Relaxed by the menopause - with these tips
1. Eat the right thing
Are you looking for a healthy diet? rarely meat, a lot of vegetables and fruits, little animal fats, more often fish and low-fat dairy products. The threat of osteoporosis should be met with a particularly large number of dairy products. And since the heart and vascular protective effect of estrogens is less, you should pay particular attention to heart-protective fats such as linseed oil, rapeseed or olive oil. Good are soy-containing foods like tofu. The contained phytoestrogens reduce the declining production of endogenous hormones.
2. Avoid certain foods
Those who have hot flashes should be wary of alcohol, spicy spices, and hot drinks: they dilate the blood vessels and increase their sweating.
3. Become active
Women who do not move much have three times as many hot flashes as athletic women. Especially endurance sports (running, swimming, cycling) bring the body to better regulate temperature fluctuations. Sport also helps prevent osteoporosis and helps maintain weight when the body's energy requirements drop.
4. Relax consciously
Yoga and relaxation methods such as breathing exercises, reduce hot flashes and promote well-being. Yoga has a positive effect on the autonomic nervous system, reduces tachycardia and contributes to mental balance, as has been confirmed by many studies. Tip: The Brazilian Dinah Rodrigues has developed a yoga program that activates the body's own hormone production and works against menopausal symptoms. Here it goes directly to the exercises.
5. Go to the sauna
Even those who regularly go to the sauna, gets along better with hot flashes. Just as in endurance sports, the body is trained in the sauna to deal better with temperature fluctuations.
6. Openly deal with hot flashes
Try not to hide sweats. The stress that no one should notice, leads to adrenaline release and thus increases the hot flashes.
7. Also wait and see
Many menopausal symptoms, such as hot flashes, are in phases. They are sometimes stronger, sometimes weaker. That's because hormone levels fluctuate. The chance that the problem will be self-evident after a few weeks is therefore great; you can wait and see, before you treat.
8. Have fun while having sex
As the menstrual bleeding ceases, as well as the fear of becoming pregnant, many women experience a new, freer sexuality during or after the menopause. However, hormone degeneration often causes the vagina to become drier, making sexual intercourse uncomfortable or even painful. Lubricants help? You can use which from the pharmacy or just just olive oil. Incidentally, those who have regular sexual intercourse usually have less problems with a dry vagina than women who only occasionally sleep with their partner.
9. If necessary: take hormones
Sometimes everything is too much: bright red head and wet-sweaty hair at the job appointment, sweaty sheets and sleepless nights, stiff joints and aching muscles that do not even think of sports? Then, together with the gynecologist or gynecologist, you should consider whether hormones are not the best solution for a limited time. The dose should then be as low as possible. The goal is not that the hot flashes are completely gone, but that they are well bearable. Then you still feel his body? and also notices when you do not need the hormones anymore.
10. Put the pill instead
Who takes the anti-baby pill throughout, can not tell if there is still an ovulation and the contraception is still necessary. The pill should be discontinued by about 40 years as the risk of thrombosis and stroke increases with age. If you have regular sex, you can let the spiral settle and keep it until there is no bleeding for a year. Otherwise, condoms are also a good alternative for the transition.
