Nutrition That Relieves Menopause Symptoms
What is Good for Menopausal Pains and Hot Flashes?
Menopause, which is the fearful dream of women, is an important period of women’s life. Each woman has between 400,000 and 500,000 eggs at birth. The eggs in the ovaries remain in a fixed number until the women’s menstrual period.
During puberty, sex hormones are secreted with body development and the eggs begin to mature. Between 900 and 1000 eggs begin to mature in each menstrual cycle, but only one of these eggs reaches maturity to form a living thing and is thrown out of the ovary for fertilization.
The remaining eggs disappear where they were found. The depletion of eggs is a harbinger of entering the menopause period. Menopause, seen by women as a sign of old age, is not a disease but a natural life process.
What is Menopause?
- Menopause, which means the end of the menstrual period in women, is a combination of the Greek word men meaning monthly bleeding, and pauses meaning stopping.
- During menopause, lower levels of progesterone and estrogen hormones are secreted from the ovaries and egg development stops. As a result of this situation, women lose their ability to reproduce.
- While some women can survive the menopause period with very mild symptoms, some women may experience this period quite painfully.
- During menopause, many changes occur in the whole body, depending on the changes in hormones.
- During this period when a hormonal storm is experienced, estrogen, known as the female hormone, decreases and accordingly, negative effects occur in many organs.
- The primary task of the hormone estrogen is to regulate fertility; however, this hormone also plays an important role in the development of bones, maintaining the elasticity of the skin, protecting the body against atherosclerosis and supporting the immune system.
- Estrogen protects women from heart diseases, hypertension, high cholesterol, diseases such as osteoporosis.
- The decrease in estrogen along with the menopause process increases the risk of developing these diseases.
What Are the Symptoms of Menopause?
- The most common menopausal symptom is hot flashes.
- Especially with the sudden onset and uncomfortable feeling of warmth on the skin, facial flushing, palpitations and sweating are seen.
- Hot flashes at night can also cause sleep disruptions.
- The decrease in estrogen hormone, which is important for the formation and functioning of the sexual organs, causes the inner layer of the vagina to become thinner and dry.
- Redness, irritation, itching may occur in the vagina and the tissues in this area may be damaged more easily.
- Due to vaginal dryness, which is among the effects of menopause, infections may develop due to the growth of viruses and bacteria.
- Menopause also manifests itself with headache symptoms.
- Migraine-like unilateral pain is one of the symptoms of menopause.
- Urinary incontinence, inability to fully empty the bladder and frequent urination are among the common menopausal complaints.
- Collagen and elastin hormones, which maintain the flexibility and strength of the skin, also decrease during menopause.
- The lack of these substances causes the skin to become dry, itchy, and more sensitive to light.
- During menopause, the hair loses its shine and the hair strands become thinner, and in addition, the hair in the armpits and groin decreases.
- An increase in androgen hormones can be observed.
- As a result, hair growth on the inner parts of the legs, chest and chin and male pattern hair loss are observed.
- Osteoporosis, joint pain, insomnia, weight gain, forgetfulness, irritability, depression, poor concentration, crying spells, sexual reluctance and slowing mental functions are among the symptoms of menopause.
What is Good for Hot Flashes in Menopause?
- One of the most obvious symptoms of menopause is hot flashes, known as menopausal fever. So, what is good for menopausal fever?
- Flaxseed oil, which acts as a natural estrogen due to the lignan in its content, can be good for hot flashes.
- Flaxseed, which can be used in salads or meals, can also be consumed with 1 glass of warm water in the morning on an empty stomach.
- Another plant recommended during menopause is clove, due to the isoflavone it contains, which is a type of phytoestrogen. Cloves, which can be added to herbal teas, alleviate the side effects of menopause.
- Menopause tea prepared using sage, red clover, chamomile tea, calendula and anise also relieves hot flashes.
- In addition to these , plants such as parsley, hawthorn flower, yarrow, mistletoe are among the plants that are good for menopause.
- Doing physical exercises on a regular basis, eating a healthy and balanced diet, and doing relaxing exercises that reduce stress also minimize hot flashes.
- Avoiding excessively fatty foods, avoiding coffee, carbonated drinks, processed foods and convenience foods, as well as stressful environments are the tips to alleviate the effects of menopause.
Healthy Tips to Relieve Menopause Symptoms
- The menopause period, known as a milestone in women’s lives, passes with different effects in every woman.
- There is no definite age for menopause and it can enter your life at different ages according to biological characteristics.
- Menopause, which is expressed as the definitive end of the menstrual cycle, can have some unexpected effects when it says hello to your body.
- While some women go through the menopause period very comfortably, some women may experience pain and stress.
- In such processes, nutrition in menopause will be very important.
- As you consume foods that are good for menopause; you can feel better.
- The menopause period, which has symptoms such as fever from time to time, difficulty in staying indoors, stress and anxiety, reduces the quality of life a little.
- In order to continue the excitement of your life from where you left off and to get through this process in the best way; It is recommended that you know the answers to the question of what is good for menopause.
- For this reason, we have prepared the answers to the questions that many women wonder, such as what is good for menopausal fever and how to feed during menopause.
- To get through the menopause period away from stress and rush; You can see healthy eating tips in these lines.
Nutrition Tips for Menopause
1) Drink Plenty of Water
- In order to feel the hormonal changes that occur during menopause at a minimum level; You should drink lots of water.
- With the water you drink, you can prevent the cells from eroding.
- In this process, lip dryness may also be experienced from time to time.
- You can prevent your body from getting tired by consuming plenty of water in all seasons.
2) Eat Rich in Calcium
- When the menstrual periods are over, the calcium rate in the body also decreases.
- After a period of menopause, many women face the problem of osteoporosis.
- It is recommended to take calcium at every meal to prevent osteoporosis.
- In particular, basic foods such as cheese and milk should be consumed.
3) Don’t Neglect Snacks
- Women who say hello to the menopause period, because the menstruation process ends, weight control becomes difficult for a while.
- In order to prevent this situation, it is recommended to have frequent snacks.
- Thanks to the snacks added to the healthy diet in general, such as fruit and snacks, weight gain is prevented and the metabolism works actively in every period.
4) Avoid Processed Foods
- The body fat rate of women who consume sausage, salami and packaged foods during menopause will increase significantly.
- You can do your body a favor by staying away from processed foods.
- Processed foods can cause various diseases by clogging the arteries leading to the heart after a certain age.
5) Focus on Vegetable Consumption
- Vegetable consumption should not be neglected to protect body fat tissue after the menopause process.
- Toxins in the body of women who consume vegetables frequently are easily removed and problems such as edema are not experienced.
6) Add Flaxseed to Your Recipes
- During menopause, foods containing phytoestrogens should be added to the nutritional list. One of these foods is flaxseed.
- The fat burning of women who consume flaxseed regularly is accelerated and the edema that occurs after the menopause period is easily eliminated.
7) Boost Your Omega Intake
- Foods such as fish, olives, olive oil and walnuts, where you can get omega, are very important for you, especially during the menopause process.
- It is recommended to distribute omega in your meals in order not to lose muscle tissue and to keep the structure of the bones strong.
8) Do Not Consume Fried Foods
- Fried foods and frying methods should be abandoned during menopause.
- If you feel that you are approaching the menopause process; You should stay away from frying.
- The problem of lubrication, which usually occurs in the waist area of women, peaks at this time.
- Under the influence of hormones, metabolism slows down.
- To take precautions, you should forget about fried foods and eat foods cooked by baking or boiling.
9) Maintain Protein Balance in Meals
- High protein intake triggers bone resorption during menopause.
- It is recommended to consume foods containing protein in a balanced way.
- If you consume a lot of dairy and meat products, calcium may be excreted in the urine.
- This can cause weakening of the structure of the bones.
- In order to feel vigorous and healthy at any age, you should establish a protein-carbohydrate-fiber balance on your plates.
10) Avoid Alcohol and Cigarettes
- The harmful substances in alcohol and cigarettes damage the cells that are effective in bone formation.
- If you consume alcohol and cigarettes during menopause; You can weaken the structure of the bones and cause osteoporosis.
11) Consume Fruits and Vegetables in Season
- Genetically modified vegetables and fruits, foods consumed out of season negatively affect the menopause process.
- You should make sure that the foods you eat are in season.
- It is emphasized that you give importance to freshness in order to keep your body tired during menopause.
12) Beware of Intake of Moderate Caffeine
- Consuming too many caffeinated beverages during the day negatively affects bone density and bone structure.
- Drinking clear and lemon tea and coffee in moderation will be an important step to protect your health during and after menopause.
Age and Time of Menopause
- The menopause period, which includes the natural cessation of menstrual bleeding, is between the ages of 40-52.
- With the decrease in estrogen hormone, irregularities and variability begin in menstrual periods. Heredity and race are the two most important factors for the onset of menopause.
- For example, while the average age of menopause in Southeast Asian countries is 51, the average age of menopause in Turkey is in the range of 45-47 years.
- While early menopause can be seen in the 30s, late menopause can also be seen in the 50s.
- Studies have shown that white women go through menopause 2 years later than black women.
- In addition, the high number of births delays the age of onset of menopause.
- Another factor affecting the age of entering menopause is the age of the woman’s mother or aunt at menopause.
The stages of menopause include 3-5 years before menopause and one year after menopause:
- There are 3 phases of menopause, namely postmenopause.
1) Premenopause Period: It is a period of 3-5 years before menopause and menstrual disorders are observed in this period.
2) Perimenopause Period: It starts 1 year before the last menstrual period and is the period when symptoms peak.
3) Postmenopause Period: It starts with the decrease of estrogen level and ends with the cessation of menstruation.
How to Treat Menopause?
- The most effective method for the treatment of menopause is hormone therapy.
- As a result of the menopause test, the degree of menopause is determined.
- Menopause hormones such as FSH and LH are measured on the third day of menstruation and the results are evaluated by the specialist doctor and menopause treatment is decided.
- In hormone therapy, estrogen and progesterone hormones, which decrease during menopause, are supplemented.
- Menopause patch containing estrogen hormone, menopause pills, menopause gels, menopause sprays and intrauterine devices are used in menopause treatment.
- If menopause is entered before the age of 35, menopause delay treatment is applied.
- Postmenopausal bleeding can occur with hormone treatments.
- Since the cause of this bleeding may also be endometrial cancer, in case of any bleeding, a doctor should be consulted.
- A high protein and low carbohydrate menopausal diet can be applied to prevent weight gain due to hormonal insufficiency.
- Vaginal cream or tablets containing estrogen can be used for effects such as vaginal dryness.
- Although it is a natural process, some diseases may occur due to decreased estrogen.
- Diseases such as pelvic organ sagging, liver diseases, dry eyes, sleep apnea, hearing loss can be listed as the damages of menopause.
Menopause and Sexuality: Does Menopause Affect Sexuality?
- Due to the decrease in estrogen during menopause, a decrease in sexual desire is observed in women.
- In addition, dryness in the vagina causes painful intercourse.
- However, the biggest cause of sexual reluctance during menopause is psychological problems.
- Menopausal women think that their feminine functions are lost and that they do not have sexual attractiveness.
- However, of course, the role of decreased estrogen in decreasing sexual desire is also important.
- Wrinkles formed as a result of weight gain and loss of elasticity in body tissues also reduce the self-confidence of women.
- The decrease in ovarian hormones also creates changes in the genitals.
- Due to low estrogen, vaginal wetting and genital arousal also decrease.
- Difficulty in orgasm occurs, which causes sexual reluctance.
- However, all these problems can be eliminated with the right hormone therapy.
- Psychological support with hormone therapy during menopause makes it easier to overcome sexual problems.