o A healthy diet rich in phytoestrogens or plant oestrogenso The use of scientifically based 'standardised' dietary supplementso Moderate but regular physical activityo Daily relaxation
The value of physical activity for a long healthy life cannot be over emphasised,especially at the time of the menopause. As well as increasing energy levels, it canhelp to relieve symptoms of depression, anxiety and insomnia and boost levels ofconfidence, self-esteem and wellbeing.
You should aim to do some form of physical activity for at least half an hour, fivetimes a week. Weight bearing activities, which includes any exercise that putsweight through your bones such as jogging, brisk walking, racquet sports, weightlifting, skipping or even squeezing tennis balls are the best option. They help tostimulate the regeneration of bone tissue and reduce calcium-loss helping toprotect bones against osteoporosis.
Simple measure such as walking up the stairs instead of taking the lift and walkingto the shops rather than jumping into the car or onto the bus can all help increasestamina and have a beneficial effect on the heart.
Sex can also be great exercise and research shows that women who make lovetwice a week suffer fewer hot flushes. Sexual activity also helps to boostcirculation and maintain the health of the vagina, reducing dryness and helping tomaintain good muscle tone.
Exercise Increases: Exercise Decreases:
HDL or 'good' cholesterol LDL or 'bad' cholesterol
Too much stress can have a negative effect on health and well being generally andmore specifically can exacerbate menopause symptoms such as hot flushes.Relaxation on the other hand can have very positive results. A 60 per centreduction in the frequency of hot flushes was seen in a study of women givenrelaxation training.
Spending as little as 15 to 20 minutes every day practising the following relaxationtechnique can help to keep hot flushes at bay. Try to find a time without anyinterruptions. Wear loose comfortable clothes and simply lie on the floor or yourbed.
1 Place a pillow under your head and relax your arms and lower jaw.2 Take a few slow deep breaths before you start.3 Then concentrate on relaxing your muscles, starting with the toes on one
foot then the other. Gradually work your way up your body.4 As you do so, tense each group of muscles and then relax them, taking care
to breathe deeply as you relax.5 When you reach your head and your face feels relaxed stay in this position
for around 15 minutes.6 Allow yourself to come out of the position gradually.
More formal methods of relaxation include yoga, massage, creative visualisation,pilates and self hypnosis.
Coping With Hot Flushes
o Taking several slow deep breaths as soon as you feel a hot flush coming on can help reduce their severity.
o Avoid hot drinks and soups as they can aggravate flushing. Alcohol and spicy foods are other triggers.
o Wear several layers of thin comfortable cotton clothing that you can peel off easily as necessary.
o Use lightweight layers of bedclothes and adjust according to the temperature.
o Carry some cool wipes in your handbag at all times.