Menopause: how to fight the symptoms

In women, the physical changes associated with middle age They can temporarily impair their quality of life. Adopting healthier habits, having a positive attitude and not stop acting in front of the daily annoyances can be more than enough options to overcome the stage of the menopause. Menopause, moreover, is loaded with a series of myths that you will be interested in knowing and tearing down.

As indicated in the blog of the American Mayo Clinic, hot flushes, night sweats, vaginal dryness are just some of the symptom that women might experience in the transition to menopause. And although these symptoms may not last forever, that does not make them any less annoying when you're living with them.

Tips to relieve the symptoms of menopause

The physicians of this medical institution point out some advice on changes in lifestyle that could help those women with menopausal symptoms to face this stage:

-  Refresh hot flashes: it is better to dress with overlapping garments that can be removed to overcome the heat, have a glass of cold water handy or go to a cooler place. It is useful to try to discover what triggers the suffocation. For many women, triggers can include hot drinks, caffeine, spicy foods, alcohol, stress, high temperatures and even a warm room.

-  Decrease vaginal discomfort: you can use lubricants or vaginal creams with water base without prescription. You have to choose products that do not contain glycerin, which causes burning or irritation in women who are sensitive to this chemical component. Having an active sex life also helps, since it increases the blood flow to the vagina.

-  Get enough sleep: avoid caffeine, which can make it hard to catch sleep, and drink too much alcohol, as it disturbs sleep. Exercise is best done during the day and not just before going to sleep. If hot flashes disturb sleep, it is useful to find a way to control them to get adequate rest.

-  Practice relaxation techniques: techniques such as deep breathing, rhythmic breathing, guided visualization, massage and progressive muscle relaxation can help alleviate menopausal symptoms. You can find a variety of books and resources on the Internet about the different relaxation exercises.

-  Reinforce the pelvic floor: Exercises of the pelvic floor muscles, called Kegel exercises, can improve various forms of urinary incontinence.

-  Eat healthy: It is recommended to follow a balanced diet that includes a variety of fruits, vegetables and whole products and that limits saturated fats, oils and sugars. The family doctor can advise on the need to take calcium and vitamin D supplements to reach the minimum daily amounts needed by the body.

-  No Smoking: tobacco increases the risk of heart disease, stroke, osteoporosis, cancer and other health problems. Smoking may also increase hot flashes and advance menopause.

-  Practice exercise on a regular basis: Performing physical activity or exercise on a regular basis on most days of the week protects against heart disease, diabetes, osteoporosis and other disorders associated with aging.

Marisol New

You may also like:

- The effects of menopause on the skin

- Menopause: demolishing myths

- How to prevent osteoporosis

- Strong bones: food and basic care

Video: Early Menopause – Mayo Clinic Women’s Health Clinic

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