Management of Menopause
A woman at menopause should assess her menopause symptoms and overall health with her health-care provider. You can relieve bothersome symptoms and improve your health and vitality during this important time of life.
Hormone therapy (HT), also known as hormone replacement therapy (HRT), can relieve the short-term symptoms of menopause. There are some lifestyle assessments and actions that also can help reduce symptoms. Since the risks of heart disease and the bone loss of osteoporosis increase as women age, these actions can help reduce those risks, as well.
Nutrition
Regardless if a woman is on hormone therapy (HT), also known as hormone replacement therapy (HRT), she should improve her nutrition. In addition to the natural aging process, the effects of menopause or loss of hormones increases the risk of heart disease and osteoporosis. A diet rich in complex carbohydrates, fruits and vegetables and low in saturated fats should be an essential part of a woman’s plan for a healthy heart. Foods rich in calcium and calcium supplements are a vital consideration for bone health. Soy foods are shown to help reduce the risk of heart disease and may help decrease hot flashes, as well. Try incorporating some of the wide variety of soy products into your diet.
Exercise
The benefits of exercise are endless. Exercise strengthens the heart muscle, improves circulation and lung capacity and stimulates an increase in HDL, the “good” cholesterol that protects against heart disease. Exercise is the best-known natural antidote to depression, helps relieve stress and increases energy. Weight-bearing exercise and strength training can help increase bone density, making your bones stronger and less likely to fracture. Examples include low-impact aerobics, brisk walking and lifting weights (have a fitness specialist show you correct form to make sure you get the maximum benefit and avoid injury). An added benefit is improved flexibility and muscle strength. Walking 2 miles in less than 30 minutes, three times a week, can have a great impact on overall fitness. Exercise also can reduce the number and severity of hot flashes.
Complementary Therapies
Complementary therapies may help some women cope with the menopause transition and promote health in later years. These therapies include herbal preparations and nutritional supplements. It is important to know that many of these products are not regulated by the Food and Drug Administration (FDA) and do not have to meet the same safety standards and quality control may vary. The term “natural” does not mean the product is better or safer than a prescription medication. Interactions with prescription medications or other over-the-counter medications can occur. Many herbal products should be taken for a limited period.
Some products may have estrogen-like action and may help decrease menopausal symptoms. Two types of phytoestrogens – isoflavones and lignans -- occur naturally in some foods. Isoflavones are found in soybeans, chickpeas and other legumes. Lignans occur in flaxseeds, whole grains and some fruits and vegetables. These are sold as supplements over the counter for menopausal symptoms, as is red clover, another plant estrogen.
Vitamin E and evening primrose oil reportedly decrease breast tenderness, but studies have not proved their effectiveness. Black cohosh, originally an American Indian remedy, is an herbal product that has shown promise in relieving hot flashes, but it is not recommended for use longer than six months. Wild yams contain substances similar to progesterone and some believe a cream made from yams can help relieve menopausal symptoms. The Mayo Clinic Web site says that although many women may note benefits, how yams work is uncertain because the substances in them seem to have no biological effect in humans. If a woman wanted to try a preparation made from yams, she should work with a reputable pharmacist who compounds this product.
If you are considering an herbal preparation or dietary supplement, be sure to discuss it with your health-care provider or pharmacist who knows your health history and is familiar with your prescriptions and over-the-counter medications. Remember, herbal products can interfere or interact with other medications you may be taking.
Other complementary therapies include reiki, acupuncture, guided imagery, meditation, aromatherapy and massage therapy.
Stress Management
Stress can motivate and challenge, but too much stress can be overwhelming and lead to negative health consequences. Here are some tips for stress management:
- Develop realistic expectations and goals.
- Set limits and learn to say no.
- Use positive self-talk. Give yourself credit for goals achieved.
- Make time for recreation and fun.
- Ask for help and learn to delegate.
- Practice relaxation techniques.
- Exercise regularly.
- Focus on things you can control and let go of worries over things you cannot.
- Improve your nutrition.
- Get plenty of sleep.
