How can menopausal women heal themselves better?

Menopause is a hurdle for women, and a difficult one to overcome. While some women go through menopause very well and do not have many symptoms, for more women, it is unbearable. Faced with frequent hot flashes, night sweats, mood changes, insomnia, weight gain, and many changes in their bodies, what is the best way to heal? Should we suffer in silence or not care at all? Let's talk about this today.

Understanding menopause

First of all, we must realize that menopause is a necessary process of normal aging of our body, and we should not treat it as a disease. It is very important to correctly recognize the impact that menopause may have on our body and learn how to cope with it. This can have a significant impact on the female reproductive system, cardiovascular system, skeletal system, and many other systems.

However, many women believe that menopause is an inevitable process that all women may have to go through, so they choose to endure it, and when they experience many symptoms, such as severe hot flashes or sleep problems, memory loss, or even more serious symptoms, they still choose to suffer in silence and do not go to the hospital for help, which is a mistake.

Some women choose not to take the changes in their bodies seriously, even when they have elevated blood pressure, dyslipidemia, or bone problems, which is also a mistake.

In the face of the many symptoms that menopause may induce in our female friends, Dr. Xie believes that the best way to heal must be to pay attention to menopause psychologically, to understand what problems menopause may cause in women, and to learn to cope with them, and to have a good attitude, never to become anxious, depressed and irritable because of the many symptoms, which may further affect our bodies. Only by paying attention to menopause psychologically and conditioning ourselves mentally can we cope better with menopause and smoothly go through this special time, which is the most important thing in seeking a cure for the many problems of menopause!

So how should we learn to cope with some of the common symptoms of menopause? Dr. Xie will tell you in detail.

Menopausal women, how to deal with hot flashes

The two most common symptoms of menopausal women are hot flashes and night sweats, which sometimes appear suddenly, with a flushed face and sweating, and feeling like they have just played a game of soccer.

Then, in the face of this problem, women are advised to pay attention to the following details.

Do not drink alcohol, do not drink coffee; try not to eat spicy food; must pay attention to the indoor environment, try to keep their indoor environment, the temperature is more appropriate, do not be too cold or too hot; do not subject yourself to excessive pressure for a long time; try not to wear particularly tight clothes; do not smoke themselves, but also try to reduce exposure to second-hand smoke; this cold weather, it is recommended to wear more layers of clothes, can be based on You can increase or decrease your clothing in time according to the occurrence of hot flashes.

When the onset of hot flashes is particularly obvious, you can drink some cool water or use a fan or fan to cool down.

Try to wear cotton clothes, which will absorb more sweat, and try to use cotton bed sheets in the bedroom.

How to cope with weight gain

Many menopausal women face the problem of weight gain, which is mainly due to the following reasons: first, fluctuations in hormone levels and low estrogen levels can lead to an increase in fat storage; in addition, as women grow older, they face a decline in muscle mass, which means that muscles become more slender, so fat is more likely to accumulate. In addition, women are more likely to have insulin resistance during menopause, which is one of the most important reasons for weight gain.

A study found that menopausal women on a low-carbohydrate diet reduced their body weight by nearly 20 pounds and 27.5% of body fat within 6 months.

In addition, menopausal women are also prone to abnormalities in blood lipids during this period. A scientific and reasonable diet is also beneficial for controlling blood lipids, blood pressure, and blood sugar, so the Mediterranean diet is a good choice, and the proper intake of nuts, olive oil, fish, vegetables, and fruits is very important for us to better control our weight and avoid some corresponding diseases.

The diet is a part of weight control, but proper exercise is also a necessary factor. Menopausal women should properly carry out some weight training, such as jogging, brisk walking, and bicycling, which will increase their calorie consumption, and menopausal women will also face the problem of osteoporosis. It has a very good effect.

Good habits will also help us to better control our weight, we must adjust our sleep, do not allow ourselves to stay up late or irregular work and rest, which may lead to weight gain.

Don't put yourself under too much stress, try to learn to control your mind and adjust your mindset, which is very important.

How to deal with bone pain

Menopausal women can suffer from osteoporosis due to a precipitous drop in estrogen levels, a condition we call menopausal osteoporosis.

Many patients may ignore this problem. When you have osteoporosis, you may experience pain that wanders around your body, such as back pain today, knee pain tomorrow, and ankle pain the day after; some women may experience mood changes, such as depression and anxiety; some women may experience significant sweating and weakness.

When you have these symptoms, have experienced menstrual changes, and are over 45 years old, then it is recommended that you go to the hospital for a dual-energy X-ray to clarify whether there is bone loss or osteoporosis and to actively adjust your diet and lifestyle.

In the diet should be appropriate to increase the intake of dairy products, nuts, deep-sea fish, eggs, soy products, and dark green vegetables, these foods are rich in calcium and vitamin D and can help us better regulate bone health, we have found that these diets and our weight control do not conflict with each other?

As mentioned earlier, it is important to do some weight-bearing exercises, preferably a combination of aerobic and anaerobic exercises, to better help strengthen our bone health.

If you are found to have significant osteoporosis after a dual-energy X-ray, or if you have had a fracture during menopause, then it is recommended that you seek the help of a professional endocrinologist and undergo active anti-osteoporosis treatment. Drugs, combined with lifestyle and dietary changes strengthen the bones and avoid osteoporosis or reduce the damage that osteoporosis brings to us.

Menopause and memory loss

Memory impairment is very common among menopausal women and is related to age-related changes in hormone levels.

Many women find themselves unable to remember things, forget to write, forget to bring their keys or lock their doors and are unable to learn a new skill.

Don't worry if any of these situations occur, because they won't last long and your memory will improve after menopause.

It is recommended that you do not give up the habit of reading or studying during this period, you must keep your brain working, spend time talking with your family or friends, learn new skills, such as musical instruments or cooking, and always keep your brain in an active state, which is very important to maintain our memory. In addition, we need to exercise, do some aerobic and anaerobic exercises, and adjust our diet, which has been detailed in the previous section!

Whether to use hormone therapy

This is an issue that many women are concerned about. Since women's hormone levels drop significantly during menopause, can hormone therapy be used to relieve their menopausal symptoms? The answer is yes, but one must be careful not to use drugs indiscriminately.

Just recently, Dr. Xie saw a patient with calf pain who was found to have intermuscular vein thrombosis. She didn't smoke, didn't drink, and didn't have any lifestyle vices; the only abnormal thing was that she heard from others that taking estrogen could relieve her menopausal symptoms, so she went and bought the medication herself, which resulted in the formation of her thrombosis.

We should know that low-dose estrogen therapy can help us relieve vasodilatory symptoms such as fever and night sweats, can relieve genital and urinary symptoms of menopause, can provide women with protection against cardiovascular disease, help relieve depression, strengthen bones, and prevent loss of muscle mass, but we should also know that hormone therapy also carries certain risks, for example, some studies have found that the use of hormone therapy, For example, some studies have found a correlation between the use of hormone therapy and the risk of breast cancer in women, as well as an increased risk of thrombosis and stroke.

Dr. Xie recommends that if your menopausal symptoms are particularly severe, you must consult a professional gynecologist and endocrinologist for the relevant laboratory tests and choose the type of hormone therapy according to your health condition, and never choose your medication, which is very dangerous.

Conclusion

Did you find out here? Some of your menopausal symptoms can be actively managed through diet and lifestyle interventions, and even women with symptoms that are too severe can be treated with hormone therapy if indicated.

If we want to fight menopause and pass this special period smoothly, the most important thing is to adjust our mentality, don't suffer in silence and don't let it happen, change our living and eating habits, choose the appropriate way of coping according to our symptoms and have a positive attitude towards life. Please believe that menopause is the beginning of a new life, not the end of a good life.