How to Enjoy a salutary Menopause

Most women today will live more than a third of their lives in their postmenopausal years; 80% to 90% of American Women will perceive uncomfortable symptoms such as hot flashes, vaginal dryness, mood swings, and maybe a heightened risk of heart disease and osteoporosis while menopause. The majority of these women will perceive the dreaded sweats up to two years and a few will feel them up to five years or more.

Fortunately, there are now many ways to minimize the ill effects of menopause.

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Lifestyle Changes

Undoubtedly, there are three very prominent ingredients for condition before, while and after menopause are:

1). Proper Diet. Diet can do a great deal to forestall age-related ailments like heart disease, cancer and osteoporosis; Proper, meaning mostly fruits, vegetables, grains, and minimal fat, salt and sugar. If your eating habits are not perfect, and who's are? Take a daily multivitamin.

To cut your risk of osteoporosis, start taking a calcium supplement in your early thirties, then growth your consumption of calcium to 1,500 mg a day when you start menopause. And be sure to get at least 400 international units of vitamin D from dairy products, vitamin supplements and/or sun exposure. The skin makes vitamin D when exposed to the sun.

2). Vitamin D boosts the body's absorption of calcium. One cup of milk contains about 300 mg of calcium and 100 Iu of vitamin D.

3). Exercise. Besides staving off heart disease and osteoporosis, regular workouts heighten mood and full, well-being. Try: Aerobic activities like walking, dancing, running and cross-country skiing if you live in a place where it snows or you are able and willing to travel to where it does. Also couple along with weight lifting. Try to fit in at least three 20 diminutive sessions a week. Create Good Habits and Get Rid of Bad Ones. Hot flashes can often be controlled by stopping smoking, limiting your intake of alcohol, caffeine and spicy foods.

Alternatives to Hormone transfer Therapy (Hrt) If you choose not to go on hormone transfer therapy due to the side effects of it, there are other options for relieving problems connected with menopause.

Alendronate (Fosamax), When beloved by the Fda, this drug was the first no hormone remedy for osteoporosis. In two large studies, Alendronate was given in conjunction with daily calcium supplements. Results: Bone density increased by 8% at the hip and spine. The rate of fractures fell by 63%.

Calcitonin-Salmon (Miacalcin). This nasal spray is another selection for osteoporosis. It is good for women who are more than five years past menopause and who have low bone mass. Two year studies have proven that the drug quickly increases bone mineral density in the spine, more slowly in the forearm or hip. For maximum effectiveness, it must be taken with at least 1,000 mg calcium and 400 Iu of vitamin D a day.

Progestin. If your only problem is hot flashes, oral Progestin (without estrogen) may help. But it will not help other menopause symptoms, and it may boost your risk of heart disease.

Relaxation. Biofeedback, deep breathing, yoga and meditation can all be used to cut the intensity of hot flashes. Vaginal Lubricants. If you perceive vaginal ache while intercourse, Replens or K-Y Jelly can help. Also helpful: Having sex on a regular basis.

A rehabilitation with Promise. The composition of twice-daily slow release fluoride tablet and 400 mg of calcium has been shown to cut spinal fractures by 70% among women suffering from osteoporosis, and build bone mass in the hip and spine at the rate of 2% to 6% a year.

Unproven Remedies Some doctors believe that mega doses of vitamins E and C cut menopause symptoms and cut the risk of heart disease and cancer. Vitamin E may also relax hot flashes and vaginal dryness. However, their role in treating menopause symptoms remains unproven, especially when taken in supplement form. Doctors do not recommend them.

Likewise, there is a lot of hype about herbal remedies like dong quai, sarsaparilla, red clover or damiana, but there is no evidence that any of these work.

Incidentally, this report is written by Gladys Alvarez

How to Enjoy a salutary Menopause

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