It is useless to play crazy about menopause, because at some point it will surprise us. The important thing is that you know what it is about and that you take the necessary measures to have an optimal state of health that makes it easier for you to navigate it in the best way. Pay attention to these useful tips that we recommend you take into account.
Menopause is the time in a woman's life when she stops having periods. This natural situation occurs because the woman's ovaries stop producing the hormones estrogen and progesterone. Naturally, it tends to occur more frequently between the ages of 45 and 55, however, there are cases of women who present it before or after this referential range.
Symptoms of Menopause
Menopause is official when our menstrual period disappears for more than a year (what we call Amenorrhea). However, you must be vigilant because the changes and symptoms can begin several years before (a time known as perimenopause), as result of a drop in hormones , a natural process by which the ovaries stop producing estrogen, progesterone and testosterone, which are the sex hormones we have in our body.
The main symptoms of menopause include:
- Change in menses: more or less lasting, more or less amount, more or less distanced in time.
- Hot flashes, hot flashes and/or night sweats
- Difficulty sleeping (insomnia)
- vaginal dryness
- mood swings
- Difficult to focus
- Less hair and more facial hair
- Weight gain
- Headache (headaches)
- Possible appearance of chronic diseases: such as diabetes, cardiovascular and osteoporosis.
What to do when menopause arrives?
Evidence tells us that menopause does not affect all women equally. Some barely feel some temporary symptoms that are easy to care for, while others can seriously affect their daily lives for more than a decade and require medical treatment to alleviate them.
For these reasons we always recommend that , beyond accepting this new stage of life, visiting the doctor and listening to his recommendations, you should take actions to reduce symptoms as soon as they begin to appear. So take note of these tips that we share for #TuSaludIntima:
1. Take care of your diet
An adequate diet during menopause will help you stay in shape and reduce risk factors that favor the development of cardiovascular diseases and osteoporosis.
These are some of the recommended foods during menopause:
Fruits and vegetables: essential for the supply of fiber, vitamins, minerals and phytochemicals with positive effects on health. Do not forget to consume 5 servings a day.
Dairy: prefer skim to avoid the increase in cholesterol that usually occurs in menopause (milk, yogurt and cheese). The risk of osteoporosis means that you should increase the daily consumption of this food group to 3-4 servings a day.
Proteins: meat, fish and eggs should be eaten in moderation. It is preferable to choose fish over meat and consume oily fish twice a week. Two daily portions of moderate size, at lunch and dinner, will help to provide a correct protein intake.
Fats: prefer oils of vegetable origin, such as olive, sunflower or corn. You can also choose to consume a handful of nuts a day, which provide unsaturated fats and healthy phytochemical components.
Soy: it is a legume rich in isoflavones, which is said to have an effect similar to that of female estrogens, although there is still no consensus in the scientific community about its benefits; Therefore, it is recommended to consume it naturally, including stews with soy, tofu, soy drink or tempeh in the daily diet.
2. Move more
Regular exercise helps menopausal women lose weight, feel better about themselves, and control hot flashes, among other symptoms.
3. Watch your sexual appetite
If you already experienced problems with desire and orgasms before menopause, you are more likely to continue to face these challenges. This happens because the concentration of testosterone, which is responsible for maintaining desire and other things, such as muscle mass in our body, decreases.
You should know that even after menopause you can improve your sex life. If you feel that you have low libido and your desire is decreased, you can try taking LibiZenzs, a libido booster with natural ingredients specially created to regulate testosterone levels that can be produced outside the ovaries, from your body fat or adrenal glands . , and helps you recover lost energy and desire. On our website you can read all its benefits.
4. Do not fall victim to vaginal dryness:
It is true that, due to the reduction in estrogen levels typical of menopause , vaginal dryness appears , which is the expression of the fact that the vagina loses thickness and capacity to produce that fluid that it throws out during arousal, which can bring as a consequence that you feel pain during your sexual relations. And to help counteract the thinning and dryness of vaginal tissues, we recommend using #Zenzsual intimate gel , because beyond facilitating sexual rubbing, if you use it daily you will be hydrating all the tissue, thanks to its high component of hyaluronic acid, among other properties that stand out, such as that it is water-based and takes care of the pH of your genitals, preventing infections.
Additionally, keep in mind that, as a natural rule of thumb, the more sex you have, the healthier your vaginal tissues will be, as a way to prevent the ravages of vaginal dryness and increase blood flow. And if you don't have someone with whom, you can resort to self-exploration and the use of sex toys with the same intention.
5. Forget about hot flashes.
There are several ways to attack them:
- Natural Therapies – Some plant-based therapies, including supplementing with certain compounds found in soy, may help decrease symptoms.
- Physical exercise: it is an excellent way to reduce hot flashes during menopause and avoid weight gain, since you may experience an increase in abdominal fat, due to the reduction in estrogen levels responsible for shifting fat storage from the hips and thighs to the stomach. Most experts recommend engaging in moderate aerobic activity for at least two hours and 30 minutes a week, which can also perk you up and give you more energy.
- Flee from high temperatures : when hot flashes arrive, which are often present at night, take these techniques into account:
- Dress in layers of clothing, so you can take them off when you feel a heat attack and wrap up again when you get cold.
- Maintain a low ambient temperature in your home or room
- Avoid hot drinks, such as coffee or tea
- Use a cold, wet towel on your neck as a method of quenching the heat and cooling off.
- Refresh your face with cold water.
- Do not smoke. Tobacco makes hot flashes worse.
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6. Fight insomnia:
It is normal for your sleep to be disrupted during this time of your life. To improve your relationship with your pillow, try regular aerobic exercise, avoid caffeine, as it can take your body eight hours to eliminate, and keep your bedroom cool and comfortable to control hot flashes. Also, pamper yourself with some light cotton pajamas to avoid the heat.
It is your choice to take the party in peace with the menopause , always advised by your doctor and your gynecologist, who, according to your medical history, will give you the best recommendations. For your part, try to lead a balanced life in terms of lifestyle so that the symptoms of menopause are bearable and do not have major repercussions on your health and your daily life.
For our part, we are waiting for you week by week on the blog #Zenzsual for the care of #TuSaludIntima with recommendations that aim to care for your health, your sexuality and your femininity at each stage of life.
Follow us on social networks as @tusaludintima @tu_ginecologa and @doctoraklarasenior, and we will gladly answer your questions with the utmost professionalism and responsibility, from woman to woman.