Menopause occurs when a woman hasn’t menstruated in 12 consecutive months. Menopause is not an illness. Menopause can cause uncomfortable symptoms, such as hot flashes and weight gain and the average women will be in a form of menopause for 8 years- 4 years before the last period ( Perimenopause is a time when your hormones begin to change in preparation for menopause) and 4 years after. Early menopause happens before age of 45 years.
Perimenopause symptoms can last anywhere from 1 to 10 years. During this time, the hormones estrogen and progesterone are in flux. Your levels will fluctuate from month to month. These shifts can be erratic, affecting ovulation and the rest of your cycle. You may notice anything from irregular periods to different bleeding patterns to missed periods.
Symptoms of perimenopause include: https://www.healthline.com/health/menopause/symptoms-signs
- hot flashes
- night sweats
- sleep troubles
- memory issues
- difficulty urinating
- vaginal dryness
- changes in sexual desire or satisfaction
Full menopause is defined as a lack of menstruation for one full year.
For extra reading on the variety of symptoms look at the website:
There are drugs, but home remedies can help too.
Dress in layers- this allows you to shuck of that upper layer when the seating starts. A portable fan helps too.
You will need to reduce calories by around a third of a normal daily intake as weight will pile on to most women. Start looking at a Mediterranean or a colourful diet where you eat a variety of vegetables and fruits. A diet rich in fruit and vegetables may help keep bones healthy, and can help prevent weight gain and certain diseases.
Calcium and vitamin D are linked to good bone health, so it’s important to get enough of these nutrients in your diet. Green, leafy vegetables such as kale, collard greens, tofu, beans, sardines and spinach have calcium. Kelp can help with menopause symptoms. Sunlight is your main source of vitamin D, since your skin produces it when exposed to the sun. However, as you get older, your skin gets less efficient at making so add dietary sources I such as oily fish and eggs. Foods rich in phytoestrogens help balance hormones so include soybeans and soy products, tofu, tempeh, flaxseeds, linseeds, sesame seeds and beans in the diet.
Drink sufficient to keep hydrated. One glass of water for every 10 KG of weight per 24 hours is a good guide.
Please remember that Heart palpitations and weight gain or loss should be investigated in case of a thyroid problem.
Look at relaxation techniques such as yoga. Start an exercise program to alleviate menopause symptoms such as poor sleep, anxiety, low mood and fatigue.
Hypnotherapy may help as well.