It is essential to learn to handle stress to not worsen symptoms such as insomnia, anxiety, or depression. You may try with physical activity, or with relaxation or yoga exercises
If you're a woman aged between 45 and 55, which is well approaching or currently lives in menopause, it is possible that surprised you know that menopause actually lasts only one day, technically, the day in which your menstrual periods cease and that is considered to they have passed menopause, when the period is stopped for a full year. All the hot flashes, mood swings, weight gain, sleep problems and other unpleasant symptoms that occur during this change of life actually occur during perimenopause, it is simply the time prior to the last period.
As a woman, you must be aware that virtually any changes related to your reproductive cycle can affect you physically and emotionally and menopause is no different. While some women do not experience any symptoms at all, others have to struggle against a series of severe symptoms of inattention, sometimes difficult. Fortunately, only about 2 percent of women experience perimenopause symptoms that are severe enough to be able to weaken you, but that doesn't mean that the rest will not need a little relief.
What are your options?
Despite the uncomfortable as it may be, is important to remember that menopause is a natural phase of life, not a disease. As such, it does not require any treatment. Of course, if you're suffering from repeated hot flashes, insomnia and uncontrollable mood swings, just waiting a solution, especially when perimenopause can last for years. You can also try "menopausal" symptoms for months or years later. This includes symptoms such as:
• fatigue
• depression
• irritability and anxiety
• difficulty sleeping
• hot flashes
• pain in the joints and muscles
• loss of libido
When you need relief, hormone replacement (HRT) therapy may seem a viable option. Most of the symptoms of menopause occur due to the fluctuation in the levels of the hormones estrogen and progesterone. When the menopause, the ovaries stop producing these hormones completely, so the HRT works by replacing with synthetic alternatives, however, this treatment can have secondary problems.
Fortunately, there are free of side effects natural options to reduce the symptoms of menopause. Here are some:
1 exercise
If still not you do exercise regularly, now is the time to start. Studies show that exercise can relieve the feeling of stress, anxiety, and postmenopausal depression at the time that helps prevent weight gain. This is important, because research shows that overweight women have more hot flashes.
We recommend at least 2.5 hours per week of moderate Aerobic physical activity, 1 hour and 15 minutes of vigorous aerobic activity, or some combination of the two, together with strength-training exercises two days a week. Yoga, in particular, also have been linked with improvement of the symptoms of menopause such as hot flashes and sleep disturbances.
2. healthy diet
A diet rich in vegetables, proteins and healthy fats is essential for women approaching menopause. Foods that contain Phytoestrogens found in nature, as in flaxseed Lignans or isoflavones in whole grains and beans, can also help provide some relief of symptoms, acting as a weak form of estrogen in your body. You will also want to limit or avoid foods and drinks that contain sugar, caffeine and alcohol, which can exacerbate symptoms or trigger hot flashes.
3 acupuncture
Women receiving traditional Chinese Acupuncture had less severe hot flashes and less mood swings than women who received a placebo treatment. Recent studies of previous investigations have also found that acupuncture works as well as medication Effexor, that it is often used to treat hot flashes and other symptoms of menopause. In addition, acupuncture did not cause negative side effects (while Effexor caused nausea, fatigue, anxiety, and more), but their effects included an increase of energy, sex drive and sense of well-being which lasted for 15 weeks.
4. stress relief
Emotional stress can wreak havoc on the hormone at any stage of your life balance, while making symptoms as insomnia, anxiety and depression worse. Therefore, it is important to follow any strategy that will help you to reduce stress. Exercise, yoga and acupuncture, along with breathing deep, guided imagery, meditation, or even relax with a good book, everyone can help reduce stress.
5 herbal remedies
A number of herbs have been explored as possible treatments for menopausal symptoms. Among the most promising are:
Preliminary research suggests that black cohosh may have some estrogenic activity in the body, although subsequent studies have contradicted this version. However, current evidence suggests that black cohosh may be a safe alternative to synthetic hormones to improve mild mood changes, annoying hot flashes. Clinical studies in Europe found that black cohosh may provide symptomatic relief of menopausal hot flashes, night sweats, insomnia, nervousness, and irritability.
Ginkgo Biloba
Clinical studies have shown that ginko biloba supports the State of mental alertness.
Dong quai
Commonly known as the "female ginseng", dong quai can be a great support in the treatment for hot flashes.
Sage leaf extract
You can help reduce night sweats due to hot flashes of menopause.
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