Easy to manage Menopause


Lord of Penmai
Jul 5, 2011
Menopause management

Menopause is the point in time when a woman's menstrual periods stop. Menopause happens because theovaries stop producing the hormones estrogen and progesterone. Once you have gone through menopause,
you can't get pregnant anymore.

Some women worry about menopause, and it can cause uncomfortable symptoms. But there are many ways to treat symptoms and stay active and strong.

Perimenopause, or the menopausal transition, is the time leading up to a woman's last period. Periods can stop and then start again, so you are in perimenopause until a year has passed since you've had a period. During
perimenopause a woman will have changes in her levels of estrogen (ES-truh-jin) and progesterone (proh-JES-tuh-RONE), two female hormones made in the ovaries These changes may lead to symptoms
like Some symptoms can last for months or years after a woman's period stops.


Menopause affects every woman differently. Some women have no symptoms, but some women have changes in
several areas of their lives. It's not always possible to tell if these changes are related to aging, menopause, or both.

Some changes that might start in the years around menopause include:

Common Symptoms
1. Hot Flashes
2. Night Sweats
3. Irregular Periods
4. Loss of Libido
5. Vaginal Dryness
6. Mood Swings


7. Fatigue
8. Hair Loss
9. Sleep Disorders
10. Difficult Concentrating
11. Memory Lapses
12. Dizziness
13. Weight Gain
14. Incontinence
15. Bloating
16. Allergies
17. Brittle Nails
18. Changes in Odor
19. Irregular Heartbeat
20. Depression
21. Anxiety
22. Irritability
23. Panic Disorder


24. Breast Pain
25. Headaches
26. Joint Pain
27. Burning Tongue
28. Electric Shocks
29. Digestive Problems
30. Gum Problems
31. Muscle Tension
32. Itchy Skin
33. Tingling Extremities

Menopause and Health

Changes in your body in the years around menopause increase your chances of having certain health problems.
Lower levels of estrogen and other changes related to aging (like possibly gaining weight) increase women's risk of heart disease, stroke, and osteoporosis.

There are many important steps you can take to build your health in the years around menopause:

Eat well. Keep some key points in mind:

Older people need just as many nutrients but tend to need fewer calories for energy. Make sure you have a balanced diet.

Women over 50 need 2.4 micrograms (mcg) of vitamin B12 and 1.5 milligrams of vitamin B6 each day. Ask your doctor
if you need a vitamin supplement.

After menopause, a woman's calcium needs go up to maintain bone health. Women 51 and older should get
1,200 milligrams (mg) of calcium each day. Vitamin D also is important to bone health. Women 51 to 70 should get
600 international units (IU) of vitamin D each day. Women ages 71 and older need 800 IU of vitamin D each day.

Be active. Exercise can help your bones, heart, mood, and more. Ask your doctor about what activities are right for you.
Aim to do:

At least 2 hours and 30 minutes a week of moderate aerobic physical activity or 1 hour and 15 minutes of vigorous
aerobic activity or some combination of the two
Exercises that build muscle strength on two days each week

Quit smoking. Smoking hurts your health in many ways, including by damaging your bones

Take care of your gynecological health. You will still need certain tests like a pelvic exam after menopause. Most women need a Pap test every three years. Depending on your health history, you may need a Pap test more often, so check
with your doctor. Also, remember to ask how often you need mammograms (breast x-rays). In addition to gynecologists,
your internist or family physician can do many gynecological screenings. You also may need to see a specialist for some
specific problems, like a urogynecologist for urinary incontinence.

Try to get enough sleep. Go to bed and wake up at the same times every day. Keep your room cool and dark. Use your bed
only for sleeping and sex. Avoid alcohol, caffeine, large meals, or physical activity before bed

Set limits for yourself, and look for positive ways to unwind and ease daily stress. Try relaxation techniques, reading
a book, or spending some quiet time outdoors.

Talk to your friends or go to a support group for women who are going through the same thing as you. You also can get
counseling to talk through your problems and fears.

Ask your doctor about therapy or medicines. Menopausal hormone therapy can reduce symptoms that might be
causing your moodiness. Antidepressants might also help.

Ask your doctor about immunizations and screenings. Discuss blood pressure, bone density, and other tests.
Find out about flu and other shots.

Take care and enjoy every day.

Best wishes,

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