MENOPAUSE – SYMPTOMS & COPING TECHNIQUES

Menopause is different for every woman. Some experience uncomfortable symptoms while others have few discomforts.

Here are some helpful tips on coping with menopausal symptoms:

Hot Flashes:
Common triggers include stress, alchohol, spicy foods, caffeine, cigarette smoke & heat. Daily exercise can help, walking, swimming, dancing & bicycling are all good choices. Deep slow abdominal breathing (6-9 per minute) is also helpful.

Insomnia:
Keeping rooms cool at night will help prevent night sweats. Avoid sleeping pills if possible, a warm shower at bedtime and eating milk products during the night can help.

The Dreaded Mood Swings, fears & Depression:
Practicing self-calming skills such as yoga, meditation or slow, deep breathing. Find a creative outlet that fosters a sense of achievement

Painful Intercourse:
Vaginal water-based moisturizing lotions or lubricants can help during intercourse. Have you heard about the FDA Approved ‘Mona Lisa Touch‘ Laser For Vaginal Dryness Caused By Vaginal Atrophy? Talk to your Doctor and see if this is the right choice for you.

Osteoporosis:

Calcium can slow bone loss and may decrease fractures. Consume 1,500 milligrams of calcium a day. Good sources of calcium are calcium supplements such as Tums; fruit juices and breads; low-fat dairy products; green leafy vegetables such as broccoli, kale and spinach greens; almonds; and soy milk.Vitamin D aids in the absorption of calcium and stimulates bone formation. Consume 800 to 1,000 IUs of vitamin D3 a day to up to 2,000 IU daily.Eat foods low in sodium, low in animal protein and low in caffeine.  Bone mass is built before menopause as a result of exercise, diet and genetics. Exercises that increase bone mass make the muscles work against gravity. Walking and muscle-building exercises may reduce bone loss and fractures and improve balance.

Heart Disease:

Eating a variety of vegetables, fruits, and whole grains, including soy food can help. Limit your salt intake, cholesterol and fat, especially animal fat.  Maintain a healthy weight, follow your healthcare providers instructions for controlling high blood pressure, diabetes and cholesterol.

For more information, Visit Dr. Margie Corney

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